Fiber & Flow: A Seasonal Guide to Letting Go

The idea of “health” can often feel elusive, a moving target shaped by trends, opinions, and collective neuroses. Lately, I’ve come to see it as the art of maintaining a clear channel; the sum of intentional practices and attunements that keep the energy flowing and the body at ease.

Naturally, digestion plays an important role here — not only in how we process our food, but also in how we process our lives. When one area is neglected, the other reflects it. If we fail to feel our feelings, we might eat them instead. If we live in fight-or-flight, that stuckness might appear in other areas, too (I’ll spare you the details).

This autumn, as temperatures dip and the sun-soaked action of summer fades, we’re invited to slow down, turn inward, and “clean house” — messy emotions and all. And just as cold weather encourages trees to shed their leaves, fiber too can serve as a steadfast ally, helping your body clear what no longer serves.

Below, six practices to support digestion on all levels, so you can shed the old and make space for what’s ready to bloom.

1. OPT FOR SEASONAL, FIBER-RICH MEALS

Eating seasonally, and ideally locally, has a host of benefits, including higher nutrient density, attunement to your environment, and overall better flavor. (1) To best support your body this autumn, consider incorporating root vegetables, leafy greens, whole grains, and fruits like apples and pears into your repertoire. It’s an especially great time to prioritize eating warm meals rather than cold salads or sandwiches (think: baked sweet potatoes, stewed apples, or hearty curries and stews).

2. PRIORITIZE HYDRATION

A hydrated gut is a flowing gut, and warm water, herbal teas, and infusions can stoke digestive fire and support overall health. (2) For extra support, I love drinking bone broth on an empty stomach in the morning, or ginger tea after a heavy meal. 

3. BE PRESENT WITH YOUR FOOD

Being present with your food, whether you’re eating alone or with others, can regulate the nervous system (3) and allow your body to process all of life more effectively. Chew thoroughly, notice flavors, and avoid distractions (I’m fond of the rule, “Only consume one thing at a time” — aka, no screens). 

4. MOVEMENT FOR FLOW

Just because it’s cold outside, or getting dark earlier, doesn’t mean you need to stay inside. Post-meal walks, yoga twists, and light stretching all stimulate digestion and encourage your energy to circulate more freely. Even gentle movement after meals can help improve glycemic control and reduce bloating. (4) Crucially, these practices also bring you back into the body — a key factor when digestion is impacted by stress. (3)

5. MAKE SPACE FOR EMOTIONAL AND ENERGETIC RELEASE

Journaling, breathwork, meditation, and somatic practices (shaking, dancing, stretching) can all help you release lingering thoughts and emotions, freeing up space for new life to enter. If time is a concern, consider combining rituals, like doing breathwork in the sauna or turning your morning walk into a moving meditation. The key is to move energy so it doesn’t stagnate in your body.

6. SUPPLEMENT FIBER WHEN NEEDED

Sometimes diet and intentional practices aren’t enough to ensure proper digestion, especially during travel or high-stress periods. Powdered psyllium, chia seeds, ground flax, or supplements like Sakara’s prebiotic fiber powder can help maintain regularity, reduce bloating, and support gut health. (5) Just make sure to pair them with plenty of water to ensure they move through the system effectively.

A SEASON TO CLEAR AND BEGIN AGAIN

Like any life change, seasonal shifts invite us to release what no longer serves us and create space for something new. Tending to our digestion (physical, emotional, and energetic) aligns us with autumn’s natural rhythms, opening the door to new beginnings.

REFERENCES

1. Waswa LM, Jordan I, Krawinkel MB, Keding GB. Seasonal variations in dietary diversity and nutrient intakes of women and their children (6-23 months) in western Kenya. Front Nutr. 2021;8:636872. https://pubmed.ncbi.nlm.nih.gov/33763444/
2. Fujihira K, Hamada Y, Yanaoka T, Yamamoto R, Suzuki K, Miyashita M. The effects of water temperature on gastric motility and energy intake in healthy young men. Eur J Nutr. 2020;59(1):103-109. https://pubmed.ncbi.nlm.nih.gov/30617417/
3. Cherpak CE. Mindful Eating: A Review Of How The Stress-Digestion-Mindfulness Triad May Modulate And Improve Gastrointestinal And Digestive Function. Integr Med (Encinitas). 2019;18(4):48-53. https://pubmed.ncbi.nlm.nih.gov/32549835/
4. Colberg, S. R. et al. (2010). Physical activity/exercise and diabetes: A position statement. Diabetes Care, 33(12), 2692–2696. https://pmc.ncbi.nlm.nih.gov/articles/PMC6908414/
5. Hall CV, et al. Effects of a diverse prebiotic fibre blend on inflammation, the gut microbiota and affective symptoms in metabolic syndrome: a pilot open-label randomised controlled trial. Br J Nutr. 2024;132(8):1002–1013. https://pubmed.ncbi.nlm.nih.gov/39411833/

BIO

Lily Sperry runs Health Gossip, a conversational newsletter exploring how we care for mind, body, and spirit today. She lives in Chicago.