Autumn is not just a change in temperature; it is a real shift in habits that directly impacts the gut. The Dr. Amaro, a nutrition specialist and creator of the Amaro Method explains it from what she observes in September: «After summer, with more irregular meals, more light salads, more loose fruit, and less structured timing, many people reach September with an already altered bowel transit». Returning to the routine often brings more stress and less outdoor activity, factors that slow intestinal motility.
The microbiota notices these seasonal changes before anyone else. «It feeds on fermentable fiber that reaches the colon, and when that fiber is scarce, beneficial bacteria that produce short-chain fatty acids, such as butyrate, key for the health of the intestinal mucosa, decrease, while other less favorable strains gain ground», explains Dr. Amaro. The result: heavier digestions, bloating and poorer glucose control after meals.
Soluble and insoluble, each does its job. «Soluble fiber, present in foods such as oats, apples, pears, legumes and some root vegetables, dissolves in water forming a viscous gel that slows gastric emptying and the absorption of glucose», details the Dr. Amaro. It is the favorite food of the colon bacteria. Insoluble, the one in the skins of fruits and vegetables or whole grains, goes straight to the point: speeds up transit and halts constipation.
September brings its own pantry loaded with fiber. «September offers a pantry especially generous in fiber: figs, quince, grapes, pear and apple among the fruits; pumpkin, green beans, eggplant and the first varieties of zucchini and pepper among the vegetables; and legumes such as lentils and chickpeas», says Dr. Amaro.
How to Increase Fiber Without Digestive Discomfort
Piling on fiber all at once tends to backfire. «The increase in fiber should always be done gradually, never abruptly, because a sudden rise is the most common cause of bloating, gas and abdominal discomfort», warns Dr. Amaro. Increase it by five-gram increments every few days, and drink more water alongside, because without hydration fiber loses much of its effect.
Twenty-five or thirty grams per day is the reference for an adult woman. «This figure becomes especially relevant from age 45 onward because it coincides with a stage in which intestinal transit tends to slow naturally and where a diverse microbiota becomes a key ally for weight control, inflammation, and the metabolism of residual estrogens», explains Dr. Amaro.
In consultation, most women don’t reach even half of that amount, even if they perceive their diet as balanced. “Many real fiber sources are replaced by processed versions that appear healthy: juices instead of whole fruit, whole-grain sandwich bread with very little actual grain, sugary breakfast cereals with added fiber,” notes Dr. Amaro.
Does increasing fiber in autumn really improve digestion, energy, and weight? «There is a real and measurable improvement, but it is not magical or immediate, and certainly not working in isolation. Increasing fiber through seasonal foods consistently improves bowel regularity within a few days, and within a few weeks translates into fewer glucose spikes, greater satiety between meals, and a more diverse microbiota,» says Dr. Amaro. These benefits fade if it becomes a one-off September gesture rather than a sustained habit.
«Each season gives us a chance to recalibrate the body, and September, with its pantry loaded with figs, pumpkin, legumes, and seasonal fruit, is perhaps the most generous of all to start with the gut», sums up Dr. Amaro. Fiber acts as a powerful metabolic lever, but it needs to be accompanied by enough protein, good hydration, and restorative sleep so that its effect does not wear off in the first half of October.
