5 ways to support your gut health for the fall season

July 31, 2025 at 09:17 AM EDT

(BPT) - As fall routines ramp up and calendars fill, it's natural to feel a little off-kilter. Transitioning from the relaxed pace of summer to the structure of a new school and work schedule can take a toll - not just on your time but also on your digestive system, too. In fact, studies show that stress can affect health through its impact on gut bacteria.

To help you stay energized, focused and feeling your best this season, Registered Dietitian and Nutritionist Dawn Jackson Blatner is sharing her go-to gut health tips. These simple, effective strategies will help keep your digestion on track so you can ease into autumn with confidence and comfort.

1. Boost digestion before breakfast

Blatner suggests starting your morning with a warm glass of lemon water before eating anything. This easy habit helps rehydrate your body after a night's rest and gently wakes up your digestive system. According to Cleveland Clinic, the natural acidity of lemon can help break down food in your stomach and set the tone for smoother digestion all day long.

2. Get moving early

Incorporating a little light movement to your morning routine can do wonders for your gut. Whether it's a quick walk, a gentle yoga flow or a few minutes of stretching, getting your body moving can promote regularity. This small step not only supports gut health but also boosts energy levels throughout the day.

3. Take time to destress daily

Chronic stress can affect your mood and therefore disrupt your gut microbiome. Set aside a few minutes each day to unwind with a calming ritual, like deep breathing, journaling or sipping a cup of herbal tea. These simple stress-reducing habits can help lower cortisol levels, which in turn supports a more balanced and resilient digestive system.

4. Be consistent with mealtime

Your digestive system thrives on routine. Another way to promote regularity is by sticking to consistent mealtimes, even on the weekends. Eating at roughly the same times each day helps "train" your gut to expect and process food more efficiently, reducing uncomfortable symptoms like bloating and sluggishness.

5. Give your body time to digest

Blatner also advises that staying upright after meals is key to avoiding indigestion, especially if you're prone to issues like acid reflux. Lying down too soon after having a meal can interfere with your body's natural digestive flow. Try to allow for a few hours between your last meal and bedtime to support better digestion and sleep.

6. Make smart, balanced meal choices

What you eat plays a major role in how your gut feels. Blatner recommends focusing on balanced meals that are rich in protein, fiber and a variety of nutrients to keep energy levels stable and digestion running smoothly. Recipes like this Superfood Egg Sandwich from Eggland's Best is packed with gut-friendly ingredients like Greek yogurt, spinach and seeds, and can be enjoyed at any time of day.

Eggland's Best eggs contain more than double the Omega-3s compared to ordinary eggs, which can be beneficial for reducing inflammation in the gut and promoting a balanced gut environment. Eggland's Best eggs also contain six times more Vitamin D compared to ordinary eggs, which helps boost your body's immunity and helps fight off harmful bacteria.

Superfood Egg Sandwich
Prep time 15 minutes
Cook time 10 minutes
Yield 2 servings

Ingredients

4 Eggland's Best organic eggs, large
2 tablespoons mayonnaise substitute (1/4 cup Greek yogurt, 1 teaspoon Dijon mustard, pinch of salt, pepper to taste)
4 slices grain bread (for example, wheat, spelt and rye bread)
1 packed cup raw baby spinach leaves, arugula, cucumbers and microgreens
2 teaspoons mixed seeds (for example, a mixture of chia, pumpkin, sunflower and sesame seeds)
1 small avocado, sliced

Preparation

Bring eggs to a boil and simmer for 10 minutes.
Drain and cool, then peel and chop.
Add Greek yogurt, Dijon mustard, salt and pepper and mix.
Add sliced cucumbers, avocado, spinach and arugula. *Disclaimer: greens to be thoroughly washed before consuming.
Top with egg mixture and add seeds. Then add avocado and microgreens.
Build sandwich and repeat! Slice and serve.

With these tips and this tasty recipe, you can help to start off your autumn routine feeling more energetic and ready to face each day.

To find Eggland's Best eggs near you, plus more recipe inspiration, visit EgglandsBest.com.

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5 ways to support your gut health for the fall season

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