It’s officially pumpkin season, time for pumpkin spiced everything. Of course this beloved fall gourd is not only a symbol of the changing seasons but also a gut-friendly superfood, packed with essential nutrients and fibers that can do wonders for your digestive health. How’s it good for your gut? Let us count the ways…
1. Pumpkin is rich in fiber
Pumpkin is a fantastic source of dietary fiber, both soluble and insoluble. Fiber adds bulk to your stool, helping to prevent constipation and promoting regular bowel movements. One cup of cooked, mashed pumpkin contains around 3 grams of fiber.
2. Pumpkin supports beneficial gut bacteria
Pumpkin is a prebiotic food, meaning it provides the necessary nourishment for beneficial gut bacteria to thrive. A well-balanced gut microbiome is essential for proper digestion and overall health.
3. Pumpkin is low in calories
For those watching their calorie intake, pumpkin is a fantastic choice. It's low in calories but still provides essential nutrients like vitamins A and C, which support digestive health and your immune system. Its high fiber content also helps you feel fuller for longer, reducing the likelihood of overeating.
4. Pumpkin is rich in vitamins and antioxidants
Pumpkins are loaded with vitamins like A, C, and E, plus minerals such as iron, copper, manganese, and potassium. And the orange color of a ripe pumpkin means it’s packed with beta-carotene, a powerful antioxidant that can help reduce inflammation in the gut. Inflammation is a common underlying factor in various digestive issues, and pumpkin's anti-inflammatory properties can be beneficial.
5. Pumpkin is easy to digest
Pumpkin is known for its soothing properties and can help alleviate digestive discomfort such as constipation, indigestion and bloating. It's gentle on the stomach and can be especially beneficial for those with sensitive digestive systems.
So now that we know how good it is for your gut, let’s talk about how good it is for your tastebuds, i.e. TASTY. Here are five of our favorite easy peasy pumpkin recipes that go above and beyond the ol’ PSL…
1. Roasted Pumpkin Soup
This cozy seasonal soup is not only delicious but also incredibly easy to make.
Ingredients
4 cups diced pumpkin
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 tsp olive oil
Salt and pepper to taste
Instructions
Roast the pumpkin in the oven until tender.
In a pot, sauté the onion and garlic in olive oil until soft.
Add the roasted pumpkin and vegetable broth.
Simmer for 15 minutes, then blend until smooth.
Season with salt and pepper.
2. Pumpkin Spinach Salad
This deceptively simple fiber-filled salad is a good go-to for your gut.
Ingredients
2 cups roasted pumpkin cubes
2 cups fresh spinach
1/4 cup pumpkin seeds
1/4 cup feta cheese
Balsamic vinaigrette dressing
Salt and pepper to taste
Instructions
Roast the pumpkin in the oven until tender.
Toss the roasted pumpkin, spinach, pumpkin seeds, and feta cheese.
Drizzle with balsamic vinaigrette dressing.
Season with salt and pepper.
3. Pumpkin Oatmeal
Start your day right with a hearty bowl of pumpkin oatmeal.
Ingredients
1/2 cup rolled oats
1/2 cup pumpkin purée
1 cup almond milk
1 tsp honey
1/2 tsp cinnamon
Instructions
Combine oats, pumpkin purée, almond milk, honey, and cinnamon in a saucepan.
Cook over medium heat until thickened, stirring occasionally.
Top with nuts or seeds for added fiber.
4. Pumpkin Chickpea Curry
Here’s one curry that’s easy on the digestive system.
Ingredients
2 cups diced pumpkin
1 can chickpeas, drained and rinsed
1 onion, chopped
2 cloves garlic, minced
1 can coconut milk
2 tbsp curry powder
Salt and pepper to taste
Instructions
Sauté onion and garlic in a pan until translucent.
Add diced pumpkin and chickpeas, cook for 5 minutes.
Stir in coconut milk, curry powder, salt, and pepper.
Simmer until the pumpkin is tender.
Enjoy alone or served over a bed or rice.
5. Pumpkin Banana Smoothie
This nutrient-packed smoothie is perfect for breakfast or a post-workout snack.
Ingredients
1/2 cup pumpkin purée
1 ripe banana
1 cup Greek yogurt
1/2 cup almond milk
1 tsp honey
1/2 tsp cinnamon
Instructions
Blend all ingredients until smooth. How easy is that?
So there you have it–pumpkins don’t just belong on your front stoop carved into a scary face, but also on your table, served as a gut-friendly superfood. Packed full of fiber, vitamins, and antioxidants, you'll reap the benefits of pumpkin, whether you enjoy it in a soup, salad, smoothie, curry, or oatmeal. While we can’t make any claims about your morning pumpkin spiced latte, we can say that adding more pumpkin to your plate will lead to a happier, healthier gut.