Nourishing Your Body This Fall: Food and Supplements for a Strong Immune System

By Annie Watts

As the seasons shift and autumn settles in, many of us start thinking about how to stay well through the colder months. Fall brings shorter days, cooler temperatures, and often, a higher risk of colds and flu. The good news? Nature provides us with exactly what we need to support our health during this season—nutrient-dense produce, foods that strengthen our gut, and key supplements to keep our immune system resilient.

Seasonal Produce for Immunity and Gut Health

One of the simplest and most effective ways to support wellness is to eat with the seasons. Fall produce is naturally designed to help our bodies transition.

• Pumpkins & Sweet Potatoes – rich in beta-carotene, which the body converts into vitamin A to strengthen immune defenses.

• Apples – abundant this time of year, packed with fiber and antioxidants that support digestion and help balance blood sugar.

• Dark Leafy Greens (kale, collards, Swiss chard) – thrive in cooler weather and provide vitamin C, calcium, and magnesium.

Together, these foods not only strengthen the immune system but also feed a healthy gut microbiome, the foundation of overall wellness.

Supporting Gut Health Through Food

A strong immune system begins in the gut. Nearly 70% of immune cells reside in the digestive tract, making the foods we choose especially important.

• Probiotics: Yogurt, kefir, sauerkraut, kimchi, and other fermented vegetables provide beneficial bacteria that enhance digestion and immunity.

• Prebiotics: Onions, garlic, leeks, and bananas feed those good bacteria, helping them thrive.

This dynamic combination improves digestion, reduces inflammation, and supports immunity just when you need it most.

Supplementation for Fall

While food is our first medicine, certain supplements can be especially helpful during fall and winter.

• Vitamin D: With less sunlight, many people see their levels drop. A high-quality vitamin D supplement—ideally paired with vitamin K2—can support immunity, bones, and heart health.

• Elderberry: Long valued for its antiviral properties, it may reduce the severity and duration of colds.

• Echinacea: A trusted herbal ally, often used as a short-term immune booster at the first sign of illness. You can often find lozenges paired with Zinc.

• Oregano Oil: Oregano oil's antimicrobial properties can help balance gut flora, inhibiting harmful microorganisms and promoting a healthier digestive system.

• Vitamin C: Vitamin C acts as a powerful antioxidant, eating up free radicals and protecting immune cells from damage caused by oxidative stress.

• Zinc: Zinc is essential for the development and function of immune cells which are vital for fighting off infections.  While it doesn't prevent colds, zinc supplements, particularly lozenges, may help reduce the duration and severity of a cold when taken at the onset of symptoms. 

It is important to buy high quality supplements.

Practical Tips for Everyday Wellness

• Roast a tray of sweet potatoes, carrots, parsnips, butternut squash and onions to enjoy all week.

• Add a spoonful of sauerkraut or kimchi to sandwiches, wraps, or grain bowls.

• Slice up an apple and eat with some nut butter as a healthy snack.

• Start your morning with plain yogurt topped with granola & walnuts, and a drizzle of honey. Mixing dairy with fruit IS NOT considered recommended.

• Sip on a warm mug of ginger tea with lemon for both comfort and immune support.

• Ask your provider about checking vitamin D levels before winter sets in.

I hope this information has been helpful to you! Ans as always, if you have any questions please reach out. Remember, take good care of yourself!

Annie Watts is a Functional Health Coach in Kennebunk. She is available for 1:1 Health Coaching. Annie also leads One Day Retreats for Women.  Her next Retreat will be on Saturday, November 1^st at Ferry Beach Conference Center in Saco.