Savoring Fall’s Bounty: How Seasonal Foods Can Boost Your Mental Health & Wellness

As the fall season sets in, excitement builds around pumpkin-flavored treats, crisp apples and hearty stews. From Trader Joe’s pumpkin gnocchi to Starbucks’ Fall drinks, autumn flavors are everywhere. But while indulging in these cozy seasonal foods can bring comfort, experts warn about the importance of balancing the enjoyment with mindful choices for both mental and physical wellness.

To explore the impact of fall’s bounty on health, we spoke with Dr. Kelly Holes-Lewis, Director of Psychiatry at Modern Minds, who offered insights on how to enjoy the season’s offerings while supporting your overall wellbeing.

The Power of Fall Foods for Mental Health

Fall is the perfect time to focus on nutrition, as many seasonal fruits and vegetables are packed with nutrients that not only support your body but also your mind. Comforting autumn meals like hearty soups, roasted veggies and warm oats can nourish you inside and out. Let’s explore some healthy fall eats, what to watch out for, and a delicious recipe to try.

Healthy Fall Eats and Nutritional Benefits

1. Pumpkin – “A staple of the season, pumpkin is rich in fiber and beta-carotene, an antioxidant that helps improve brain health and reduce inflammation”, says Dr. Holes-Lewis. Pumpkin is also packed with vitamin C, which can boost your immune system as the weather changes.
2. Apples – Apples are high in fiber and antioxidants, helping to lower cholesterol and improve gut health. “Eating apples with the skin on also provides a good source of quercetin, a flavonoid that supports cognitive function”, adds Dr. Holes-Lewis.
3. Brussels Sprouts – “These mini powerhouses are full of vitamins C and K, which aid in brain function and overall immunity,” says Dr. Holes-Lewis. Roasting them with apples creates a fall-inspired dish rich in flavor and nutrients.
4. Sweet Potatoes – “These are rich in complex carbohydrates, which give your brain a steady energy supply, as well as vitamin A and potassium, which help reduce stress and promote relaxation”, Dr. Holes-Lewis says.

The Downside of Added Sugars and Unhealthy Additives

While seasonal favorites like pumpkin spice lattes and cinnamon-flavored pastries are hard to resist, Dr. Holes-Lewis emphasizes the importance of moderation.

“Many fall treats are loaded with added sugars and artificial flavorings,” she explains. “Too much sugar can lead to energy crashes, mood swings and even contribute to mental health issues like anxiety and depression. It’s crucial to read labels and look out for unhealthy additives.”

Dr. Holes-Lewis encourages people to opt for homemade versions of fall snacks, using natural ingredients that provide the same comfort without the sugar overload. “Try making roasted pumpkin seeds or a simple apple oats recipe at home,” she suggests. “It’s a healthier way to enjoy the season’s flavors without compromising your wellbeing.”

Finding Balance and Embracing Whole Foods

According to Dr. Holes-Lewis, one key to navigating the fall food frenzy is balance. While it’s fine to indulge in your favorite pumpkin spice drink, she recommends making whole foods the foundation of your meals. “Incorporating seasonal vegetables like sweet potatoes and Brussels sprouts into your diet provides sustained energy and helps boost immunity,” she says.

For those seeking a cozy, nutritious fall dish, Dr. Holes-Lewis recommends an Autumn Stew packed with sweet potatoes, carrots, and beans—a perfect meal for staying full and energized throughout the day. Get the recipe here.

“Whether you’re enjoying a warm cup of cider with your family or preparing a wholesome fall meal, it’s about finding balance and making conscious choices,” she says. “By doing this, you can fully savor the season while supporting your mental and physical health.”

For more tips on mental health and wellbeing, follow Modern Minds and stay tuned for wellness advice from our experts.