The Very Best Medicinal Foods for Fall

Fall is a season of major transition. The light softens and fades, the air cools, and our bodies instinctively crave grounding, comforting foods. Traditional herbal systems like Ayurveda and Traditional Chinese Medicine (TCM) remind us that nature provides us exactly what we need in each season, if we pay attention!

As the leaves turn, the fall harvest arrives with a gorgeous bounty of foods that support our immunity, digestion, and even emotional balance. These foods don’t just nourish our bodies; they also align us with the natural cycles of letting go, turning inward, and preparing for the restorative quiet of winter. Here are some of the most medicinal foods to celebrate this fall that we can’t get enough of.

Squash

Winter squash varieties like butternut, honeynut, spaghetti, kabocha, acorn, and delicata are fall staples that bring sweetness and grounding to any meal. Their starchy flesh is deeply comforting and satisfying, providing steady energy throughout the colder days. In TCM, squash is warming and strengthening for the spleen and the stomach, which are tied to digestion and vitality. This makes squash the ideal food when we’re feeling scattered, depleted, or in need of a little extra stability or safety during the seasonal shift.

Nutritional perks: 

• Rich in beta carotene (a precursor to vitamin A and also what makes them orange!)

• High in immune-boosting vitamin C

• Good source of potassium 

• High in fiber to nourish beneficial gut bacteria and steady blood sugar 

How to enjoy: 

• Blended into a creamy soup

• Added to warm salads (with grains and nuts)

• Mashed with butter or ghee as a side 

• Roasted with cinnamon 

• Stuffed with wild rice and mushrooms and/or ground meat

Apples

The epitome of fall medicine, apples have long been used in folk medicine as a gentle digestive tonic.  Their sour-sweet flavor is thought to move stagnation, cleanse the body, and support elimination after the summer season, full of social eating and drinking. Modern research backs this up, as apples are rich in soluble fiber (specifically pectin) that acts as a prebiotic to feed your microbiome, support cholesterol balance, and promote regularity. 

Nutritional perks: 

• Rich in quercetin for a healthy histamine balance and reduced inflammation

• Full of vitamin C for immune protection and antioxidant support 

• Excellent source of soluble and insoluble fiber for gut and heart health

• The skins contain a high concentration of other important polyphenols

How to enjoy:

• Baked with warming spices (cardamom, cinnamon, nutmeg) for dessert

• Sliced in radicchio or endive salads 

• Simmered into a gut-healing apple sauce 

• Stirred into oatmeal bowls 

Mushrooms 

With damp weather comes mushroom flushes! Aka nature’s not-so-subtle reminder to strengthen our defenses as the colder days set in. Mushrooms are revered in both herbalism and culinary traditions as adaptogenic allies, known to build up our resilience, fortify our “we qi” (or our defensive energy in TCM), and help us feel rooted. 

Nutritional perks:

• Source of B vitamins for energy and metabolism

• Provide key minerals like selenium and copper

• Contain polysaccharides (like beta-glucans) that support a balanced immune response

How to enjoy:

• Infused in broth for added minerals 

• Stir-fried with seasonal veggies and tamari or soy sauce

• Marinated and roasted into crispy mushroom “bacon”

• Folded into risottos, stews, or grain bowls

Alliums 

Onions, leeks, shallots, and garlic may seem like humble meal additions but they’re powerful medicine – especially in the fall when freshly harvested! In herbal traditions, alliums are warming in nature, helping to break up stagnation, improve circulation, and even ward off illness. Their pungency keeps blood moving and clears out any dampness that’s accumulated – two common fall imbalances in TCM.

Nutritional perks:

• Packed with sulfur compounds that support detox pathways

• Rich in antioxidants (especially quercetin) for immune balance 

How to enjoy:

• Caramelized until jammy (delicious in pastas)

• Sautéed into stews and soups

• Roasted alongside root veggies for sweetness/depth

• Simmered in broths

Brassicas 

Hearty cruciferous veggies like cabbage, kale, cauliflower, and Brussels sprouts thrive in cool weather and actually become sweeter after the first frost. They’re nutrient-dense, detox-supportive, and they reduce inflammation in the body.

Nutritional perks:

• Rich in glucosinolates that support liver detox and hormone balance (especially estrogen metabolism)

• Excellent source of fiber and vitamin C

How to enjoy:

• Roasted until crispy 

• Massaged into salads with olive oil and lemon

• Slow braised with garlic and broth until tender

• Cooked into hearty soups and stews

Cranberries 

Harvested in October and November, nothing says fall quite like a bright red, tart cranberry. Their sour, astringent quality aligns perfectly with the season of letting go, as they cleanse the body of stagnation and cool excess heat. 

Nutritional perks:

• High in vitamin C

• Rich in polyphenols for antioxidant and anti-inflammatory support

• Support urinary and gut health

How to enjoy:

• Simmered into a jelly or chutney 

• Baked into festive treats

• Dried and stirred into oatmeal or granola bowls

• Juiced and stirred into sparkling mocktails