Seasonal Eating Series: Summer Foods

Eating with the seasons means choosing fruits and vegetables at their natural harvest time, when they’re at their freshest and most flavorful. Seasonal produce is often more nutritious, since it’s picked at peak ripeness and doesn’t need to travel far—especially when sourced from local farms. Compared to out-of-season items, which are often harvested early for long-distance shipping, in-season foods offer better taste and higher nutrient content.

The natural food of Spring and Summer is heavy in Omega-3s. These flexible fatty acids increase our metabolism and provide us the energy to prepare for the activity of the summer. As summer months turn to fall, the seasonal foods naturally move from Omega-3s to Omega-6s, which are the structural fatty acids of the stalks of the grains as well as the seeds and nuts. Unlike Omega-3s, Omega-6s slow your metabolism, which animals use to prepare for hibernation (The Queen of Fats, 2006). When we eat or even over consume them, they slow our metabolism and decrease our productivity.

Seasonal changes in diet, even within a generally stable eating pattern, can significantly shift the composition of the gut microbiome. In a year-long study of the Hutterites, a communal population with uniform diets, researchers found consistent differences in gut microbiota between winter and summer. The availability of fresh produce during warmer months was linked to increases in bacteria like Firmicutes, known for digesting complex carbohydrates, and decreases in Actinobacteria, which tend to be less abundant in high-fiber diets (Davenport et al., 2014). The diet-responsive nature of the gut microbiome and its sensitivity to even moderate seasonal dietary changes is evident. 

Many fruits and vegetables reach peak ripeness in the summer months, offering both optimal flavor and nutrient density. Choosing produce in season can support a diet richer in vitamins, minerals, and phytochemicals, while aligning with natural patterns of agricultural availability.

• Berries (blueberries, blackberries, raspberries, strawberries): High in polyphenols which can help modulate the gut (Wang et al., 2022), which in turn breaks down these compounds to produce health-promoting bioactive metabolites. They are also rich in antioxidants.
  
  
• Stone fruits (peaches, plums, apricots, cherries): These fruits provide carotenoids, vitamin C, and fiber, known for improving stool consistency and bowel function (Woo et al., 2015).
  
  
• Melons (watermelon, cantaloupe, honeydew): High in water content and electrolytes, melons offer seasonal hydration and are rich in vitamin C, which enhance the production of short-chain fatty acids, involved in maintaining a healthy gut environment and promoting colon health (Pham et al., 2021)
  
  
• Tomatoes and tomatillos: Summer harvests provide higher concentrations of lycopene, which has shown potential in protecting against cancer, diabetes, heart disease, oxidative stress, inflammation, and various skin, bone, liver, brain, and reproductive disorders.
  
  
• Zucchini and summer squash: These vegetables are rich in manganese and vitamin B6, which is a cofactor in many metabolic reactions that include amino acid metabolism, biosynthesis (Wan et al., 2022).
  
  
• Cucumbers and green beans: Typically more flavorful and tender when in season, these vegetables are good sources of fiber and micronutrients like vitamin K, which may exert anti-inflammatory effects (Karl et al., 2017).
  
  
• Bell peppers and eggplant: Contain flavonoids and phenolic compounds that can modulate the growth of the gut microbiome (Pham et al., 2021).
  
  

Selecting produce at its natural peak supports both dietary quality and alignment with seasonal agricultural cycles. Eating seasonally offers significant benefits for the gut microbiome. Seasonal fruits and vegetables, rich in fiber, vitamins, and antioxidants, help support gut health by promoting beneficial bacteria and improving digestive function. These foods can enhance microbial diversity, boost short-chain fatty acid production and reduce inflammation.