SPRING FOODS TO Nourish the Gut AND Uplift the Spirit
As spring unfurls its tender green leaves and the earth reawakens, our bodies begin to shift too—shedding the heaviness of winter and leaning toward lighter, fresher foods. This season offers a perfect opportunity to attune ourselves to the rhythms of nature and support the enteric nervous system—our "second brain"—with food that is both soothing and inspiring.
The enteric nervous system (ENS), embedded in the walls of our digestive tract, is in constant communication with the brain. When we nourish the ENS with fiber-rich whole foods, we not only improve digestion but also support mood regulation, resilience to stress, and overall vitality.
Spring gifts us an array of foods that harmonize the body from the inside out—soluble and insoluble fibers to feed the microbiome, crunchy sour greens to awaken digestion, and just a touch of natural sweetness to spark joy.
Here are a few of my favorite spring foods that bring this gentle synergy:
Soluble fibers (like those in carrots, oats, chia seeds, and cooked apples) help soften and move waste through the digestive tract.
Insoluble fibers (found in leafy greens, asparagus, and celery) provide bulk and stimulate peristalsis.
Sour greens like dandelion, sorrel, and mustard greens are spring’s digestive tonic—bitter, alkalizing, and full of life.
Sweet notes from roasted root vegetables, dates, or seasonal fruits round out the flavors and soothe the heart.
Below are two recipes designed to gently stimulate digestion, balance blood sugar, and calm the nervous system. They’re perfect for spring mornings or light lunches.
Spring Greens & Gut-Soothing Bowl
This bowl is grounding and bright, full of prebiotic fibers, gentle bitters, and the satisfying crunch of spring vegetables.
Ingredients
1 cup cooked quinoa or millet
1 small carrot, grated
½ cup steamed asparagus, chopped
1 handful dandelion greens or baby arugula
¼ avocado, sliced
1 tbsp toasted pumpkin seeds
1 soft-boiled egg (optional)
1 tsp lemon zest
Olive oil + lemon juice to drizzle
Pinch of sea salt
Instructions
Layer the cooked grain in a shallow bowl.
Top with carrot, asparagus, greens, avocado, and egg.
Sprinkle with seeds, lemon zest, salt, and a drizzle of olive oil and lemon juice.
Eat slowly, breathing between bites to support vagal tone and gut relaxation.
Warm Chia Apple Compote with Toasted Oats
A nourishing, slightly sweet dish rich in soluble fiber and perfect for a calm, energized start to the day.
Ingredients
2 small apples, peeled and chopped
1 tsp ghee or coconut oil
½ tsp cinnamon
1 tsp chia seeds
1 tsp maple syrup or 1 medjool date, chopped
¼ cup unsweetened oat or almond milk
¼ cup toasted rolled oats or granola
Pinch of sea salt
Instructions
In a small pan, warm the ghee and add chopped apples, cinnamon, salt, and milk.
Simmer gently until apples are soft, about 10 minutes.
Stir in chia seeds and maple syrup or date. Let sit for 5 minutes.
Serve topped with toasted oats for crunch and a swirl of yogurt if desired.
As you enjoy these meals, remember: nourishing the gut is not just about digestion—it’s about connection. Connection to self, to the seasons, and to the rhythms that support whole-body harmony. Spring is here to inspire renewal. Let your food reflect that gentle awakening.
