Digestive Health

Improve your gut health a delicious autumn squash soup

A close-up of a young man wearing a cooking apron holding half of a fresh butternut squash.

09/03/2024

Looking for the perfect fall food to boost your digestive health? Find out why adding squash to your diet is so beneficial for your gut health!

 

By Laura Nahins, Registered Dietitian, Nuvance Health

 

Are you searching for a natural way to boost your digestive health this fall? Squash could be the answer! This versatile vegetable offers many benefits for your digestive system. Whether you enjoy butternut, acorn, spaghetti or delicata squash, adding this nutrient-rich food to your diet can make a significant difference for your gut health. 

 

 

Why is squash beneficial for digestive health?

 

Different types of squash are loaded with fiber, which is essential for promoting regular bowel movements and maintaining a healthy gut. Additionally, squash is packed with vitamins and minerals that support overall digestive function.

 

 

Incorporating squash into a gut-friendly diet is easy. You can enjoy squash in soups, salads or as a side dish. By adding squash to your meals, you’ll be providing your body with nourishing nutrients that support optimal digestive health.

 

Top 9 things you should know about squash

 

  1. Variety: Squash comes in two main categories — summer squash (like zucchini) and winter squash (like butternut, acorn and spaghetti squash). Summer squash has tender skin and is harvested early, while winter squash has a thicker, harder rind and is harvested later in the season such as late September and even into October.

  2. Nutrient-rich: Squash is packed with essential nutrients, including vitamins A and C, potassium and dietary fiber. These nutrients contribute to overall health, particularly supporting eye health, immune function and digestion.

  3. Low in calories: Despite being nutrient-dense, squash is low in calories, making it an excellent choice for those looking to maintain or lose weight.

  4. Antioxidant power: Squash is rich in antioxidants, particularly beta-carotene, which is converted into vitamin A in the body. Antioxidants help protect cells from damage and support overall health.

  5. Digestive health: The high fiber content in squash aids in digestion, promotes regular bowel movements, and helps maintain a healthy gut microbiome.

  6. Versatile culinary uses: Squash can be prepared in various ways — roasted, steamed, sautéed, pureed into soups or even used as a pasta substitute such as spaghetti squash. It can be used in savory dishes such as soups, casseroles and stews or even in sweet dishes like pies and muffins. Keep reading to find a scrumptious squash recipe, below.

  7. Seeds and skin: The seeds of many squash varieties are edible and can be roasted as a healthy snack. In some varieties, like delicata squash, the skin is tender enough to be eaten after cooking.

  8. Historical significance: Squash has been cultivated in the Americas for over 10,000 years. It was a staple food for many indigenous cultures, often referred to as one of the “Three Sisters” (corn, beans and squash) in Native American agriculture.  

  9. Storage: Winter squash can be stored for several months in a cool, dry place, making it a long-lasting pantry staple.

 

 

Squash and gut health

 

Squash helps maintain a healthy gut because the fiber in squash acts as a prebiotic, nourishing beneficial bacteria in your intestines. These bacteria help break down food, produce vitamins and support a strong immune system. Consuming squash regularly can promote a balanced gut microbiome and improve overall digestive function.

 

Another important benefit of squash is its role in preventing digestive disorders. The high fiber content in squash helps regulate bowel movements, reducing the risk of conditions like diverticulitis and hemorrhoids. Squash is also low in fat and easy to digest, making it a gentle option for those with sensitive stomachs or gastrointestinal conditions.

 

Incorporating squash into your diet is a simple and delicious way to support your digestive health. Whether you enjoy it roasted, steamed, or pureed, make sure to include this nutritious vegetable in your meals regularly to reap its digestive benefits.

Different types of squash for digestive health

 

When it comes to promoting digestive health, adding squash to your diet can be a wise choice. Squash is not only delicious but also packed with essential nutrients that support your digestive system. Let’s explore different types of squash and their specific benefits for digestive health.

 

Butternut squash and its digestive benefits: Butternut squash, with its vibrant, orange-colored flesh, is excellent for improving digestion. It’s rich in dietary fiber, which helps maintain a healthy digestive tract. Fiber adds bulk to your stool, making it easier to pass through the intestines and preventing constipation. Butternut squash also contains pectin, a natural compound that acts as a prebiotic. Prebiotics nourish beneficial bacteria in your gut, promoting a balanced gut microbiome.

 

 

Acorn squash and its impact on gut health: Acorn squash is another variety that positively impacts gut health. It contains high levels of antioxidants, vitamins A and C and fiber, all of which contribute to a healthy digestive system. Antioxidants help protect the gut lining from damage caused by free radicals, while vitamins A and C support immune function in the digestive tract. Additionally, the fiber in acorn squash aids in regulating bowel movements and preventing digestive disorders.

 

Spaghetti squash as a digestive aid: Spaghetti squash, known for its unique stringy texture, offers digestive benefits as well. This type of squash is low in calories and high in fiber, making it an excellent choice for those looking to maintain a healthy weight. The fiber in spaghetti squash promotes regular bowel movements, helps prevent bloating and keeps you feeling fuller for longer periods, reducing the chances of overeating.

 

 

Delicata squash is packed with nutrients: Delicata squash is high in vitamin A and C but packs a double punch of fiber containing both soluble and insoluble. When consuming this delicious squash, keep the skin on for the benefits of insoluble fiber, which helps keep you full and your digestive tract moving.

 

By incorporating butternut, acorn, spaghetti or delicata squash into your meals, you can support your digestive health naturally. Enjoy the delicious flavors of these versatile squash varieties while reaping the benefits for your gut!

 

 

Incorporating squash into a gut-friendly diet

 

Squash is not only a delicious and versatile vegetable but also offers numerous benefits for digestive health. Whether you’re looking to improve digestion or maintain a healthy gut, adding squash to your diet is a great choice. Here are some tips on how to include squash in a gut-friendly diet:

 

Delicious recipes featuring squash for digestive health: There are plenty of mouthwatering recipes that showcase the goodness of squash while promoting digestive health. From roasted butternut squash soup to spaghetti squash with turkey meatballs, these recipes are packed with flavor and nutrients that support a healthy gut.

 

 

Recommended portion sizes: While squash is nutritious, it’s important to consume it in moderation. The recommended portion size for squash is about ½ to 1 cup, depending on the variety. Aim to include squash in your meals a few times a week to reap its full digestive benefits.

 

Combining squash with other gut-friendly foods: To maximize the digestive benefits of squash, pair it with other gut-friendly foods. Pairing squash with fiber-rich vegetables like spinach or kale can enhance its digestion-boosting properties. Additionally, incorporating lean proteins like grilled chicken or tofu can further support a healthy gut.

 

By incorporating squash into your gut-friendly diet, you can enjoy its delicious flavors while promoting digestive health. Remember to consult a doctor or registered dietitian for personalized advice and recommendations based on your specific dietary needs and health goals.

 

Maximizing digestive benefits of squash

 

Squash is not only a delicious and versatile vegetable but also a great source of nutrients that support digestive health. By understanding the best cooking methods, storage techniques and pairing options, you can maximize the digestive benefits of squash. Here are some tips to help you make the most of this nutritious vegetable: 

 

Cooking methods that preserve squash’s digestive properties: When cooking squash, it’s important to choose methods that retain its digestive properties. Steaming and baking are excellent options, as they help preserve the natural fiber content and nutrients. Avoid overcooking squash, as excessive heat can break down beneficial compounds.

 

Storing and preparing squash to retain nutritional value: Proper storage and preparation are crucial in retaining the nutritional value of squash. Store squash in a cool, dry place away from direct sunlight. Avoid cutting squash until you’re ready to use it, as exposure to air can lead to nutrient loss. When preparing squash, consider leaving the skin on, as it contains valuable nutrients and fiber.

 

Pairing squash with digestive-friendly herbs and spices: To enhance the digestive benefits of squash, pair it with herbs and spices known for their digestive-friendly properties. Warm spices such as ginger, turmeric, cumin and cinnamon not only bring out the flavors of fall in any dish, but they also aid digestion. Fresh herbs like mint, basil, and parsley can also add flavor and promote healthy digestion when combined with squash dishes.

 

By following these tips, you can ensure that you’re getting the most out of the health benefits of squash. Incorporate squash into your meals regularly to support a healthy digestive system. 

 

The bottom line: Incorporating squash into your diet this fall is a simple and delicious way to support your digestive health goals. Enjoy fall flavors with a rich variety of squash dishes while benefiting from their natural digestive-boosting properties!

 

Autumn butternut squash, kale and cannellini bean soup

 

Ingredients

 

  • 2 tablespoons extra-virgin olive oil

  • 1 large yellow onion, chopped

  • ½ teaspoon sea salt

  • 1 can low sodium cannellini beans

  • 1 (3-pound) butternut squash, peeled, seeded and cubed

  • 3 garlic cloves, chopped

  • 1 tablespoon chopped fresh sage

  • ½ tablespoon minced fresh rosemary

  • 1 teaspoon grated fresh ginger

  • 1 teaspoon nutmeg spice

  • 3 to 4 cups vegetable broth

  • Freshly ground black pepper

  • 1 large bunch of kale leaves — chopped, stems removed
 

 

Directions

 

  • Heat the oil in a large pot over medium heat. Add the onion, salt, and several grinds of fresh pepper and sauté until soft, 5 to 8 minutes. Add the squash and cook until it begins to soften, stirring occasionally, for 8 to 10 minutes.

  • Add the garlic, sage, rosemary, nutmeg and ginger. Stir and cook 30 seconds to 1 minute, until fragrant, then add 3 cups of the broth.

  • Drain and rinse cannellini beans, add cannellini beans to squash and spice mixture. Bring squash, vegetable broth, spices and cannellini beans to a boil, cover, and reduce heat to a simmer. Cook until the squash is tender, 20 to 30 minutes.

  • Let cool slightly and pour the soup into a blender, working in batches if necessary, and blend until smooth. If your soup is too thick, add up to 1 cup more broth and blend.

  • Return to stovetop and set to simmer, adding bunch of kale leaves, chopped with stems removed. Simmer until kale is soft and tender. Season to taste and serve with parsley, pepitas, and crusty bread or quinoa.

 

Recipe courtesy of Laura Nahins, Registered Dietitian, Nuvance Health

 

Enjoy!