Favorite AIP Fall Produce

The fall season brings a wealth of nourishing, nutrient-dense produce that supports the healing journey for those dealing with autoimmune issues.

Here are 8 of our favorite foods from the fall harvest that not only comply with AIP but also bring powerful health benefits.

Butternut Squash

Butternut squash is a fall staple. It's rich in fiber, which supports gut health by feeding beneficial bacteria in the microbiome—a key component in managing autoimmune diseases. Packed with vitamin A and beta-carotene, butternut squash aids in reducing inflammation and supports healthy skin and vision.

A great way to incorporate it is by making a creamy butternut squash soup or roasting it with cinnamon and a touch of sea salt for a warming, anti-inflammatory side dish.

This season we use it in our Grass-fed Beef Bolognese with Butternut Squash Noodles

Brussels Sprouts

Brussels sprouts might not always be the most popular vegetable, but their nutrient density makes them a star in the AIP diet. They’re part of the cruciferous vegetable family, known for supporting detoxification pathways. Rich in fiber, vitamin C, and antioxidants, Brussels sprouts help boost immune function and reduce inflammation.

Try roasting Brussels sprouts with a little olive oil, garlic, and thyme to create a flavorful, crispy, satisfying dish

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Why not give our Chicken Breakfast Sausage with Brussels Sprouts Hash a try?

Cabbage

Cabbage is packed with fiber, antioxidants, and vitamins C and K, all of which support immune function and reduce inflammation. The sulfur compounds in cabbage also aid in detoxification and support liver health. Its versatility means you can use it in a wide range of dishes.

Whether you're fermenting it into gut-healing sauerkraut, braising it with apple cider vinegar, or using it as a base for warm, comforting stews, cabbage offers endless possibilities. Its crisp texture and slightly sweet flavor make it an ideal fall vegetable for both salads and cooked dishes alike.

Try it in our Moo-Shu Tacos

Sweet Potatoes

Sweet potatoes are a nutritional powerhouse and one of the best sources of clean, anti-inflammatory carbohydrates for those on AIP. They are loaded with beta-carotene, fiber, and essential minerals like potassium and magnesium, which help to reduce inflammation, support heart health, and maintain balanced blood sugar levels.

Sweet potatoes are delicious roasted with a little rosemary and coconut oil, or added to stews and casseroles. They provide a comforting, energy-boosting foundation for any meal.

We use it in many dishes, including our Coq Au Vin with Mashed Sweet Potato

Apples

Apples are another fall favorite, and their polyphenol and antioxidant content makes them a valuable part of the AIP diet. They also support gut health by feeding beneficial bacteria and providing soluble fiber to aid digestion.

Baking apples with a sprinkle of cinnamon is a delicious way to enjoy a warm, AIP-friendly dessert that feels indulgent.

Have you tried the Bacon-Apple Chicken Burgers?

Beets

Beets are vibrant and packed with nutrients, particularly folate, manganese, and nitrates which support detoxification, improve circulation, and reduce inflammation. Beets are also beneficial for liver health, a critical aspect of autoimmune management. Their natural sweetness and earthy flavor make them versatile for both savory and sweet dishes.

Try roasted beet salads or blending cooked beets into soups for a deep, rich flavor.

You can find beets in our No-Tomato Marinara Sauce

Carrots

Carrots are a versatile fall vegetable packed with beta-carotene, which once converted into vitamin A, supports immune function and skin health. Their high antioxidant content helps fight inflammation, making them perfect for those on an AIP diet.

You can enjoy carrots roasted, steamed, or blended into soups. Baking carrot fries with a drizzle of olive oil and a sprinkle of turmeric make for a great side or snack.

We love our Carrot Cake Muffins and know you will too!

Cauliflower

Cauliflower is another powerhouse cruciferous vegetable that shines in the fall. Rich in antioxidants, fiber, and vitamin C, it supports detoxification, gut health, and immune regulation. Cauliflower can be used as a rice substitute, mashed into a creamy side dish, or roasted for a satisfying and nutritious option.

Try our Salisbury Steak With Cauliflower Mash

 

 Conclusion

Following AIP does not mean you can’t embrace the bounty of seasonal produce. By incorporating these nutrient-dense vegetables and fruits, you not only nourish your body with anti-inflammatory compounds but also create meals that are delicious, satisfying, and healing.

Whether you’re making soups, roasting veggies, or enjoying a sweet treat like baked apples or cabbage stir-fries, fall produce offers endless possibilities to support your autoimmune health journey.