Autumn wellness: 10 foods to add to your basket (Nutritional Therapist approved!)

As a Nutritional Therapist, I know that autumn wellness isn’t about finding one “perfect” food or supplement. It’s about building sustainable habits and enjoying a varied, balanced diet that provides your body with the nutrients it needs.

As the seasons change and the days become cooler, autumn can be a great time to focus on nourishing foods and simple wellness habits. Warming breakfasts, comforting drinks and seasonal ingredients can all have a place in a balanced autumn routine.

So, what’s going into my basket this autumn? Here are some of the foods and wellness treats I’m reaching for as a Nutritional Therapist.

1. Fresh ginger

Fresh ginger is a versatile ingredient that can add warmth and flavour to both food and drinks. It contains naturally occurring compounds that have been studied for their potential anti-inflammatory effects, as well as helping with digestive symptoms and nausea, including some types of pregnancy-related nausea and nausea associated with certain medical treatments.

The ‘ber’ months are a particularly good time to enjoy ginger! Try adding it to your meals and drinks in simple ways:¹

Homemade ginger tea (grated ginger in hot water, leave to steep for 10 minutes)
Add to smoothies or when making fresh juices
Combine grated ginger with lemon juice, olive oil and your favourite herbs to make a dressing

2. Frozen berries

Frozen berries are a convenient and nutritious addition to your diet. Many frozen fruits are picked when ripe and frozen soon afterwards, helping them retain much of their nutritional value, meaning all the good stuff is locked in! Berries provide fibre, vitamins, polyphenols and antioxidants, giving your immune system the boost it craves in the colder months.

There are plenty of easy ways to enjoy frozen berries throughout autumn:²³

Smoothies
Mixed with warm porridge
Added to overnight oats
Used in baking
Thawed to eat on their own

3. Mixed nuts & seeds

Mixed nuts and seeds can be a great snack or can be incorporated into breakfasts, baking and savoury dishes.

They’re packed with protein, healthy fats and fibre, alongside key nutrients such as magnesium, zinc, selenium and vitamin E, which all play important roles in maintaining normal immune function.

Why not create your own nut and seed medley to enjoy as a mid-morning snack or sprinkle over overnight oats and porridge?

Mix walnuts, almonds, pumpkin seeds, sunflower seeds, hazelnuts and flaxseeds together – a perfect combination!⁴

4. Good-quality oats

When shopping for oats, look for products with 100% wholegrain oats as the main, ideally only, ingredient. Rolled oats are versatile and easy to prepare, and make a hearty autumn breakfast!

Oats provide nutrients including magnesium, iron, phosphorus and manganese, as well as fibre. Choosing minimally processed oats without added sugar can provide a nutritious base for breakfast, which you can then customise with fruit, nuts, seeds and spices.⁵

Try:

Overnight oats for a quick breakfast
Warm porridge topped with berries and seeds
Baked oats with apple and cinnamon
Oats blended into smoothies
Homemade oat-based snacks

5. Fermented foods

Autumn is a great time to include fermented foods in your everyday meals. From live yoghurt and kefir, to sauerkraut, kimchi and miso, fermented foods can add variety, flavour and beneficial microorganisms to a balanced diet.

Rather than relying on one particular food for wellness, think of fermented foods as one part of a varied diet. Pair them with plenty of colourful wholefoods like vegetables, whole grains, legumes, fruit, nuts and seeds for a broad range of nutrients and dietary fibre.⁶

For example, you could:

Start the day with a kefir smoothie
Serve kimchi or sauerkraut alongside a savoury meal
Add miso to soups and broths
Use natural yoghurt or kefir as a base for dips and dressings

6. Herbal tea

Herbal teas are made from a variety of plants, flowers, leaves, roots and spices. Unlike traditional black or green tea, many herbal infusions are naturally caffeine-free, making them suitable for an evening drink!⁷

Some popular choices are:

Ginger tea
Peppermint
Chamomile

7. A non-food wellness treat

Wellness doesn’t always have to involve food.

Autumn can be a lovely reminder to slow down, reconnect with yourself and make space for simple moments of comfort. Sometimes, the most nourishing treats are the ones that help you relax, restore your energy and create a little calm in a busy day.

Some options can include:

A new book
Natural candles or essential oils
Breaks away from screens, prioritising movement
A new bath soak for cosy autumn evenings

8. Magnesium-rich dark chocolate

Dark chocolate with a high cocoa content can provide useful nutrients, including magnesium, making it an enjoyable, and genuinely guilt-free, addition to your cupboard! Magnesium is an essential mineral involved in many processes in the body, including normal muscle and nerve function, energy metabolism and the maintenance of normal bones and teeth.⁸

For a more nutrient-conscious treat, look for dark chocolate with a higher cocoa percentage, such as 70% cocoa or above. Remember to check the ingredients and choose a chocolate you genuinely enjoy.

You can find some of our favourite recipes featuring dark chocolate here.

9. Fresh Lemons

As the seasons change and autumn brings cooler mornings and darker evenings, fresh lemons can add a bright, refreshing flavour to everyday meals and drinks.

Lemons are well known for their vitamin C content, and this contributes to the normal function of the immune system, helps protect cells from oxidative stress and supports normal collagen formation.⁹¹⁰

Try adding fresh lemon to:

Warm or cool water
Roasted vegetables
Soups
Grilled fish
Lentils
Grain bowls
Salad dressings

Don’t forget the zest, either. A little grated lemon zest can provide an intense burst of citrus flavour without needing much juice.

10. Turmeric

Turmeric contains a naturally occurring compound called curcumin, which has been widely studied for its antioxidant and anti-inflammatory properties. Its warm, earthy flavour works great in soups, stews, curries, roasted vegetables and rice dishes – a small amount can add both colour and depth without overpowering other ingredients.¹¹

It can also be used raw when juicing, or using turmeric powder to make drinks. Warm milk or a plant-based alternative with turmeric, cinnamon and ginger for a soothing, gently spiced beverage.

Turmeric is also found in some skincare products – look out for it in soaps and lotions to incorporate it topically. When used topically, turmeric and its active compounds have been studied for their potential antioxidant and soothing properties, making it an interesting ingredient to look out for when choosing skincare products.¹²

Make autumn your season for wellbeing

Focusing on your wellbeing is important all year round, and autumn can be a great opportunity to take a more holistic approach.

A balanced diet containing a variety of whole foods can provide a wide range of nutrients, while simple habits such as getting enough rest, staying active, taking breaks and making time to relax can all form part of a healthy lifestyle.

There is no single food or ingredient that can guarantee good health. Instead, focus on the bigger picture: variety, balance and habits that you can enjoy and maintain.

Want to learn more about supporting your wellbeing during the colder months? Read more here!

Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8 am to 8 pm.