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Getting FIT for Autumn

Getting FIT for Autumn

Autumn is almost here, which means that cold and flu season is on the way. This makes it all the more important to have a strong immune system supported by a healthy gut and the correct diet. 

Countless types of bacteria, viruses and fungi pass through the gastrointestinal tract every day. Our intestinal flora normally protects us against these intruders. However, it can be damaged by factors like antibiotics, stress or a poor diet. Over 80% of your immune cells are located in your gut. This means that any disruption to your intestinal flora will weaken your immune system.

Did you know that problems with your intestinal flora not only makes you more likely to get a cold, but also makes you more susceptible to a delayed food allergy (type III allergy)? 

Damage to the gut makes it more permeable for food molecules, which can trigger an immune response when they enter the bloodstream. This can lead to gastrointestinal disorders, headaches and migraines, skin problems, obesity and other chronic disorders.


Ingested dietary fibre, vitamins, minerals and plant secondary compounds can strengthen the immune system and help you to a healthy gut. The vital nutrients are contained in several autumn vegetables such as fennel, broccoli, cauliflower, brussels sprouts or pumpkins. 

Try this delicious autumn recipe for a healthier gut

Pumpkin Soup


Ingredients (serves four):

  • 700 g pumpkin (e.g. Hokkaido)
  • 1 chili pepper, dried
  • 2 cloves of garlic
  • 3 tbsp oil according to tolerance
  • 400 ml coconut milk
  • 600 ml yeast-free vegetable stock
  • 4 tbsp lime juice
  • 1 bunch of chives
  • Salt, pepper


  • Wash and clean the pumpkin. Remove the core with a spoon and cut the pumpkin into small cubes. Chop the chili pepper and garlic cloves.
  • Heat the oil in a pot and sauté the garlic and chili pepper. Add the pumpkin and sauté briefly. Pour in the coconut milk and vegetable stock and bring to a boil. Cover and leave to simmer on medium heat for approx. 15 minutes.
  • Blend the pumpkin soup. Season with salt, pepper and lime juice, and garnish with chives.