Eating Seasonally According to Your Circadian Rhythm to Feel Your Best

If you’re struggling with things like fatigue, brain fog, or pain, one of the first things to take a closer look at is your diet!

We always feel our best when we enjoy a diet of healthy, whole, in-season foods, and it isn’t a coincidence. Study after study shows that eating seasonally and focusing on whole foods is a must. There has also been evidence that suggests eating with the cycle of the day when our digestive system is at its peak and ready to work is incredibly important as well. Mindfully eating in a peaceful environment has also been shown to help improve overall well-being. Meaning: what, when, how, and where you eat can have a big impact on your health.

Below, you'll explore everything you need to know about eating seasonally and aligning meals with your circadian rhythm! You'll also learn how eating with the seasons can help you get the most out of your food and support your body's natural rhythms. Discover the connection between the circadian rhythm and eating, how to eat mindfully, and recommendations for what to eat during each season of the year.

The Legal Stuff

This blog is provided by St. Fiacre's Farm LLC for informational purposes only. It does not constitute medical advice, and you should always seek the advice of a qualified healthcare provider for any medical questions or concerns. Please note that we may earn a small commission on any purchases you make through our affiliate links, at no additional cost to you. Thank you for your support!

The Power of Whole Foods & Seasonal Eating

Eating seasonally means consuming foods that are naturally available during a specific time of year, just like our ancestors did. And yes, having the option to run out to the supermarket to buy fresh tomatoes whenever you have a craving for them is nice. But, this 21st-century perk could actually be messing with all of us more than we realize.

When you eat with the seasons, you provide your body with the nutrients they need most. Seasonal produce is often more flavorful and nutrient-dense than out-of-season options too!

Our digestive system has unique needs throughout the year, and the types of probiotics we require can vary with the seasons. Below, you’ll find our recommendations for seasonal eating plus the specific probiotics you need in a given season.

The importance of probiotics

Probiotics are beneficial bacteria that live in our gut. They play a key role in digestion, immune function, and overall well-being. While we can supplement with probiotics, many foods naturally contain these beneficial bacteria! Probiotics supplements are popular this year, but we much prefer to ingest them naturally via whole foods.

Our digestive system has unique needs throughout the year, and the types of probiotics we require can vary with the seasons. Below, you’ll find our recommendations for seasonal eating plus the specific probiotics you need in a given season.

Spring

Generally considered a time of detoxification, our bodies crave lighter and more refreshing foods in spring. As the weather warms and nature begins to bloom, leafy greens, fresh herbs, and early spring vegetables like asparagus and radishes are ideal. These foods are packed with vitamins and minerals that may help cleanse and refresh your systems! Spring foods are like a breath of fresh air. After the heavier foods associated with the winter season, think of spring as being on a transitional diet from paleo to vegan.

Probiotics:

As we move into spring, it’s beneficial to support our digestive health with probiotics like Lactobacillus acidophilus and Bifidobacterium lactis. A PubMed study, “Probiotic Bacteria and Their Role in Gut Health and Disease” (2020), shows Lactobacillus acidophilus enhances nutrient absorption, while Bifidobacterium lactis supports immune health and reduces inflammation in the gut.  (Source) Foods rich in these probiotics include yogurt, kefir, fermented vegetables (like sauerkraut and kimchi), miso, tempeh, and traditional buttermilk.

Summer

Summer is a time for cooling and hydrating foods. Fruits like watermelon, berries, and lettuce will quench your thirst and provide essential nutrients. Incorporating herbs like mint and basil into your meals can also help cool and freshen the body. Eating seasonally in summer means choosing lighter meals that won't burden your digestive system. With your body working harder in the heat, it's important to go easy on it—think of summer as a natural, plant-based diet where the sun cooks the food for you! 

Probiotics:

Your digestive system may be more prone to imbalances during the summer months due to increased heat and humidity. Probiotics like Lactobacillus plantarum and Bifidobacterium longum may help maintain a healthy gut balance and support digestion. PubMed released a study stating that using anti-inflammatory probiotics like these reduces the bad bacteria in our gut and helps promote all areas of a healthy gut. (Source) For a refreshing, cooling probiotic boost, try drinks like buttermilk, lassi, or fermented coconut water.

Fall

As the weather cools, your body will naturally crave warm and comforting foods. Root vegetables like carrots, sweet potatoes, and beets are perfect for this time of year. They're packed with vitamins, minerals, and antioxidants that may help support our immune system. Fall also often means back to school, which could introduce a lot more germs into your house than you’re used to. Support your littles’ immune system with nutrient-packed fall produce! Think of fall as a gentle leaving of a vegan whole foods diet and entering into a more paleo/carnivore time of year.

Probiotics:

As the weather cools, your digestive system may need support to process heavier, more warming foods. Probiotics like Lactobacillus casei and Bifidobacterium breve can aid in digestion and nutrient absorption. A study was done with the American Physiological Society stating the impacts of taking these probiotics were clearly more pronounced and induced a higher metabolism and higher colon activity. (Source) Foods that commonly contain Lactobacillus casei and Bifidobacterium breve include yogurt, kefir, naturally aged cheeses like cheddar and gouda, sauerkraut, kimchi, miso, and tempeh.

Winter

As mentioned, winter is a time for heavier meals. Hearty and warming foods like soups, stews, and roasted veggies are ideal for keeping you warm and nourished! Incorporating warming spices like ginger, cinnamon, and cloves into your meals can also help boost your body's natural defenses. Eating with the seasons means this is not the time of year to fill up on a lot of raw fruits or vegetables — you need things that will warm you up from the inside out. Think of winter as a paleo/ GAPS diet type of season.

Probiotics: 

For winter wellness, probiotics like Lactobacillus rhamnosus and Saccharomyces boulardii support immune health by reducing inflammation and improving gut function. These probiotics are found in foods like yogurt, kefir, and kombucha, which help strengthen the body's defenses during colder months, as highlighted in studies like Probiotics and Immunity: A Review of Mechanisms of Action (PMC, 2020) and The Effects of Saccharomyces boulardii on Gut Health (PubMed, 2021). (Source)

Your Circadian Rhythm and Eating

Our bodies have an internal clock that regulates our sleep-wake cycle and many other body functions (including digestion) called a circadian rhythm. When we eat in sync with this natural rhythm, our bodies can work more efficiently… meaning we feel better! 

Interestingly, the average American diet doesn’t align with the wisdom of Jean Anthelme Brillat-Savarin, a French gastronome and physician, who famously said, "Eat breakfast like a king, lunch like a prince, and dinner like a pauper." Brillat-Savarin’s studies in gastronomy emphasized the importance of consuming the majority of your calories earlier in the day to support better digestion and energy levels, with lighter meals in the evening to ease digestion overnight. 

Yet, many people in the U.S. continue to eat their heaviest meal at dinner, which can interfere with digestion and energy. By incorporating intermittent fasting (no snacking between meals), where you focus on eating your main meal between 10 am and 2 pm and keeping the rest of your meals lighter, you allow your body time to reset, focus on digestion, and rest—just as Brillat-Savarin's advice suggests. 
 

Eating with Purpose

Eating with purpose means sitting down, slowing down, and being intentional about a time reserved for nourishment. And we mean sitting down at an actual table without a screen to distract you! Eating to give our bodies the sustenance they need, not just for pleasure. By focusing on nourishment and time reserved for meals, you can fuel your body the way it needs it most. Removing the stress and junk food cravings that can come with a hurried meal.

Family meals are a great opportunity to practice mindful eating! When you sit down together to share a meal, not only will you be able to get the most out of your food, but you’ll also be able to connect with your husband, littles, or other family members. It’s also a wonderful way to teach your children the importance of healthy eating, gratitude, and prayer.

^{Photo by Kayla Joy Creative}

Eating with the Seasons Frequently Asked Questions

What is meant by eating seasonally?

Eating seasonally refers to consuming foods that are naturally available at a specific time of year, focusing on locally harvested produce that is at its peak ripeness. This practice often leads to fresher, more flavorful, and nutrient-dense meals.

What does it mean to eat seasonally in the US?

Eating seasonally in the US means enjoying foods locally grown and harvested at their peak during specific times of the year. This involves choosing fruits, vegetables, and other naturally available products in your region, giving you the freshest and most flavorful options.

How can I tell what's in season in my area?

To determine what’s in season where you live, check local farmers' markets or consult a seasonal food guide specific to your region. You can also join a CSA (Community-Supported Agriculture) program, where you'll receive fresh, seasonal produce delivered regularly.

Eat with the Seasons

By embracing what is in season, we not only enjoy the bounty that God provides but also grow in gratitude and appreciation for His divine design in the rhythms of nature. One of the best ways to eat in season is to grow and raise your own food, make sure to grab this FREE Raised Garden Bed Plans Ebook so that you can grow your own veggies no matter where you are and what space you have.

I hope that you will also spend some time at the local farmer's market getting to know what grows around you and enjoying all of it on your families menu while saving money at the same time!

Learn More About Eating (& Drinking) Whole Foods

• A Guide to Making Kombucha SCOBY Fruit Leather
• Healthy Popsicle Recipes for Kids (& Moms Too!)
• Apple Cider Vinegar and Cranberry Juice & Other Shrub Recipes
• Healthy Alternatives to Soda + DIY Soda Recipes
• Health Benefits of Kombucha & How to Make Kombucha at Home
• Dandelion Jelly & Other Flower Jelly Recipes