Dr Anna Sanniti, a Sussex based Nutritional Therapy Practitioner specialising in gut health, shares some tips for a more energised autumn
We often feel more sluggish in the autumn months. Some people may also experience seasonal affective disorder, a type of depression that occurs with seasonal weather changes such as lack of sunlight.
There a multiple factors that can cause seasonal affective disorder and low energy, but this post will cover one very important aspect – the gut microbiome. Following a busy summer of overindulging on alcohol and sugary foods, our gut microbiome diversity may be out of balance which can directly impact our energy levels in a negative way.
What is the gut microbiome?
The gut microbiome is a community of microbes including bacteria, viruses, and fungi that live in the large intestine and are essential for our health. These microbes help us to digest our food, produce vitamin K and B vitamins, and ferment our dietary fibre into short chain fatty acids which are important for our gut, immune system, and metabolic health.
Some studies have shown that our gut microbiome composition can also change seasonally, either due to changes in temperature or the food we eat. This may also play a role in seasonal affective disorder in some people.
What can we do to support a healthy gut?
To support our microbiome, we should ensure that we are eating a high fibre diet of at least 30g per day. Fibre (also known as prebiotics) is found in plant foods, so including a variety of fruits, vegetables, legumes, nuts, seeds, and wholegrains along with different herbs and spices is a great place to start. Variety is the keyword here – making sure we are eating at least 30 different plant foods a week. We can also support our microbiome by including probiotics, also known as fermented foods, such as yogurt, kefir, and kimchi, which contain live friendly bacterial cultures.
The most important foods to avoid for a healthy and diverse microbiome include alcohol, refined sugar, deep fried and processed foods. People with intolerances to gluten and dairy should also avoid these. A diet that is high in meat and low in fibre should also be avoided, as this can starve the gut microbiome.
Spending time in nature has also been shown to have a positive effect on our gut health, energy levels, and mood.
What supplements are helpful?
It’s always best to support our gut microbiome through a high fibre plant-based diet first, but there are certain supplements that can also support us.
Probiotics can be useful, but it’s always best to work with a registered nutritional therapist to help you decide the strains of bacteria that would work best for you.
There are supplements available that contain prebiotic fibres such as inulin, which feed your gut bugs and can help you to reach your fibre goals more easily.
We can also support the health of the digestive tract by supplementing with l-glutamine, zinc, and omega-3 fatty acids, which are all important for maintaining the integrity of our intestinal lining.
Book a free 30 minute consultation with Anna to improve your gut health this autumn
What to do if you are experiencing severe seasonal affective disorder
This blog post does not intend to replace medical advice. Booking an appointment with your GP, alongside exploring nutritional approaches, is important.
Research
Castonguay-Paradis S, et al. Seasonal variations in circulating endocannabinoidome mediators and gut microbiota composition in humans. Gut Microbes. 2025;17(1):2476563.
Jeyaram, K, et al. Fermented foods affect the seasonal stability of gut bacteria in an Indian rural population. Nat Commun 2025;16:771.
Dr Anna Sanniti 