Seasonal Eating in Late Summer

Late July and into August is the heart of summer—full of sunshine, vibrant produce, and a natural invitation to slow down and simplify. If you're navigating autoimmunity, gut issues, or chronic stress, this is your reminder that healing doesn’t always require more effort—it often asks for more alignment. In this post, I’ll explore how seasonal eating in the late summer months can support immune function, soothe your gut, and help your nervous system unwind.

Why Seasonal Eating Matters in Late Summer for Autoimmunity and Gut Health

The late summer months bring heat that calls for hydration, cooling foods, and less digestive load. When you eat with the season, you:

• Align with circadian rhythms – Long days and high sun call for earlier meal times to maximize leptin levels as you want to eat your first meal as the sun is rising and your last meal as the sun is setting to support metabolic activity and hormone balance best.

• Lower inflammation – Freshly harvested produce contains more antioxidants and water, which can help regulate your immune system.

• Support digestion – Many of the seasonal foods in late summer are naturally easy on the gut and rich in fiber and electrolytes.

• Feed your microbiome – Diverse plant foods feed different strains of good bacteria, improving your immune resilience.

Late Summer's Gut-Loving, Stress-Reducing Foods

These seasonal stars help regulate inflammation, can naturally cool the body, and promote gut and nervous system health:

• Watermelon & cantaloupe – High in electrolytes and hydration; supports kidney and gut detox pathways. But eat them alone and apart from other foods for optimum digestion.

• Blueberries & cherries – Antioxidant powerhouses that reduce oxidative stress and support gut lining integrity.

• Zucchini & cucumbers – Cooling and hydrating. You can remove the seeds of cucumbers to optimize digestion and steam zucchini to minimize bloating. I love to steam zucchini slices and then freeze them to add to smoothies for an easy veggie serving that you can't even taste and that is easy to digest.

• Fresh herbs (mint, cilantro, parsley) – Support digestion and detoxification while calming the nervous system.

• Greens like arugula and romaine – Full of minerals like magnesium to soothe stress and support the gut-brain axis.

How to Eat Seasonally in Late Summer

• Focus on food temperature for your needs – If you have digestive and/or thyroid challenges, know that cooked food is much easier to digest than raw food, and warm (not cold) foods support your body temperature (think metabolic function via thyroid and adrenal activity) far better. So, cooling meals like salads, smoothies, and raw veggie wraps may not be your best choice to support your health. Just because it is summertime, doesn't mean cooling foods are great for you specifically. But if your metabolism calls for these cool temperatures, give it a go and see how you feel!

• Hydrate with intention – Add berries, cucumber, or citrus to your water for extra nutrients and flavor.

• Time your meals – Eat your heaviest meals in the morning and midday, and opt for lighter dinners to match your circadian rhythm.

• Slow down – Use meals as a ritual to nourish, reset, and regulate your body. If you can eat outside and get some sunshine and natural light, it will help you support your health far better than staying inside and/or scrolling on your device.

Gut-Healing Recipe: Zucchini Basil Summer Soup

This chilled or warm soup is refreshing, easy to digest, and packed with seasonal flavor. Perfect for a warm late summer evening.

Ingredients:

• 2 tablespoons ghee (clarified butter)

• 2 tablespoons olive oil

• 1 medium onion, chopped

• 2 cloves of garlic, minced

• 4 zucchini sliced with skin on

• 6 cups of vegetable or chicken bone broth (make sure it’s sugar-free)

• Cashew cream (optional, recipe to follow)

• Small handful of fresh basil

• Sea salt & pepper

• Optional: 1 scoop collagen peptides (if tolerated)

Instructions:

1. Melt the clarified butter or ghee in a large pan, add the olive oil, and once hot, add the onion and garlic with a little salt. Once the mixture starts to brown a little (about 7-10 minutes), add the zucchini and sauté for 3-5 minutes more.

   
   

2. Add the broth and lower the heat a little. Let the flavors meld and the zucchini soften – 15 – 20 minutes.

   
   

3. Puree the mixture and then strain through a fine mesh strainer back into your pot. Stir in the cream and basil, and then season with salt and pepper.

   
   

4. Serve warm or chill for 2–4 hours for a refreshing cold soup.

Cashew Cream Recipe

Ingredients:

• ½ cup raw cashews, soaked 4 hours

• 1 tsp salt

• ½ - ¾ cup water

Instructions:

1. Soak cashews in water for 4 hours with 1 tsp of salt, then drain and rinse them.

2. Place in a high-powered blender with enough water to cover a little over the top of the cashews. Puree until smooth.

   
   

3. Add more water to create the consistency of heavy cream. You may strain the cream through a mesh strainer to remove any coarse pieces.

Can't eat cashews? Add a swirl of coconut yogurt or coconut milk for creaminess and extra nervous system-healing fats.

Did you make this recipe? Post a picture and tag me at #monicakuebler and let me know!

Final Thoughts

Late summer gives us what we need: hydration, antioxidants, rest, and lots of natural light. Take the cue from nature. Support your gut and immune system with seasonal foods, and give your body the space to heal from the inside out. Healing doesn’t have to be complicated—it can be as simple as eating what grows now.

Stay nourished,

Monica

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