{"id":44262,"date":"2025-10-09T21:02:56","date_gmt":"2025-10-09T21:02:56","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=44262"},"modified":"2025-10-09T21:02:57","modified_gmt":"2025-10-09T21:02:57","slug":"balanced-diet-for-weight-management","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/balanced-diet-for-weight-management\/","title":{"rendered":"How to Hack Your Fall Comfort Foods for Better Gut Health (Without Losing Flavor)"},"content":{"rendered":"<p>There&#8217;s something magical about fall: the crisp air, cozy sweaters, and, of course, the irresistible comfort foods. From creamy casseroles to hearty soups and sweet desserts, we can&#8217;t help but indulge in the rich, seasonal flavors. But while these dishes bring warmth and nostalgia, they can sometimes <a href=\"https:\/\/www.humnutrition.com\/blog\/holiday-gut-health\/\" target=\"_self\" rel=\"\">leave our digestion feeling sluggish<\/a>, making our waistlines feel less forgiving.<\/p>\n\n\n<p>But supporting your <a href=\"https:\/\/www.humnutrition.com\/blog\/gut-health-and-immune-system\/\">gut health<\/a> with a balanced diet doesn&#8217;t have to mean sacrificing flavor or the joy of cozy meals. All you need is a few simple swaps and mindful tweaks to transform your favorite fall recipes into lighter, more nutrient-dense, and gut-friendly options. We&#8217;ve taken some of your fall favorites like mac and cheese, clam chowder, and pumpkin pie, making some healthier swaps along the way for <a href=\"https:\/\/www.humnutrition.com\/blog\/healthy-soup-recipes\/\" target=\"_self\" rel=\"\">gut-friendly versions<\/a> that you can still <a href=\"https:\/\/www.humnutrition.com\/blog\/how-to-get-rid-of-bloating\/\" target=\"_self\" rel=\"\">indulge in (without the bloat)<\/a>. Cozy season just got a little more nutritious, and a lot more delicious.<\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-rich-and-creamy-mac-and-cheese-made-gut-friendly\">Rich and Creamy Mac and Cheese Made Gut-Friendly<\/h2>\n\n\n<p>This mac and cheese is everything you love about the classic \u2014 rich, creamy, and cheesy \u2014\u00a0 with a few nourishing upgrades. Swapping white pasta with whole-wheat or chickpea pasta adds <a href=\"https:\/\/www.humnutrition.com\/blog\/benefits-of-soluble-fiber-vs-insoluble-fiber\/\">fiber<\/a> and <a href=\"https:\/\/www.humnutrition.com\/blog\/why-do-we-need-protein\/\">protein<\/a>, while pureed vegetables give the dish its creamy base. Greek yogurt is also added to make it feel more indulgent without the heaviness of the butter and cream. It&#8217;s a classic comfort food that your gut will be happy about, too.<\/p>\n\n\n<p><strong>Servings: 4<\/strong><\/p>\n\n\n<p><strong>Prep time: 15 minutes<\/strong><\/p>\n\n\n<p><strong>Cook time: 20 minutes<\/strong><\/p>\n\n\n<p><strong>Ingredients<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>8 oz <strong>whole-wheat or chickpea pasta<\/strong><\/li>\n\n\n\n<li>1 tbsp <strong>olive oil<\/strong><\/li>\n\n\n\n<li>2 tbsp <strong>whole-wheat flour<\/strong><\/li>\n\n\n\n<li>1 \u00bd cups <strong>unsweetened almond milk<\/strong> (or low-fat milk)<\/li>\n\n\n\n<li>\u00bd cup chicken or vegetable broth<\/li>\n\n\n\n<li>1 cup <strong>pureed cauliflower<\/strong> or <strong>mashed butternut squash<\/strong> (for creaminess)<\/li>\n\n\n\n<li>1 cup shredded sharp cheddar cheese<\/li>\n\n\n\n<li>2 tbsp parmesan cheese<\/li>\n\n\n\n<li>2 tbsp plain<strong> Greek yogurt<\/strong> (for extra creaminess)<\/li>\n\n\n\n<li>\u00bd tsp garlic powder<\/li>\n\n\n\n<li>\u00bd tsp onion powder<\/li>\n\n\n\n<li>\u00bd tsp smoked paprika (optional)<\/li>\n\n\n\n<li>Freshly ground black pepper, to taste<\/li>\n<\/ul>\n\n\n<p><strong>Instructions<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Bring the salted water to a boil and cook the pasta until al dente. Drain and set aside.<\/li>\n\n\n\n<li>To make the sauce, heat olive oil over medium heat in a saucepan. Whisk in flour to form a roux, cooking for 1 minute until lightly golden.<\/li>\n\n\n\n<li>Slowly whisk in the milk and broth until smooth. Continue whisking until the sauce thickens (about 3\u20134 minutes).<\/li>\n\n\n\n<li>Once the sauce is thickened, stir in the pureed cauliflower (or squash), cheddar, and parmesan until melted and smooth.<\/li>\n\n\n\n<li>Add Greek yogurt, garlic powder, onion powder, paprika, and pepper. Stir until creamy and well combined.<\/li>\n\n\n\n<li>Toss the cooked pasta into the sauce and combine until evenly coated.<\/li>\n\n\n\n<li>Transfer to a lightly greased baking dish, top with a sprinkle of extra cheese, and bake at 375\u00b0F for 15-20 minutes until golden on top.<\/li>\n<\/ol>\n\n\n<p><strong>Other Optional Healthy Upgrades:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Add s<strong>hredded cooked chicken<\/strong> for extra protein.<\/li>\n\n\n\n<li>Add <strong>spinach, kale, or broccoli<\/strong> for extra fiber and micronutrients.<\/li>\n\n\n\n<li>Use a mix of <strong>sharp cheddar + nutritional yeast<\/strong> for cheesy flavor with less fat.<\/li>\n<\/ul>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-creamy-mashed-potatoes-with-a-healthy-twist\">Creamy Mashed Potatoes With a Healthy Twist<\/h2>\n\n\n<p>Mashed potatoes are another cozy fall favorite on our list. Even with its nourishing upgrade, they&#8217;re just as creamy and comforting as the classic version. Our recipe takes traditional mashed potatoes and incorporates blended cauliflower with Greek yogurt, so you get all of the cozy flavor while sneaking in some extra fiber and protein for a gut-friendly, lighter side dish.<\/p>\n\n\n<p><strong>Servings: 4\u20136<\/strong><\/p>\n\n\n<p><strong>Prep time: 10 minutes<\/strong><\/p>\n\n\n<p><strong>Cook time: 20 minutes<\/strong><\/p>\n\n\n<p><strong>Ingredients<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2 lbs Yukon Gold or russet potatoes, peeled and cut into chunks (approx. 1 inch)<\/li>\n\n\n\n<li>1 \u00bd cups <strong>cauliflower florets<\/strong> (about half a small head)<\/li>\n\n\n\n<li>2 tbsp <strong>olive oil<\/strong><\/li>\n\n\n\n<li>\u00bd cup <strong>Greek yogurt<\/strong> (adds protein and creaminess)<\/li>\n\n\n\n<li>\u00bc\u2013\u00bd cup <strong>unsweetened almond milk<\/strong> (or low-fat milk), warmed<\/li>\n\n\n\n<li>2 cloves garlic, roasted<\/li>\n\n\n\n<li>Salt and freshly ground black pepper, to taste<\/li>\n\n\n\n<li>1\u20132 tbsp parmesan cheese or <strong>nutritional yeast<\/strong> for flavor<\/li>\n\n\n\n<li>Optional garnish: <strong>fresh chives or parsley<\/strong><\/li>\n<\/ul>\n\n\n<p><strong>Instructions<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Add the potatoes and cauliflower to a large pot, cover with cold water, and season generously with salt. Bring to a boil and cook until fork-tender (about 15\u201320 minutes).<\/li>\n\n\n\n<li>Drain well, then return to the pot to let steam evaporate for 1\u20132 minutes (this prevents watery mash).<\/li>\n\n\n\n<li>Mash the potato and cauliflower mixture with olive oil, Greek yogurt, and garlic. Gradually add warm milk until you reach your desired texture.<\/li>\n\n\n\n<li>Stir in salt, pepper, and optional parmesan or nutritional yeast. For an extra smooth mash, use a hand mixer or immersion blender.<\/li>\n\n\n\n<li>Adjust seasoning as needed and top with a drizzle of olive oil and chopped chives or parsley.<\/li>\n<\/ol>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-sweet-and-spicy-skinny-pumpkin-pie-your-gut-will-feel-good-about\">Sweet and Spicy &#8216;Skinny&#8217; Pumpkin Pie Your Gut Will Feel Good About<\/h2>\n\n\n<p>This &#8216;skinny&#8217; pumpkin pie is all about indulging in the <a href=\"https:\/\/www.humnutrition.com\/blog\/pumpkin-recipes\/\" target=\"_self\" rel=\"\">warm, seasonal flavors<\/a> of fall while still keeping your gut health in check. This recipe swaps in wholesome ingredients such as oat flour, which adds extra fiber, making it easier to digest, along with Greek yogurt and natural <a href=\"https:\/\/www.humnutrition.com\/blog\/best-and-worst-sweeteners\/\">sweeteners<\/a>, creating a creamy, cozy dessert that is more gut-friendly.<\/p>\n\n\n<p><strong>Servings: 8<\/strong><\/p>\n\n\n<p><strong>Prep time: 15 minutes<\/strong><\/p>\n\n\n<p><strong>Cook time: 50 minutes<\/strong><\/p>\n\n\n<p><strong>Ingredients<\/strong><\/p>\n\n\n<p><strong>To make the crust:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 \u00bd cups <strong>oat flour<\/strong><\/li>\n\n\n\n<li>3 tbsp <strong>coconut oil<\/strong>, melted<\/li>\n\n\n\n<li>2 tbsp <strong>maple syrup or honey<\/strong><\/li>\n\n\n\n<li>\u00bc tsp salt<\/li>\n\n\n\n<li>1\u20132 tbsp cold water, as needed to bind<\/li>\n<\/ul>\n\n\n<p><strong>To make the filling:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 can (15 oz) pumpkin pur\u00e9e<\/li>\n\n\n\n<li>2 large eggs<\/li>\n\n\n\n<li>1 <strong>egg white<\/strong> (adds protein and keeps it light)<\/li>\n\n\n\n<li>\u00be cup <strong>unsweetened almond milk<\/strong><\/li>\n\n\n\n<li>\u00bc cup <strong>pure maple syrup<\/strong> or <strong>coconut sugar<\/strong><\/li>\n\n\n\n<li>2 tbsp <strong>Greek yogurt<\/strong> (for creaminess and protein)<\/li>\n\n\n\n<li>1 tsp <strong>pure <\/strong>vanilla extract<\/li>\n\n\n\n<li>1 \u00bd tsp pumpkin pie spice (or 1 \u00bd tsp cinnamon + \u00bd tsp nutmeg + \u00bc tsp ginger + \u00bc tsp cloves)<\/li>\n\n\n\n<li>\u00bc tsp salt<\/li>\n<\/ul>\n\n\n<p><strong>Instructions<\/strong><\/p>\n\n\n<p><strong>To make the crust:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Preheat the oven to 350\u00b0F (175\u00b0C).<\/li>\n\n\n\n<li>In a medium bowl, combine the oat flour and salt.<\/li>\n\n\n\n<li>Then stir in the melted coconut oil and maple syrup until a crumbly dough forms.<\/li>\n\n\n\n<li>Next, you&#8217;re going to bind the dough. Gradually add cold water, one tablespoon at a time, until the dough holds together when pressed.<\/li>\n\n\n\n<li>Transfer the dough to a 9-inch pie pan. Press evenly across the bottom and up the sides, smoothing the surface with your fingers or a spoon.<\/li>\n\n\n\n<li>In your preheated oven, bake the crust for 8\u201310 minutes until lightly golden. Let it cool slightly before adding your pumpkin pie filling.<\/li>\n<\/ol>\n\n\n<p><strong>To make the filling:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>In a large bowl, whisk together pumpkin pur\u00e9e, eggs, egg white, almond milk, maple syrup, Greek yogurt, and vanilla.<\/li>\n\n\n\n<li>Add the pumpkin pie spice and salt until smooth.<\/li>\n\n\n\n<li>Bake for 45\u201350 minutes at 350\u00b0F (175\u00b0C), or until the center is just set but still slightly jiggly.<\/li>\n\n\n\n<li>Let cool completely before slicing (the filling will firm up as it cools).<\/li>\n\n\n\n<li>Optional: Top with a dollop of light whipped cream or coconut whipped cream<\/li>\n<\/ol>\n\n\n<p><strong>Other Optional Healthy Upgrades:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Use <strong>coconut milk or cashew cream<\/strong> instead of condensed milk.<\/li>\n\n\n\n<li>Bonus: add a scoop of <strong>collagen or <\/strong><a href=\"https:\/\/www.humnutrition.com\/product\/66\/core-strength\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>protein powder<\/strong><\/a><strong> <\/strong>for a protein boost.<\/li>\n<\/ul>\n\n\n<p>Before you satisfy that sweet tooth, here&#8217;s a little trick to keep your gut happy and your cravings in check:<\/p>\n\n\n<p><strong>Pro tip:<\/strong> You can also support your gut&#8217;s natural rhythm beyond the kitchen. HUMs <a href=\"https:\/\/www.humnutrition.com\/product\/128\/flatter-me-fiber-glp1-booster-pineapple-passion-fruit\" target=\"_self\" rel=\"\">Flatter Me Fiber GLP-1 Booster<\/a> uses natural ingredients to keep you satisfied longer and supports healthy <a href=\"https:\/\/www.humnutrition.com\/blog\/how-digestion-works\/\">digestion<\/a> using <a href=\"https:\/\/www.humnutrition.com\/blog\/prebiotic-fiber\/\" target=\"_self\" rel=\"\">prebiotic fibers<\/a> that promote good bacteria. This way, you can still enjoy hearty meals without feeling sluggish afterward.<\/p>\n\n\n\n<div  class=\"products-block -mx-4 md:mx-0 my-10\">\n\t\t\t\t<a href=\"https:\/\/www.humnutrition.com\/product\/122\/flatter-me-fiber-glp%e2%80%911-booster\" class=\"text-xs text-dark hover:!text-dark flex items-center border border-light rounded p-4 group !no-underline mb-4 relative pb-16 sm:pb-4\">\n\t\t\t\t<div class=\"shrink-0 mr-4\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/cdn.humnutrition.com\/assets\/9d172430-2d27-11f1-b5c9-8da08a8c9ee5.png\" width=\"100\" height=\"100\" class=\"object-cover transition-opacity group-hover:opacity-80 !mb-0\" alt=\"Flatter Me Fiber GLP\u20111 Booster\">\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"grow pr-4\">\n\t\t\t\t\t<div class=\"mb-2 flex flex-col sm:flex-row sm:items-center divide-x-0 sm:divide-x divide-light text-sm\">\n\t\t\t\t\t\t<div class=\"pt-1 pr-2 flex\">\n\t\t\t\t\t\t\t<div class=\"flex mr-1\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m8.713 3 1.54 3.61 3.46.58L11.207 10l.588 4-3.082-1.878zm4.555 7.253 3.157-3.193c.288-.269.354-.663.288-1.06-.164-.324-.467-.587-.828-.64l-4.353-.663L9.584.562A.965.965 0 0 0 8.713 0a.965.965 0 0 0-.871.562L5.89 4.697l-4.35.663c-.363.053-.665.316-.827.64-.067.397 0 .791.287 1.06l3.157 3.193-.745 4.581a1.01 1.01 0 0 0 .388.978c.3.188.697.25 1.024.072l3.889-2.14 3.888 2.14c.324.178.721.116 1.021-.072a1.01 1.01 0 0 0 .391-.978z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t4.4\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"pt-1 sm:pl-2 text-medium\">\n\t\t\t\t\t\t\t2367 Reviews\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"text-base font-semibold mb-1 group-hover:text-primary\">Flatter Me Fiber GLP\u20111 Booster<\/div>\n\t\t\t\t\t<div class=\"mb-2\">\n\t\t\t\t\t\tClinically Backed Prebiotic Fiber formulated to double GLP-1 levels, curb cravings, and promote regularity.\u2020\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"absolute bottom-4 left-4 right-4 sm:bottom-0 sm:left-0 sm:right-0 sm:relative inline-flex justify-center bg-primary group-hover:bg-primary-light text-white rounded py-3 px-12 leading-none text-center\">\n\t\t\t\t\t\t<span class=\"pr-1.5 border-r border-primary-lightest\">$30<\/span><span class=\"pl-1.5\">SHOP NOW<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"self-start\">\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\n\t\t<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-protein-packed-healthy-chili\">Protein-Packed Healthy Chili<\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img data-dominant-color=\"986f52\" data-has-transparency=\"false\" style=\"--dominant-color: #986f52;\" decoding=\"async\" width=\"640\" height=\"550\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2025\/10\/balanced-diet-for-weight-management.jpg\" alt=\"balanced diet for weight management\" class=\"wp-image-44266 not-transparent\"\/><\/figure>\n\n\n<p>This hearty chili delivers all the rich, comforting flavor of the classic version \u2014 but with a nutritious twist. Made with lean ground turkey, <a href=\"https:\/\/www.humnutrition.com\/blog\/how-to-soak-beans\/\" target=\"_self\" rel=\"\">fiber-packed beans<\/a>, and a medley of colorful veggies, it&#8217;s as satisfying as it is nourishing. The blend of spices not only warms you up from the inside out but also supports digestion, making this a gut-friendly go-to for cozy dinners.<\/p>\n\n\n<p><strong>Serves: 6<\/strong><\/p>\n\n\n<p><strong>Prep time: 15 minutes<\/strong><\/p>\n\n\n<p><strong>Cook time: 35\u201340 minutes<\/strong><\/p>\n\n\n<p><strong>Ingredients<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 tbsp <strong>olive oil<\/strong><\/li>\n\n\n\n<li>1 medium onion, diced<\/li>\n\n\n\n<li>2 cloves garlic, minced<\/li>\n\n\n\n<li>1 <strong>red bell pepper<\/strong>, diced<\/li>\n\n\n\n<li>1 <strong>green bell pepper<\/strong>, diced<\/li>\n\n\n\n<li>1 lb <strong>lean ground turkey<\/strong><\/li>\n\n\n\n<li>1 can (15 oz) <strong>black beans<\/strong>, drained and rinsed<\/li>\n\n\n\n<li>1 can (15 oz) <strong>kidney beans<\/strong>, drained and rinsed<\/li>\n\n\n\n<li>1 can (15 oz) diced tomatoes<\/li>\n\n\n\n<li>1 can (6 oz) tomato paste<\/li>\n\n\n\n<li>1 cup <strong>low-sodium vegetable or chicken broth<\/strong><\/li>\n\n\n\n<li>2 tsp chili powder<\/li>\n\n\n\n<li>1 tsp cumin<\/li>\n\n\n\n<li>\u00bd tsp smoked paprika<\/li>\n\n\n\n<li>\u00bd tsp oregano<\/li>\n\n\n\n<li>\u00bc tsp cayenne pepper (optional, for heat)<\/li>\n\n\n\n<li>Salt and pepper, to taste<\/li>\n\n\n\n<li>Optional toppings: <strong>Greek yogurt<\/strong>, chopped cilantro, avocado slices, or shredded reduced-fat cheese<\/li>\n<\/ul>\n\n\n<p><strong>Instructions<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Chop the onion, garlic, and bell peppers.<\/li>\n\n\n\n<li>Heat olive oil in a large pot over medium heat. Add onion, garlic, and bell peppers. Cook 5\u20136 minutes until softened.<\/li>\n\n\n\n<li>Add ground turkey or chicken. Cook until browned, breaking it apart with a spoon.<\/li>\n\n\n\n<li>Stir in chili powder, cumin, smoked paprika, oregano, and cayenne. Cook for one minute to toast the spices.<\/li>\n\n\n\n<li>Mix in black beans, kidney beans, diced tomatoes, tomato paste, and broth. Stir well.<\/li>\n\n\n\n<li>Bring to a boil, then reduce the heat and simmer for 20\u201325 minutes, uncovered, stirring occasionally. The chili should thicken, and flavors will meld.<\/li>\n\n\n\n<li>Adjust the seasoning as needed. Add salt and pepper.<\/li>\n\n\n\n<li>Serve into bowls and top with Greek yogurt, avocado, cilantro, or a sprinkle of cheese if desired.<\/li>\n<\/ol>\n\n\n<p><strong>Other Optional Healthy Upgrades:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mix in <strong>quinoa or lentils<\/strong> for extra plant protein.<\/li>\n\n\n\n<li>Add <strong>extra veggies<\/strong> (zucchini, carrots, mushrooms).<\/li>\n<\/ul>\n\n\n<p><strong>Bonus support:<\/strong> Pairing this meal with HUM&#8217;s <a href=\"https:\/\/www.humnutrition.com\/product\/100\/best-of-berberine\" target=\"_self\" rel=\"\">Best of Berberine<\/a> supplement can help further balance blood sugar and support a healthy metabolism, especially after higher-carb comfort meals like chili. Berberine has been shown to support healthy GLP-1 activity and promote better gut balance \u2014 making it a great pair with hearty, fiber-rich recipes.<\/p>\n\n\n\n<div  class=\"products-block -mx-4 md:mx-0 my-10\">\n\t\t\t\t<a href=\"https:\/\/www.humnutrition.com\/product\/100\/best-of-berberine\" class=\"text-xs text-dark hover:!text-dark flex items-center border border-light rounded p-4 group !no-underline mb-4 relative pb-16 sm:pb-4\">\n\t\t\t\t<div class=\"shrink-0 mr-4\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/cdn.humnutrition.com\/assets\/0c0bba20-7ede-11f0-9a8f-853a69c80a82.png\" width=\"100\" height=\"100\" class=\"object-cover transition-opacity group-hover:opacity-80 !mb-0\" alt=\"Best of Berberine\">\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"grow pr-4\">\n\t\t\t\t\t<div class=\"mb-2 flex flex-col sm:flex-row sm:items-center divide-x-0 sm:divide-x divide-light text-sm\">\n\t\t\t\t\t\t<div class=\"pt-1 pr-2 flex\">\n\t\t\t\t\t\t\t<div class=\"flex mr-1\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m8.713 3 1.54 3.61 3.46.58L11.207 10l.588 4-3.082-1.878zm4.555 7.253 3.157-3.193c.288-.269.354-.663.288-1.06-.164-.324-.467-.587-.828-.64l-4.353-.663L9.584.562A.965.965 0 0 0 8.713 0a.965.965 0 0 0-.871.562L5.89 4.697l-4.35.663c-.363.053-.665.316-.827.64-.067.397 0 .791.287 1.06l3.157 3.193-.745 4.581a1.01 1.01 0 0 0 .388.978c.3.188.697.25 1.024.072l3.889-2.14 3.888 2.14c.324.178.721.116 1.021-.072a1.01 1.01 0 0 0 .391-.978z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t4.6\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"pt-1 sm:pl-2 text-medium\">\n\t\t\t\t\t\t\t1354 Reviews\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"text-base font-semibold mb-1 group-hover:text-primary\">Best of Berberine<\/div>\n\t\t\t\t\t<div class=\"mb-2\">\n\t\t\t\t\t\tsupports healthy glucose levels &amp; weight management\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"absolute bottom-4 left-4 right-4 sm:bottom-0 sm:left-0 sm:right-0 sm:relative inline-flex justify-center bg-primary group-hover:bg-primary-light text-white rounded py-3 px-12 leading-none text-center\">\n\t\t\t\t\t\t<span class=\"pr-1.5 border-r border-primary-lightest\">$35<\/span><span class=\"pl-1.5\">SHOP NOW<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"self-start\">\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\n\t\t<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-hearty-light-clam-chowder\">Hearty + Light Clam Chowder<\/h2>\n\n\n<p>This cozy chowder is everything you&#8217;re looking for in a filling soup \u2014 creamy, hearty, and soul-soothing flavor. However, this recipe is made with gut-friendly ingredients like almond milk, Greek yogurt, and plenty of veggies to keep it light and nourishing.<\/p>\n\n\n<p><strong>Servings: 4\u20136<\/strong><\/p>\n\n\n<p><strong>Prep time: 15 minutes<\/strong><\/p>\n\n\n<p><strong>Cook time: 30 minutes<\/strong><\/p>\n\n\n<p><strong>Ingredients<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 tbsp <strong>olive oil<\/strong><\/li>\n\n\n\n<li>1 medium onion, finely chopped<\/li>\n\n\n\n<li>2 stalks celery, diced<\/li>\n\n\n\n<li>2 cloves garlic, minced<\/li>\n\n\n\n<li>2 medium Yukon Gold potatoes, diced (about 2 cups)<\/li>\n\n\n\n<li>2 cups <strong>low-sodium chicken or vegetable broth<\/strong><\/li>\n\n\n\n<li>1 cup <strong>unsweetened almond milk<\/strong> (or low-fat milk)<\/li>\n\n\n\n<li>\u00bc cup <strong>plain Greek yogurt<\/strong> (adds creaminess and protein)<\/li>\n\n\n\n<li>2 cans (6.5 oz each) chopped clams, with juice<\/li>\n\n\n\n<li>1 tbsp <strong>whole-wheat flour<\/strong> (optional, for thickening)<\/li>\n\n\n\n<li>\u00bd tsp thyme<\/li>\n\n\n\n<li>\u00bd tsp black pepper<\/li>\n\n\n\n<li>\u00bc tsp salt (adjust to taste \u2014 clams add natural saltiness)<\/li>\n\n\n\n<li>1 bay leaf<\/li>\n\n\n\n<li>Garnish (optional): chopped parsley or chives<\/li>\n<\/ul>\n\n\n<p><strong>Instructions<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Heat olive oil in a large pot over medium heat. Add chopped onion and celery; cook for 5\u20136 minutes until softened. Add garlic and cook for another 30 seconds.<\/li>\n\n\n\n<li>Stir in diced potatoes, broth, thyme, bay leaf, and pepper. Bring to a boil, then reduce to a simmer and cook for 10\u201312 minutes, until potatoes are tender.<\/li>\n\n\n\n<li>Add chopped clams <em>with their juice<\/em> and almond milk. Simmer gently for 5 minutes (make sure not to let it boil, as this can cause the milk to curdle)<\/li>\n\n\n\n<li>Thicken and add creaminess:\n<ul class=\"wp-block-list\">\n<li>Option 1 (for a lighter chowder): Stir in Greek yogurt off the heat until smooth.<\/li>\n\n\n\n<li>Option 2 (for a thicker chowder): Whisk flour with 2 tbsp broth, add it in during the simmer, and cook for 2\u20133 minutes to thicken.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Remove the bay leaf, taste, and adjust the seasoning as needed.<\/li>\n\n\n\n<li>Serve.<\/li>\n<\/ol>\n\n\n<p><strong>Other Optional Healthy Upgrades:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Use <strong>pureed beans, cauliflower, or soaked cashews<\/strong> for thickness.<\/li>\n\n\n\n<li>Make your own <strong>bone broth or veggie stock<\/strong> to control sodium.<\/li>\n\n\n\n<li>Add <strong><a href=\"https:\/\/www.humnutrition.com\/blog\/benefits-and-types-of-leafy-greens\/\">leafy greens<\/a> or lentils<\/strong> to increase nutrients and fiber.<\/li>\n<\/ul>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-healthy-spiced-apple-crisp-a-guilt-free-take-on-a-nostalgic-classic\">Healthy Spiced Apple Crisp: A Guilt-Free Take on a Nostalgic Classic<\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img data-dominant-color=\"685f59\" data-has-transparency=\"false\" style=\"--dominant-color: #685f59;\" decoding=\"async\" width=\"640\" height=\"427\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2025\/10\/balanced-diet-for-weight-management-hot-chocolate.jpg\" alt=\"balanced diet for weight management\" class=\"wp-image-44268 not-transparent\"\/><\/figure>\n\n\n<p>This apple crisp delivers all the cozy, nostalgic flavor of the classic dessert \u2014 but with a gut-loving twist. Rolled oats and whole-grain flour boost fiber to support digestion, while natural sweeteners like maple syrup and honey help feed the good gut bacteria (thanks to their prebiotic oligosaccharides).<\/p>\n\n\n<p><strong>Servings: 6<\/strong><\/p>\n\n\n<p><strong>Prep time: 10 minutes<\/strong><\/p>\n\n\n<p><strong>Cook time: 35\u201340 minutes<\/strong><\/p>\n\n\n<p><strong>Ingredients<\/strong><\/p>\n\n\n<p><strong>To make the filling:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>5\u20136 medium apples, peeled, cored, and sliced<\/li>\n\n\n\n<li>2 tbsp <strong>maple syrup<\/strong> or <strong>honey<\/strong><\/li>\n\n\n\n<li>1 tsp ground cinnamon<\/li>\n\n\n\n<li>\u00bc tsp ground nutmeg<\/li>\n\n\n\n<li>1 tsp lemon juice (optional, to prevent browning)<\/li>\n<\/ul>\n\n\n<p><strong>To make the topping:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00be cup <strong>rolled oats<\/strong><\/li>\n\n\n\n<li>\u00bc cup <strong>whole-wheat flour<\/strong> (or almond flour for gluten-free)<\/li>\n\n\n\n<li>2\u20133 tbsp <strong>coconut oil<\/strong>, melted<\/li>\n\n\n\n<li>2 tbsp <strong>maple syrup<\/strong> or <strong>honey<\/strong><\/li>\n\n\n\n<li>\u00bd tsp cinnamon<\/li>\n\n\n\n<li>Optional: \u00bc cup <strong>chopped nuts<\/strong> (walnuts or pecans) for extra crunch<\/li>\n<\/ul>\n\n\n<p><strong>Instructions<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Preheat the oven to 350\u00b0F (175\u00b0C). Grease an 8\u00d78-inch baking dish lightly with coconut oil.<\/li>\n\n\n\n<li>Prepare the filling: In a large bowl, toss sliced apples with maple syrup, cinnamon, nutmeg, and lemon juice. Spread evenly in the baking dish.<\/li>\n\n\n\n<li>Make the topping: In a separate bowl, mix oats, flour, melted coconut oil, maple syrup, cinnamon, and nuts (if using) until crumbly.<\/li>\n\n\n\n<li>Sprinkle the topping evenly over the apples. Bake for 35\u201340 minutes until the apples are tender and the topping is golden brown.<\/li>\n\n\n\n<li>Let cool slightly before serving.<\/li>\n<\/ol>\n\n\n<p>Optional: top with a spoonful of Greek yogurt or light whipped cream for extra creaminess.<\/p>\n\n\n<p><strong>Other Optional Healthy Upgrades:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Use <strong>rolled oats, almond flour, and coconut oil<\/strong> for the topping.<\/li>\n\n\n\n<li>Add <strong>chia seeds or flax meal<\/strong> for fiber and <a href=\"https:\/\/www.humnutrition.com\/blog\/healthy-fats-list\/\">healthy fats<\/a>.<\/li>\n<\/ul>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-better-for-you-hot-chocolate-that-still-feels-decadent\">Better-For-You Hot Chocolate (That Still Feels Decadent)<\/h2>\n\n\n<p>This rich, velvety hot chocolate is cozy enough to indulge in, yet made with nourishing ingredients like almond milk and natural sweeteners. Unsweetened cocoa powder is a surprisingly good source of fiber and polyphenols, which help promote beneficial gut bacteria while reducing the growth of harmful ones. It&#8217;s the perfect gut-friendly treat to sip on during chilly fall nights.<\/p>\n\n\n<p><strong>Servings: 1<\/strong><\/p>\n\n\n<p><strong>Prep time: 2 minutes<\/strong><\/p>\n\n\n<p><strong>Cook time: 5 minutes<\/strong><\/p>\n\n\n<p><strong>Ingredients<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 cup <strong>unsweetened almond or oat milk<\/strong>\u00a0<\/li>\n\n\n\n<li>1 tbsp <strong>unsweetened raw cocoa powder<\/strong><\/li>\n\n\n\n<li>1 tbsp <strong>maple syrup, honey, or agave <\/strong>(adjust to taste)<\/li>\n\n\n\n<li>\u00bc tsp vanilla extract<\/li>\n\n\n\n<li>Pinch of salt<\/li>\n<\/ul>\n\n\n<p><strong>Instructions<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>In a small saucepan over medium heat, warm the almond milk until hot but not boiling.<\/li>\n\n\n\n<li>In a small bowl, whisk together cocoa powder, maple syrup, and a pinch of salt to form a smooth paste.<\/li>\n\n\n\n<li>Once the milk reaches a desired temperature, whisk the cocoa paste into the hot milk until thoroughly combined. Remove from the heat, add vanilla extract, and stir.<\/li>\n\n\n\n<li>Pour into a mug and enjoy immediately. Top with whipped coconut cream, a sprinkle of cinnamon, or a few dark chocolate shavings.<\/li>\n<\/ol>\n\n\n<p><strong>Other Optional Healthy Upgrades:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Add <strong>a dash of cinnamon, maca, or reishi powder<\/strong> for functional benefits.<\/li>\n<\/ul>\n\n\n<p>Top with <strong>coconut whipped cream<\/strong> for a lighter finish.<\/p>\n\n\n<p><\/p>\n\n\n\n<div  class=\"cta-block -mx-4 md:mx-0 my-10 p-px md:rounded bg-white text-black relative  bg-no-repeat bg-cover aspect-[83\/48]\" style=\"background-image:url(https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2024\/12\/BlogBackground_Quiz.jpg);\" >\n\n\t<div class=\"p-4 sm:p-6 w-[70%] md:w-2\/3\">\n\t\t\t\t\t<div class=\"text-2xl md:text-3xl font-display font-bold uppercase\">Build Your Supplement Routine<\/div>\n\t\t\n\t\t\t\t<a class=\"btn btn-large btn-primary mt-4 md:mt-8 !no-underline\" href=\"https:\/\/www.humnutrition.com\/get_started\" target=\"_blank\">Take The HUM Quiz<\/a>\n\t\t<\/div>\n\n\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>There&#8217;s something magical about fall: the crisp air, cozy sweaters, and, of course, the irresistible comfort foods. From creamy casseroles to hearty soups and sweet desserts, we can&#8217;t help but indulge in the rich, seasonal flavors. But while these dishes bring warmth and nostalgia, they can sometimes leave our digestion feeling sluggish, making our waistlines [&hellip;]<\/p>\n","protected":false},"author":97,"featured_media":44267,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[819,820],"tags":[252,863,200,329],"coauthors":[22884],"class_list":["post-44262","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food","category-recipes","tag-clean-eating","tag-healthy-habits","tag-healthy-recipes","tag-recipes"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.2 (Yoast SEO v24.2) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Hack Your Fall Comfort Foods for Better Gut Health | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"We&#039;ve taken some of your fall 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