My Favorite Anti-inflammatory Meals for the Fall

My Favorite Anti-inflammatory Meals for the Fall

Pumpkin lattes are about to be the new Instagram trend, and a warm bowl or mug of something is pretty much all most of us can think about.

I love autumn. I love that we lean toward comfort foods like pumpkin pie and warming coffees. But despite my love for these foods, they don’t always love me, or my endo, back.

Having said that, during autumn, we are lavished with seasonal foods that can actually nourish our hormones and lower our inflammation levels. We don’t have to scroll past these fall-inspired Instagram food pics with longing — we can join in!

Following are four meal ideas to try this season:

Pumpkin lattes

Despite the usual sugar content, pumpkin lattes actually can be incredibly anti-inflammatory when made intentionally. In fact, they include some of the most anti-inflammatory spices around.

Ginger, cinnamon, and clove are all well-known anti-inflammatories, and ginger has been shown to be just as effective as mefenamic acid for primary dysmenorrhea.

You could even add turmeric for extra anti-inflammatory support. The active compound of turmeric has shown promise for endometriosis.

To skip the sugar, make your pumpkin lattes at home so that you have control of the ingredients, and pour it into a reusable cup to take with you on the go.

For sweetness, you can rely on the natural sweetness of the pumpkin or add stevia, inulin, or monk fruit. Try out my recipe here.

Roasted vegetables

You know how much I love a good salad, but they’re not always practical or desirable in cold weather. In contrast, a tray of roasted veggies combined with leafy greens and nuts, such as pecans, can make a delicious side, or even a main dish when combined with healthy protein, such as lentils, and a fall-inspired dressing.

Focusing on roasted cruciferous vegetables is particularly beneficial for those of us with estrogen dominance, which results in symptoms such as premenstrual bloating, painful periods, heavy bleeding, and clots. Try roasting Brussel sprouts or cauliflower and combining it with root vegetables such as parsnips or carrots.

Stirring through some leafy greens will provide a dose of magnesium, which plays a pivotal role in reducing painful periods.

Squash soup

Butter squash soup is a big thing in our home, and with good reason. Root veggies like pumpkin, squash, carrots, and beetroot are particularly beneficial for those of us who suffer with anxiety or depression during our premenstrual phases. They also can boost low progesterone levels, which can often be the cause of mood issues.

Try my hormone-loving recipe to create your own anti-inflammatory soup.


Oatmeal can cause blood sugar spikes for some people due to high carbohydrate levels and the fact that it’s easy to digest. But what is fall without a warming bowl of oatmeal to start the day?

Dysregulated blood sugar can lead to hormonal imbalances, such as estrogen dominance, which can worsen our endo symptoms. Ideally, we want to increase our oatmeal intake!

Try opting for steel-cut oats instead of rolled oats, as they have more fiber, which slows down the release of glucose to the blood. Also, try adding extra fat, such as a creamy, homemade nut milk or a spoonful of coconut butter stirred through. Top it with seeds, such as pumpkin and sunflower, which are known for their hormone supportive properties, a big drizzle of almond butter for extra protein and fat, and some antioxidant-rich fruits like berries that are warmed and softened on the stove. Cinnamon also can help to balance out those blood sugar levels even further!


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