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Try these gut-healthy fall foods highlighted in this Fareway Cooking Segment

  //food-wine.news-articles.net/content/2025/10/04 .. highlighted-in-this-fareway-cooking-segment.html
  Published in Food and Wine on Saturday, October 4th 2025 at 11:56 GMT by ABC Kcrg 9
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Fall’s Gut‑Health Playbook: KCRG’s Fareway Cooking Segment Highlights Autumnal Power Foods

As the leaves turn golden and the air takes on that familiar crisp bite, KCRG’s local news station turned to the pantry of a long‑time farmer‑to‑table advocate—Fareway—for a fall‑focused culinary deep dive. The segment, aired on October 4 2025, was a whirlwind tour of the season’s most gut‑friendly foods, complete with easy‑to‑follow recipes, nutrition science, and a nod to the local Iowa farmers who keep the produce pipeline humming. Below is a concise yet comprehensive recap of what the segment covered, the science behind each recommendation, and where you can find further resources if you want to get cooking right away.

1. The Big Picture: Why Gut Health Matters in Fall

The host opened with a brief primer on the gut microbiome, stressing that a diverse, fiber‑rich diet can buffer the body against the season’s chilly illnesses. “Our gut bacteria thrive on prebiotics, and the more varied the foods you feed them, the better,” the segment’s nutritionist explained. The segment cited the latest USDA research indicating that an increase in fermented foods and high‑fiber vegetables can lower inflammatory markers—something that’s especially useful when flu season rolls in.

2. Fall’s Fiber‑Packed Stars

The segment highlighted six core categories of foods, each tied to a specific gut‑health benefit.

Each recipe was shown in a short “cook‑along” clip, with the host noting how the preparation method (e.g., roasting, slow‑cooking, or fermenting) amplifies the gut‑friendly qualities.

3. Local Sourcing: Fairway’s Farmer Spotlight

A major thread running through the segment was the emphasis on sourcing locally. Fareway’s marketing director opened a door into their own farm‑to‑store program, pointing out that “the freshest produce not only tastes better but also contains higher levels of bioactive compounds.” The host interviewed a small‑holding farmer from Waverly, Iowa, who explained that rotating crops helps keep the soil rich in microbes—mirroring the diversity we want in our own intestines.

The segment linked to a dedicated “Local Farmers Market” page on Fareway’s website, which lists seasonal farmers, contact information, and the best times to pick up produce. For those interested in learning more, the article also includes a quick‑link to the Iowa State University’s “Fall Farming Guide,” an excellent resource for home growers who want to cultivate their own gut‑health crops.

4. The Science of Fermentation

A standout part of the segment was the focus on fermented foods. The nutritionist explained that fermentation breaks down complex carbohydrates into simpler, more digestible molecules and produces beneficial short‑chain fatty acids (SCFAs) that nourish colon cells. “The more fermented foods you eat, the better your gut lining will feel,” she said. The segment provided a step‑by‑step guide for making simple fermented sauces at home, such as a quick cucumber kimchi that only takes a few minutes to prep and a week to mature.

In addition to the on‑air explanation, the host linked to a reputable “Guide to Homemade Fermentation” article on the KCRG website. The guide includes safety tips—like the importance of using non‑chlorinated water—and troubleshooting advice for when things go off‑track.

5. Practical Tips for Everyday Gut‑Friendly Cooking

• Batch Cook Legumes: Soak overnight and store in the fridge. They’re the perfect quick‑add to soups and salads.
• Pre‑wash and Pre‑cut: Having produce ready to go saves time and reduces the temptation to skip vegetables.
• Add Herbs and Spices: Turmeric, ginger, and cinnamon not only add flavor but also support anti‑inflammatory pathways.
• Experiment With Texture: Combine crunchy raw veggies with soft, cooked legumes for a balanced meal that stimulates chewing—good for digestion.

The segment wrapped up by reminding viewers that “your gut isn’t a static organ; it’s constantly changing with what you feed it.” A quick link to an “Interactive Gut Health Checklist” on the KCRG site was offered, allowing users to track their weekly consumption of the recommended food categories.

6. Beyond the Segment: Where to Watch and Learn More

If you missed the broadcast, you can catch the full episode on KCRG’s YouTube channel. The link is included in the article’s sidebar. Additionally, Fareway’s own cooking channel, linked directly from the segment’s end screen, provides a library of short, fall‑themed videos—ranging from “Easy Pumpkin Muffins” to “Fermented Apple Cider” tutorials.

For those looking to deepen their knowledge, the segment also referenced a partnership with the University of Iowa’s Center for Food Safety, which offers an online course titled “Gut‑Health Through Seasonal Eating.” A QR code displayed during the broadcast led to the course enrollment page, and the article contains a direct URL to it.

Final Takeaway

KCRG’s Fareway cooking segment didn’t just present a menu for the season; it provided a roadmap for strengthening the gut microbiome through mindful food choices. By anchoring the discussion in local produce, offering science‑backed explanations, and giving actionable recipes, the segment equips viewers with both the “what” and the “how” of gut‑healthy fall eating. Whether you’re a seasoned home cook or a culinary novice, the segment’s blend of practical tips and research‑driven advice makes a compelling case for embracing the autumn bounty as a natural ally against seasonal illnesses.