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The Pumpkin Power Up for Halloween!

 Halloween brings out the fun in all of us, whether you are carving pumpkins, dressing up in costumes or enjoying seasonal treats! But did you know this is the perfect time to show your gut a little extra love?

Yes, pumpkins are not just for spooky lanterns, they are also one of nature’s gut-friendly stars. So, let’s dig into all the ways Halloween and those leftover pumpkin guts can be a treat for your gut health.

Fun Fact

Pumpkin is actually a type of squash. Squash is full of fibre and nutrients that support digestion and overall wellbeing. If you like pumpkin, then you’ll enjoy our Love Your Gut Butternut Squash, Ginger and Coconut Laksa recipe for a warming, gut-loving autumnal meal!

The Magic of Pumpkins for Your Gut

There is no denying the bright orange glow of a Halloween pumpkin makes a fantastic centrepiece, but what’s  inside counts even more! Here are some extra reasons to have pumpkin on your table this season:

  • Rich in fibre: Pumpkin flesh is packed with both soluble and insoluble fibre which keeps your digestive system moving healthily (1). Soluble fibre is fermented by gut bacteria, supports nutrient absorption, keeps you fuller longer and can help to lower your risk of diabetes, heart disease and certain cancers (2). Insoluble fibre absorbs water to bulk up stools for easy, regular bowel movements (3). Adults should aim for 30g of fibre daily, but only 4% of the UK population hits that mark (4) – time to pumpkin up!
  • Rich in vitamins: Pumpkins are loaded with vitamin A, plus vitamin E and vitamin C, all great for supporting gut health and immunity during the colder months (1).
  • Seed power: Pumpkin seeds are packed with plant-based protein and magnesium, which supports digestion and even sleep quality (1). They also contain healthy fats that benefit your gut lining (1). Why not roast the clean and dried seeds with some olive oil and your favourite spices (try cinnamon and nutmeg). Roast at 180°C for 10 to 15 minutes for a crunchy, gut-friendly snack.
  • Peel benefits: Often overlooked, the peel contains extra fibre and antioxidants that contribute to gut health (1). When roasted with the flesh, the peel softens and becomes easier to eat, adding extra nutrients and reducing waste.
  • Blend the pumpkin pulp: Don’t toss those stringy insides! Blend them into soups or smoothies for an extra fibre boost. Add some ginger and turmeric for anti-inflammatory perks that can support the gut (5).

Plus, by using up all of the pumpkin you can reduce food waste!

 Add an Apple Treat

Halloween can be full of tempting treats, so why not sneak in a gut-happy swap that keeps the fun going for your gut too? Research has shown that having 30 different plant sources per week helps to increase the diversity of the bugs in your gut, which has positive effects on your health (6).

Apples can be used for a fun dunking activity that the whole family can enjoy! These sweet, seasonal treats, are packed with fibre to keep digestion smooth and also provide vitamin C, which supports immunity and skin health (7). Plus, apples are rich in polyphenols, anti-inflammatory compounds that also act as a prebiotic (8).

 

Loving good company and loving your gut

Trick-or-treating isn’t just a time for candy chaos. It can be a sneaky way to stay active, especially during colder darker months, which helps support digestion (9). Spending time with family and friends can spark happiness hormones such as serotonin, which can support your mood and ease stress – helping your gut health. And here’s a spooky surprise: shaking hands, hugging, or sharing a kiss can swap microbes and give your gut a diversity boost. Now that’s a spooktacular reason to embrace your crew (11)!

With these tips, Halloween turns into a gut-glorifying gala. From pumpkin-powered fibre feasts to microbe-sharing merriment, you’re set for a season that’s as fun as it is friendly to your insides. Happy Halloween!

References

  1. Amin MZ et al., (2019), Comparative study on nutrient contents in the different parts of indigenous and hybrid varieties of pumpkin (Cucurbita maxima Linn.). Heliyon. 5. 9. e02462.
  2. Anderson JW et al., (2009), Health benefits of dietary fiber. Nutr Rev. 67. 4. 188-205.
  3. McRorie JW Jr et al., (2017), Understanding the Physics of Functional Fibers in the Gastrointestinal Tract: An Evidence-Based Approach to Resolving Enduring Misconceptions about Insoluble and Soluble Fiber. J Acad Nutr Diet. 117. 2. 251-264.
  4. Office (2025). National Diet and Nutrition Survey 2019 to 2023: report. [online] GOV.UK. Available at: https://www.gov.uk/government/statistics/national-diet-and-nutrition-survey-2019-to-2023/national-diet-and-nutrition-survey-2019-to-2023-report.
  5. Charneca S et al., (2023), Beyond Seasoning-The Role of Herbs and Spices in Rheumatic Diseases. Nutrients. 15. 12. 2812.
  6. McDonald D et al., (2018), American Gut: an Open Platform for Citizen Science Microbiome Research. mSystems. 3. 3. e00031-18.
  7. Skinner RC et al., (2018), A comprehensive analysis of the composition, health benefits, and safety of apple pomace. Nutr Rev. 76. 12. 893-909.
  8. De Filippis A et al., (2020), Gastrointestinal Disorders and Metabolic Syndrome: Dysbiosis as a Key Link and Common Bioactive Dietary Components Useful for their Treatment. Int J Mol Sci. 21. 14. 4929.
  9. Bharwani A et al., (2016), Structural & functional consequences of chronic psychosocial stress on the microbiome & host. Psychoneuroendocrinology. 63. . 217-27.
  10. Yim J et al., (2016), Therapeutic Benefits of Laughter in Mental Health: A Theoretical Review. Tohoku J Exp Med. 239. 3. 243-9.
  11. Johnson KV-A et al., (2020), Gut microbiome composition and diversity are related to human personality traits. Hum Microb J. 15.