5 Ways Spring Produce Supports Detox & Digestion

Nurtured by Nature by Eating with the Seasons:
How Spring Produce Supports Detox & Digestion

So, WHY does seasonal eating matter?

We are almost there, my friends! The official first day of SPRING is March 20th! And as spring arrives, nature naturally shifts from providing the heavier, warming foods of winter to lighter, fresh, and cleansing foods. Isn’t it wild? Just as God designed the earth to renew itself, He also designed our bodies to thrive when we align with the seasons. Eating seasonally isn’t just about freshness—it’s an intuitive way to support our digestion, detoxification, and overall energy level needs as our LIVES change with the seasons!

So in honor of spring and our bodies’ needs changing along with it, we are going to focus on how spring foods are: 

• Rich in fiber

• Overflowing with antioxidants

• Bountiful with bitter compounds 

And how all 3 of those:

• Naturally stimulate digestion

• Support liver detox

• Regulate blood sugar

 Let’s dive into how spring’s bounty can enhance your health! 

1. The Shift from Winter to Spring: How Lighter, Fresh Foods Support Digestion

During winter, our bodies crave heavier, warming foods (stews, root vegetables, meats) to insulate and preserve energy. Biologically, this makes sense. There is less sunlight, we are outside less, moving less, and our bodies are working hard to stay warm and grounded. In cave-man days, we needed to make sure we survived the winter. So storing a few extra pounds on our body with denser foods was a reserve of calories to use in case our food supply ran out.  But as temperatures rise and daylight is extended, we begin moving more, digestion speeds up, and lighter, fiber-rich foods help cleanse, refresh the system, and keep us light on our feet! 

Key Reasons Spring Foods Are Beneficial:

✅ They have higher water content → Helps flush out toxins and improve digestion
✅ They’re high in fiber → Supports gut health and regularity
✅ Bitter flavors → Stimulate bile production for better fat digestion
✅ Seasonal variety → Encourages a diverse gut microbiome, essential for overall health

2. Key Spring Foods That Naturally Aid Detox & Digestion

Spring’s seasonal produce is naturally designed to support digestion and the body’s natural detox pathways.

🌿 Bitter Greens (Dandelion, Arugula, Spinach, Swiss Chard)

• Why? Bitter compounds in these greens stimulate digestion, bile flow, and liver function. They also have a great amount of folate in them which is particularly helpful for staying focussed (hello fellow, ADHDers!), and support reproductive health (for all my ladies trying to conceive/pregnant!)

• How to use: Add these to salads, smoothies, or sauté them with olive oil and garlic.

🌱 Asparagus

• Why? Asparagus acts as a natural prebiotic, feeding our good gut bacteria. They are high in fiber and antioxidants, and act as a natural diuretic! Which means it can help increase urine production and flush out excess fluids and salts from the body. This can help reduce water retention, improve urinary tract health, and lower blood pressure (I know, our pee smells weird after we eat it, but it’s supportive! 🤣)

• How to use: Roast with olive oil, add to omelets, or steam and toss in lemon juice.

🍓 Berries (Strawberries, Blueberries, Raspberries) and Pineapple! 

• Why? High in antioxidants, fiber, and other vitamins that are supportive of gut health and stable blood sugar.

• How to use: Add to smoothies, yogurt, and/or pair with nuts for a balanced energy snack. (See point 3 about putting clothes on our carbs!)

🌿 Radishes

• Why? Naturally cleansing, radishes stimulate digestion and liver function, and support clearer skin and blood sugar regulation! 

• How to use: Slice into salads, roast with other veggies, or eat raw with hummus or guacamole!

🌻 Artichokes

• Why? Rich in prebiotics and bitter compounds that boost bile production and digestion. Bile production comes from the communication between our liver and gallbladder. Bile helps us digest dietary fat (animal fat, fat from nuts, seeds, oils, butters, fried foods, etc.)

• How to use: Steam and dip in olive oil & lemon, or blend into dips.

🍋 Citrus (Lemons, Oranges, Grapefruit)

• Why? Vitamin C-rich and alkalizing, helping the body eliminate toxins efficiently.

• How to use: Add fresh lemon to water, squeeze citrus over salads or animal proteins, or eat whole. Be careful with orange juice you buy from the store! Those juices are normally loaded with added sugars and can do more harm than good for your blood sugar. A pro-tip! Zest some of the citrus fruit peels (lemons, limes, and oranges) onto a salad or in your cooking for added liver support! The peels contain a compound called limonine that adds antioxidant properties, anti-inflammatory effects, can be anti-fungal/bacterial, and gives added liver support! So much can be done with just a little zest! 

3. How to ‘Put Clothes on Your Carbs’ with Spring Produce

I’ve talked about this concept in a previous blog post, HERE, but it never hurts to cover it again! Balancing carbohydrates with protein and fat is essential for steady blood sugar and long-lasting energy. Spring’s high-fiber produce is a great way to add slow-digesting, nutrient-dense carbs without blood sugar spikes. Think of protein and fat as “clothes” to put onto your naked “carbs.” The protein and fat help slow down the digestion and release of carbs (which turn into sugar) into your bloodstream! Which means less of a blood sugar spike, less blood sugar crashes, less moodiness, less cravings, and more longer lasting energy!

Here’s how to “put clothes on your carbs” using spring foods:

• Berries + Greek yogurt (clothes) + chia seeds (clothes) → Balanced fiber, protein, and healthy fats.

• Radishes + guacamole (clothes) → Fiber + healthy fat for steady energy.

• Asparagus + eggs (clothes) + goat cheese (clothes) → Protein and fat to balance fiber-rich veggies.

• Citrus slices + nuts (clothes) → Healthy fat slows glucose absorption.

• Artichokes + olive oil + an animal protein (clothes) → A digestion-friendly, blood sugar-stabilizing meal.

4. Herbs That Aid Digestion in the Spring

Herbs have long been used to support digestion and detox. Spring’s best digestion-friendly herbs include:

🌿 Dandelion Root & Leaves

• Why? Supports liver detoxification and bile flow, improving digestion.

• How to use: Brew as tea, add fresh leaves to salads, or saute with olive oil, salt, and garlic in a pan! 

🌱 Peppermint

• Why? Calms the digestive tract from inflammation, reduces bloating, and relieves indigestion.

• How to use: Drink as tea or add fresh leaves to water or salads.

🍵 Ginger

• Why? Stimulates digestion, reduces bloating, and helps regulate gut motility (fancy word for getting poop moving through).

• How to use: Steep in hot water, blend into smoothies, add into homemade salad dressings, add to stir-fries, or juice ginger & lemon together for a quick shot. The juice shot is best served on an empty stomach in the morning or before a meal. As Stephanie (owner of Eden) says, “It will definitely wake you up and get things moving.” It’s one of her favorite shots on the menu.

5. Easy Ways to Incorporate These Foods Daily

Who knew we could have such VARIETY!? I know it can seem like a lot, but spring eating doesn’t have to be complicated! Here are simple ways to add these digestion-boosting foods to your routine:

🍋Morning: Start the day with warm lemon water before breakfast to kickstart digestion.
🥗Lunch: Make a salad with arugula, radishes, and your favorite citrus juice, dressed in olive oil.
🍵Afternoon: Sip on peppermint or dandelion tea after lunch for digestive support.
🥘Dinner: Include roasted asparagus and artichokes with your favorite protein.
🫐Snacks: Pair berries with Greek yogurt or nuts for blood sugar balance.

🍎BONUS! Visit Eden to try the Verde Vibes Bowl! This SEASONAL smoothie bowl is full of the spring foods we mentioned: and is such a fun, BEAUTIFUL, nourishing treat to enjoy while walking around your community. 

RECAP! Refresh & Reset with Spring’s Seasonal Foods

Eating in alignment with the seasons is such an awesome, natural, and powerful way to support digestion, energy, and detox pathways!
This spring, focus on:

✅ Adding fiber-rich, seasonal produce like bitter greens, asparagus, berries, and citrus.
✅ Pairing carbs with protein and fat to maintain stable blood sugar.
(Check out some balanced snack ideas in January’s blog HERE)
✅ Incorporating digestive herbs like dandelion, peppermint, and ginger.
✅ Enjoying fresh, light meals that nourish your gut and support detox.

By embracing seasonal eating, you’re working with your body—not against it! God designed us to eat and live with the patterns of nature, so let’s go with it! 

Does it feel intimidating to start eating seasonally? 

Try just one of these tips at a time! You don’t have to include all these foods and tools at once.

PLUS! Don’t forget to come visit one of the Eden locations and ask the employees about what smoothie they have on seasonal rotation right now.

(HINT: The Spring Verde Vibes Bowl is DELICIOUS with in-season pineapple and spinach! Ask to add a scoop of vanilla protein powder and almond butter to up your protein intake and put extra “clothes” on your carbs!)

Research Citations:

​”4 Reasons to Eat Seasonally This Spring”
National Breast Cancer Foundation
This article highlights the nutritional advantages of eating seasonal fruits and vegetables, emphasizing how they can enhance your health during the spring season.
​National Breast Cancer Foundation

“​Benefits of Incorporating Seasonal Produce into Your Daily Nutrition”
Adventist Health
Discusses how seasonal produce is fresher, supports local farmers, and aligns with your body’s nutritional needs.
​adventisthealth.org

“​The Health Benefits of Eating Seasonally”
Piedmont Healthcare
Explores how consuming seasonal foods can lead to higher nutritional intake and better taste, along with environmental benefits.
​Home & Garden Information 

“The Benefits of Seasonal Eating: Fresh, Nutrient-Dense, and Budget-Friendly”
Clemson Cooperative Extension
Highlights how seasonal eating ensures nutrient-rich diets and supports local agriculture.
​Home & Garden Information

“The Ripe Stuff: Why Seasonal Eating Can Be a Healthy Delight”
American Heart Association News
Discusses the enhanced flavor and nutritional content of seasonal produce and its role in a heart-healthy diet.
​American Heart Association

“Wha​t’s In Season & Why Does It Matter?”
University of Georgia Dining Services
Explains the importance of consuming in-season produce for optimal nutrient intake and environmental sustainability.
​Eating Smart Blog UGA

“​Picked at Their Peak: The Benefits of Buying Seasonal Produce”
Mayo Clinic Diet
Outlines the health benefits of consuming fruits and vegetables during their natural growing seasons.
​MayoClinic

“​Spring Fruits and Vegetables and Their Benefits”
Mercy Health Blog
Provides insights into specific spring produce and their contributions to health and wellness.
​blog.mercy.com