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Good Gut Acorn Squash Pie

How is acorn squash beneficial for our #goodgut?

All varieties of squash are great additions to a #GoodGut way of eating! Acorn squash is a great low-calorie, low FODMAP, and nutrient-dense food! This orange veggie is high in vitamins A and C, both of which are strong antioxidants. Vitamin C has antioxidant effects of its own, but it also functions to regenerate other antioxidants within the human body, boosting their effects, as well. Vitamin A, on the other hand, has a distinct antioxidant effect within the GI tract, where it reduces intestinal inflammation and aids in immune function by supporting antibody activity. When combined, vitamin A and vitamin C can reduce oxidative stress in the body. Another function of vitamin C is its ability to enhance the body’s absorption of non-heme iron, making it a very beneficial nutrient for plant-based eaters, since plant foods only contain non-heme iron.

One cup of acorn squash contains 7 grams of fiber. It contains both soluble and insoluble fiber – both of which are beneficial for gut health. Soluble fiber, also known as fermentable fiber, is broken down by gut bacteria to support a healthy, diverse gut microbiome. Insoluble fiber, on the other hand, is not broken down, but instead adds bulk to stool and helps to prevent constipation. The combination of both soluble and insoluble fiber in acorn squash make it an all around #GoodGut food!

Ways to eat it

Mashed or pureed acorn squash - a fun way to switch it up from mashed potatoes or sweet potatoes

Freeze cooked, cubed acorn squash to add into smoothies

Recipe: Acorn Squash Pie
Acorn Squash Pie

Ingredients (Makes 4 Servings):

  • 2 acorn squashes

  • 2 Tbsp cinnamon

  • 2 apples

  • 1/4 cup date paste


  1. Preheat the oven to 400°F.

  2. Wash the acorn squashes.

  3. Cut each acorn squash in half and remove the seeds.

  4. Bake for 40 minutes.

  5. Date purée: Add 6 dates into a 1/2 cup of warm water and purée in a blender or food processor.

  6. Add the chopped apples, date purée, cinnamon, and bake for another 15-20 minutes or until golden brown.

  7. Remove from the oven and enjoy!

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Dong, P., Tao, Y., Yang, Y., & Wang, W. (2009, November 20). Expression of retinoic acid

receptors in intestinal mucosa and the effect of vitamin A on mucosal immunity.

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FoodData Central Search Results. (n.d.). Retrieved from

Lattimer, J. M., & Haub, M. D. (2010, December). Effects of dietary fiber and its components on

metabolic health. Retrieved from

Office of Dietary Supplements - Vitamin C. (n.d.). Retrieved from

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