7 Simple Hacks to Make Your Pumpkin Spice Latte Healthier (Without Losing the Flavor)
If one thing epitomizes the fall season, it’s the cult-favorite Pumpkin Spice Latte. It’s the comforting drink we wait for all year because there’s nothing quite like sipping on warm, pumpkin-spiced goodness to lean into the slower autumn days. But there’s one caveat: The traditional Starbucks PSL is flavored with not-so-great-for-you ingredients like added sugar and “natural flavors” (flavoring agents that can be highly processed and contain preservatives and chemical additives). Combined with caffeine, you’re in for a blood sugar crash soon after the initial energy boost.
But that doesn’t mean you can’t savor the best parts of the season and feel your best doing it. Joy and wellness aren’t mutually exclusive—they should go hand in hand (wellness girls need their PSL fix, too!). So I picked the brains of health professionals to create the ultimate healthy PSL that actually supports your body, whether you’re DIYing at home or ordering at your local coffee shop. And if you just can’t part with your beloved PSL in its truest (sugary) form, I’ve got a few health tips for you, too. Read on for seven ways to hack your way to a nutritious, gut-friendly, hormone-friendly, all-around healthier PSL. Your fall latte will never be the same again—for the better.
Experts Consulted
At The Everygirl, we believe that wellness advice should be grounded in accurate, science-backed information to ensure our readers can make informed decisions about their health and well-being. That’s why we prioritize consulting trusted, credible experts—so every piece of content is both reliable and empowering.
LULU GE
Lulu Ge is the founder and CEO of Elix, the first modern wellness platform to combine Traditional Chinese Medicine (TCM) with clinical research to support whole-body health. After facing a debilitating health crisis post–birth control, Lulu turned to her Chinese heritage and launched Elix to democratize access to evidence-based, holistic healing.
DR. ERIN HENDRIKS
Dr. Erin Hendriks is a board-certified physician and functional medicine practitioner at Salvo Health. She’s a member of the American Academy of Family Physicians and American Board of Lifestyle Medicine and an Institute of Functional Medicine certified practitioner.
DR. LANA BUTNER, ND
Dr. Lana Butner is a board-certified naturopathic doctor (ND) and licensed acupuncturist (LAc). She earned her ND at the Southwest College of Naturopathic Medicine where she completed hundreds of hours learning about conventional and alternative medicine therapies, botanical medicine, and general and genetic-specific nutrition.
CARLY KNOWLES, MS, RDN
Carly Knowles is a master’s-educated registered dietitian, health coach, and cookbook author of The Nutritionist’s Kitchen. She has been featured in global media such as SHAPE magazine, CNN, FOX News, Yahoo, and mindbodygreen, and she’s worked in partnership with healthy food brands such as Organic Valley and NOW Foods.
Hacks to “Healthify” Your PSL Order
Reduce the caffeine
It may be the pick-me-up that most of us can’t function without first thing in the morning, but coffee can be a trigger for GI symptoms like heartburn and bloating, and it may also interfere with the balance of hormones (namely estrogen and progesterone) and the body overall. “Coffee overstimulates the nervous system and can deplete Yin (the body’s fluids and cooling energy) in Traditional Chinese Medicine (TCM), which shows up as anxiety, restlessness, insomnia, or digestive upset,” explained Lulu Ge, founder of Elix, a whole-body health wellness platform.
Additionally, caffeine can cause your body to produce excess cortisol (AKA the stress hormone), which can result in inflammation. Dr. Erin Hendriks, a board-certified physician and functional medicine practitioner at Salvo Health, recommended choosing decaffeinated coffee or using less coffee in your PSL (like ordering half-caf) if you have gut or hormonal conditions. “Reducing caffeine helps calm the mind and allows digestion to stay more harmonious,” Ge added. If you’re not quite ready to cut your caffeine in half, you can try two espresso shots and one decaf espresso shot (even a little bit makes a difference).
Go for a dark roast
The variety of roasts you see at your local coffee shop means more than just how coffee connoisseurs order their ideal cup; they vary in caffeine, acid levels, and antioxidants. While the differences are slight, dark roast coffee contains less caffeine and more antioxidants than light or medium roast coffee, so the former is better if you’re trying to cut back on caffeine intake. Plus, darker roasts tend to be lower in acidity, making them easier on your stomach and less likely to cause heartburn or indigestion. “In TCM, bitter flavors like coffee can clear excess heat, but too much can weaken digestion,” Ge said. “A darker roast keeps things balanced.”
Opt for a small size
When you want to go all in and indulge in a PSL as it comes (in all its pre-sweetened, pumpkin-flavored syrup delicious glory), drink it as is because joy is a nutrient, too. But on those days when you’re just looking to satisfy a seasonal flavor craving? Go for a small (a Starbucks “tall”) so that you’re consuming less added sugar and preservatives that come with the pumpkin spice syrup and whipped cream. “Portion matters in TCM,” Ge said. “A smaller size lets you enjoy the seasonal ritual without overwhelming the spleen and stomach with excess sugar or heaviness.”
Ask for 1-2 pumps of pumpkin syrup
In the Starbucks PSL, baristas add three pumps of pre-sweetened, pumpkin-flavored syrup in a tall latte, four in a grande, and five in a venti. Instead, specify one to two pumps of syrup to get the flavor without as much added sugar (and toxins). “The pumpkin syrup is mostly sugar, which creates what TCM calls ‘phlegm-dampness’ (think: bloating, fatigue, brain fog, and poor digestion),” Ge stated. “Reducing pumps gives you the festive flavor while keeping digestion light.” In other words, to still get that fall-in-a-cup flavor without all the unnecessary sugars, take the less is more approach.
Opt for unsweetened, plant-based milk
Condensed milk (AKA non-organic, processed cow’s milk that has had most of its water removed and sugar added) is the common base of America’s favorite seasonal beverage. “Dairy is a common trigger for gut symptoms, as the lactase enzyme declines with age, and most adults have lost at least some ability to digest dairy,” Dr. Hendriks explained. If dairy doesn’t make you feel great, ditch it. Instead, request a plant-based option like almond, cashew, or coconut (preferably with no sugar added). That way, you’ll skip the dairy and sugar, and since plant-based milks are more alkaline, your coffee will be much less acidic. “Plant-based milks are lighter and easier to process, helping your body feel less bloated and more energized after your latte,” Ge said. Whichever you choose, you can still expect the familiar flavor and frothy, creamy texture of the conventional PSL.
Not all non-dairy alternatives are created equal though. “Oat milk is higher on the glycemic index, which further disrupts your blood sugar regulation,” warned Dr. Lana Butner, a naturopathic doctor and acupuncturist. “When blood sugar is dysregulated, it has a negative effect on cortisol production and secretion, leading to further inflammation within the body.” If nut milk isn’t your thing, go for coconut milk, which contains healthy fats.
Double up on cinnamon and ginger
Cinnamon is loaded with antioxidants, including polyphenols, which offer anti-inflammatory effects to the body. The spice can also aid in balancing blood sugar levels, easing the impact of the pumpkin syrup’s added sugar. “Cinnamon and ginger are both warming herbs in TCM that counter autumn dryness,” Ge pointed out. “They boost circulation, support digestion, and naturally balance blood sugar—so adding either (or both) makes your PSL more gut-friendly while enhancing that cozy seasonal flavor.” (Bonus points: Adding a splash of Elix’s Ginger Aide can give your PSL an extra gut-supportive upgrade.)
Skip the whipped cream
The easiest and most obvious hack of all? Leave off the whipped cream that typically tops a PSL. You’ll save yourself from unwanted additives like preservatives and stabilizers, not to mention stomach issues if you have digestive disorders or lactose intolerance. “Whipped cream adds heaviness and more phlegm-dampness,” Ge said. “Skipping it helps keep your latte uplifting, but if you decide to indulge, do so with intention.” If you’re purposefully treating yourself to some whipped cream, enjoy it guilt-free. But if it’s something you could do without, it’s a simple trick to make your PSL a little less stressful on the body.
Tips to DIY a PSL at Home
Use 100 percent real pumpkin puree
The essence of the PSL that gives its distinct taste most often comes from pumpkin flavoring or syrup (code for sugar-laden syrup or powder artificially made to taste like pumpkin)—unless you make your own version at home. Reach for canned or fresh pumpkin puree as the main ingredient, which will deliver the signature pumpkin flavor and some major health perks, too. “In Traditional Chinese Medicine, pumpkin is considered a gut superfood,” Ge said. “Its naturally sweet and warm nature strengthens the spleen and stomach, the organ systems tied to digestion and nutrient absorption.” Ge also mentioned that pumpkin is rich in both soluble and insoluble fiber, which supports regularity, feeds beneficial gut bacteria, and helps regulate blood sugar. “Together, these qualities make pumpkin grounding and nourishing, especially in autumn, when the body needs extra digestive support.”
Be intentional about your coffee (or matcha?)
Coffee can be a nutritional powerhouse, but it’s also one of the most sprayed crops. Choose a high-quality brand that is organic and fair trade, as alternative beans are heavily processed and can come with a heavy dose of toxins and pesticides. Also look for beans from Brazil, Sumatra, Vietnam, or Nicaragua, as well as Robusta beans (over Arabica beans), espresso beans, or chicory blends—they’ll be less acidic. For a coffee substitute, Dr. Butner suggested matcha: One teaspoon of matcha contains 70 milligrams of caffeine compared to the roughly 140 milligrams in a cup of coffee. “Matcha is also rich in the polyphenol EGCG, which has potent health protective effects, and L-theanine, which has been shown to improve mood and cognition and reduce stress and anxiety.” (I promise, it still works in your PSL!)
Swap artificial sweeteners for natural alternatives
While Starbucks doesn’t reveal the components of their signature pumpkin-flavored syrup, Carly Knowles, MS, RDN, LD, PCD, a registered dietitian and cookbook author of The Nutritionist’s Kitchen, let us in on what’s behind the curtain: “These pumped flavorings not only add a significant amount of sugar to your diet, they often contain artificial flavoring and coloring which some have been linked to issues like kidney damage or cognitive problems.” She suggested using a natural sweetener instead, like monk fruit extract, raw honey, or maple syrup to control the level of sweetness. Even better, reduce or eliminate the sugar content entirely, depending on your taste preferences.
Don’t forget the spices
The PSL wouldn’t hit the same without the “S.” The signature blend of spices—cinnamon, nutmeg, ginger, and cloves—bring more than just flavor; they’re packed with powerful antioxidant health benefits, too. Dr. Butner broke down the upsides of each:
- Cinnamon: balances blood sugar and allows for insulin to escort glucose into the cells to use as energy (as opposed to remaining in the circulating bloodstream for too long, eventually causing damage to tissue and organs)
- Nutmeg: combats free radicals, decreasing inflammation in the body
- Ginger: regulates blood sugar levels and increases circulation
- Clove: increases circulation to the pelvic floor and reproductive organs
Homemade PSL Recipe
- 8 ounces freshly brewed coffee
- 1 cup milk of choice
- 2-3 tablespoons organic pumpkin puree
- 1-2 tablespoons maple syrup (or another sweetener of choice)
- 1 teaspoon pumpkin pie spice
- 1 teaspoon vanilla extract
Instructions: Make coffee, pour it into a glass or mug, then set it aside. Put the milk into a saucepan and heat over medium-low until warm (do not let it come to a boil). Then, transfer milk to a blender and add pumpkin puree, maple syrup, pumpkin pie spice, and vanilla extract. Blend until well combined. Top the glass of coffee with the mixture, sprinkle with a dash of pumpkin pie spice or your own mix using the aforementioned spices, and enjoy!
Katherine Chang, Wellness Staff Writer
Katherine Chang is The Everygirl’s Wellness Staff Writer with over five years of experience in the health and wellness space. She navigates the latest wellness topics and trends through expert interviews and studies, and she’s always first in line to try them firsthand.
The post 7 Simple Hacks to Make Your Pumpkin Spice Latte Healthier (Without Losing the Flavor) appeared first on The Everygirl.
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