Best Fruits & Vegetables for Your Gut Health
A part of your body that health and wellness experts recommend paying attention to and keeping as healthy as possible is your digestive system.
The digestive system, also known as the digestive tract or gut, is just as important as the immune system or the cardiovascular system. Maintaining a healthy digestive system is crucial because it enables your body to break down food, absorb nutrients, and eliminate waste.
Nutritionists and gastroenterologists say one effective way of boosting your gut health is by eating a variety of fruits and vegetables. These foods are great for the body because they offer a variety of health benefits. For example, many fruits and vegetables contain:
1. Antioxidants
Antioxidants are compounds that protect cells from damage caused by free radicals, which can harm cells and contribute to the development of chronic diseases. When it comes to the gut, antioxidants and their metabolites help protect the cells lining the intestines from free radicals. This allows the gut barrier to stay strong and work well.
2. Phytochemicals
Phytochemicals are naturally occurring chemical compounds that give fruits and vegetables their vibrant colors and flavors. Phytochemicals act as a defense system by protecting fruits and vegetables against viruses, bacteria, fungi, and parasites. There are over a thousand phytochemicals. For instance, anthocyanins, which give blueberries, blackberries, and cherries their deep, rich colors, enhance the growth of protective types of gut bacteria, such as bifidobacterium and lactobacillus bacteria, which prevent pathogens from growing in the gut.
3. Fiber
Fiber is a type of carbohydrate that promotes regularity due to the unique way it’s digested (or not digested) as it moves through the body. There are two types of fiber: Soluble fiber, which dissolves in water, and insoluble fiber, which does not dissolve in water.
Insoluble fiber helps bulk up stool and speed it through the intestines, leading to regular bowel movements.
Soluble fiber forms a gel-like substance in the digestive tract, which slows down digestion and increases stool bulk to prevent constipation. It also lowers cholesterol by binding to cholesterol in the gut and removing it from the body. As a result, soluble fiber can help regulate blood sugar and prevent constipation.
Fruits and Vegetables That Promote Gut Health
Those who regularly eat fruits and vegetables have their favorites, whether it’s apples or artichokes. Dr. Will Bulsiewicz, a board-certified gastroenterologist in clinical practice in Charleston, SC, said in his social media post that raspberries are his favorite fruit.
“I’m like Bubba in Forrest Gump… Raspberry toast, raspberry salad, raspberry spritzer, raspberry smoothie, raspberry raspberries! (The last one is my favorite),” Dr. Bulsiewicz said.
One reason why Dr. Bulsiewicz said he loves raspberries is that they are high in fiber, with one cup containing about 7 grams of fiber, which is like “half of what the average American is getting per day,” he said.
Raspberries are also low in FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), carbohydrates that contribute to the symptoms of irritable bowel syndrome.
“In other words, if you have digestive issues and are rebuilding your gut, you should be enjoying raspberries,” Dr. Bulsiewicz said.
Dr. Bulsiewicz may favor raspberries, but other types of berries, such as blueberries, blackberries, and strawberries, are also good for gut health.
Like raspberries, these berries are rich in dietary fiber. They are also high in prebiotics, which support the growth of beneficial bacteria in the gut.
Berries aren’t the only healthy food for your gut. Other foods to consider include:
1. Apples
Whether it’s a Granny Smith or a Honeycrisp, apples are a good source of fiber. One medium-sized apple contains over 20 percent of the daily value of dietary fiber, according to the U.S. Department of Agriculture (USDA). The fiber in apples comes from pectin, a soluble fiber found in fruits. An apple skin also has fiber, and peeling it off can reduce its fiber content by up to 25 percent. Besides eating apples whole, they taste good as slices with nut butter on them, and they add sweetness to salads.
2. Citrus Fruits
Oranges may be the most well-known citrus fruit, but lemons and grapefruits are just as healthy and contain vitamin C. A lemon contains 34.4 mg of vitamin C, half a grapefruit has 38.4 mg, and a small orange packs 51.1 mg, according to the USDA. Citrus fruits also contain flavonoids, which act as antioxidants and may support healthy blood pressure.
3. Pomegranates
Pomegranates are excellent for the digestive system because they help protect and heal the lining of the gut. They are also a good choice if you have stomach issues because pomegranates have prebiotics that help your gut grow good bacteria. The gut health benefits can be derived from either the seeds or the juice of pomegranates.
4. Bananas
Bananas contain low amounts of fructose, are good sources of dietary fiber, and are easy to digest. The yellow fruit also contains inulin, which promotes the growth of good bacteria in the gut. Bananas are also sweet, which makes them a good choice for a gut-healthy snack.
5. Artichokes
Artichokes are rich in nutrients, high in fiber, prebiotics, and probiotics, and have anti-inflammatory properties.
6. Leafy Greens
Leafy greens, such as spinach and kale, are rich in fiber and antioxidants, making them excellent choices for individuals with digestive health issues.
7. Cruciferous Vegetables
Cruciferous vegetables, like broccoli, cauliflower, kale, cabbage, and Brussels sprouts, are good sources of fiber, vitamins, and minerals. These types of vegetables have been shown to reduce the risk of certain types of cancer, including colon cancer.
8. Root Vegetables
Root vegetables, such as carrots, beets, and sweet potatoes, provide the necessary nutrients that support the probiotic bacteria in the gut. They’re particularly beneficial to bifidobacterium, a type of “good bacteria” that lives in the intestines, and lactobacillus bacteria, which prevent the growth of certain bacterial infections that can cause intestinal damage.
If you have not been eating fruits and vegetables regularly, health and wellness experts recommend gradually incorporating these foods into your diet. Since fruits and vegetables contain fiber, gradually adding these foods can reduce the risk of uncomfortable side effects like gas, bloating, and cramps.
If you have specific health conditions, it is recommended that you consult your doctor before consuming certain fruits and vegetables. For example, if you have diabetes, consuming excessive amounts of fruits like pears, mangoes, or cherries, which contain fructose, a naturally occurring sugar, may affect your blood glucose levels.
Additionally, citrus fruits, such as oranges and grapefruits, can aggravate acid reflux or gastroesophageal reflux disease (GERD) symptoms, while stone fruits like plums, cherries, and peaches can cause digestive discomfort in people with Irritable Bowel Syndrome.
Eating a variety of fruits and vegetables exposes your gut to different fibers, vitamins, minerals, antioxidants, and phytochemicals, while also boosting your overall health.
Source Links:
https://www.eatingwell.com/best-fruit-for-your-gut-health-11761900
https://seed.com/cultured/best-fruits-for-gut-health/
https://medicalwesthospital.org/blog/fruits-vegetables-gut-health/
