5 Fruits You Should Be Eating for Better Gut Health, According to a Gastroenterologist

Reviewed by dietitian Emily Lachtrupp, MS, RD

Highlights

• Apples, berries and pears are rich in fiber and prebiotics that support digestion.

• Avocados offer 9-10g of fiber per fruit, making them a gut-friendly snack option.

• Kiwi helps digestion, relieves constipation and can be as effective as fiber supplements.

If you’re looking to add more fiber to your diet, it can be difficult to know where to start. Gastroenterologist Wendi LeBrett, MDshared with Healthy Nutrition What foods do you recommend to your patients?

“There are a wide variety of foods that contain fiber,” says LeBrett. “I think fruit is probably one of the easiest ways to incorporate fiber. Most people like to eat fruit, so [start by] Adding one or two servings of fruit a day.”

Which fruit exactly? Here are five items recommended by your doctor to help you get started: he incorporates some of these into his routine.

Apple

apples It’s LeBrett’s personal favorite, and it’s easy to see why. They typically contain four grams of fiber per fruit, and their water content helps with overall digestion and hydration. And pairing the slices with an easy protein like peanut butter or cheese makes the perfect filling snack.

Additionally, due to their prebiotics, apples may help feed healthy gut bacteria, which benefits the gut microbiome. Enjoy fruit in gut-healthy salads for a high-fiber lunch like our five-star produce Cabbage, Quinoa and Apple Salad.

Avocado

Yes, avocado They are fruits and are excellent for gut health. One avocado contains 9 to 10 grams of fiber, so even spreading half of it on toast in the morning offers a high-fiber meal that’ll get things moving. Complete with a egg For a hearty, high-protein breakfast.

LeBrett also recommends guacamole as an easy snack option that provides a fiber boost. It is very easy to build our home with us copycat Chipotle guacamole recipe it’s what readers call “super delicious.”

fruits

LeBrett isn’t the only gastroenterologist to recommend berries. Will Bulsiewicz, MD, also shared that fruits such as: raspberry And blueberry Adding it to your meals will help support your health.

The fiber content of small fruits is just one of their benefits. They are also loaded with antioxidants like polyphenols, which can help reduce inflammation in the body. Enjoy as is, or easily add berries to your smoothies, yogurt bowls, or cheese board for a simple fibrous add-in.

Kiwi

“There’s actually a really fun study that shows that eating kiwi is just as effective as fiber supplements like Metamucil,” the doctor said, citing a study published in 2023. American Journal of Gastroenterology. The study shows that eating two kiwis a day may provide this benefit by relieving constipation and abdominal pain in some individuals.

Kiwi It’s also a great source of vitamin C and potassium, which can help support healthy blood pressure. In addition to their fiber content, they are also rich in the enzyme actinidine, which helps digestion. Throwing kiwi into a savory dish (such as fish tacos) or a sweet morsel (a breakfast banana split), you will enjoy the benefits.

Pear

Pears are perhaps the most underrated fruit. full of them six grams of fiberultra moisturizing, rich potassium and has a low glycemic index for those managing their blood sugar. No wonder they’re gastroenterologist approved!

One of LeBrett’s favorite fruits, pears are incredibly versatile. salads, soups and casual breakfasts (like ours) Baked Oatmeal with Pears) are delicious and healthy ways to incorporate fruit into your weekly rotation.

Our Expert Opinion

While these fruits are the ones LeBrett immediately recommends for their fiber content and nutrient density, the gastroenterologist says adding “whatever fruit you like” to your eating regimen will still make a difference.

“To make a sustainable change, anything you add to your diet should be something you enjoy eating,” notes LeBrett. Unless you have any allergies or intolerances, there really is no “wrong” choice when it comes to fruits and vegetables. Try one of these high-fiber breakfasts with a variety of fruits for a healthy start to your morning:

Read the original article Healthy Nutrition