You know there are many benefits that a healthy diet can provide. Did you know that eating a diet rich in fruits and vegetables can improve your gut health? The gastroenterology team at UAB Medical West is here to share some of the best foods you can eat for your gut. We recommend all adults consume five portions of fruit or vegetables per day for optimal gut health, among other suggestions.
The 10 Best Fruits & Vegetables for Your Gut Health
While conditions like Irritable Bowel Syndrome (IBS) can make your gut health a priority, everyone can benefit from a gut-friendly diet. Incorporating more fruits and vegetables into your diet can lower your risk of developing colon cancer and other digestive disorders. These foods, in particular, are especially beneficial to your gut.
1. Berries
Blueberries, raspberries, blackberries, and strawberries are not just a sweet snack. They are also beneficial to your gut health. Along with containing dietary fiber, they are rich in prebiotics that promote the growth of good bacteria in your gut. In Alabama, berries are typically in season during the summer months, so now is a great time to enjoy them.
2. Cruciferous Vegetables
Cruciferous vegetables, like broccoli, cauliflower, and Brussels sprouts, can significantly benefit your digestive health. These vegetables contain compounds that have been shown to lower your risk of certain types of cancer, including colon cancer. While they are typically in season in the fall, they can and should be consumed year-round for maximum benefits.
3. Leafy Greens
You know that eating your greens is good for you, but they are especially beneficial for your gut health. Leafy greens, like spinach and kale, contain fiber and antioxidants, making them ideal for those with digestive health concerns. They are recommended for those following a low FODMAP diet. Best of all, they can be grown for most of the year in Alabama, making them readily available.
4. Root Vegetables
Your gut microbiome requires proper nutrition to foster the growth of its good bacteria. Root vegetables, like carrots, beets, and sweet potatoes, contain nutrients that are essential for supporting your gut’s probiotic bacteria. They’re particularly beneficial to bifidobacterium and lactobacillus bacteria, which prevent the growth of pathogens in the gut.
5. Ginger
A common home remedy for stomachaches and nausea is to consume ginger. Whether in the form of tea or a supplement, ginger can benefit your digestive system in a variety of ways. It promotes efficient digestion, which is what makes it effective in relieving stomach discomfort. It can be used to flavor food and beverages, making it easy to incorporate into your diet.
6. Pomegranates
Pomegranates provide physical benefits to your digestive system by protecting and healing the lining of your gut. They are also recommended to those who struggle with digestive issues as they contain prebiotics that support healthy gut bacteria growth. Both the seeds and the juice of this fruit provide these benefits, giving you options for incorporating this superfood into your diet.
7. Apples
You know you need to consume enough fiber, but certain types can make more of a difference in your digestive health than others. Apples contain pectin, a kind of fiber that is especially beneficial to your gut health. Pectin stimulates the growth of good bacteria while inhibiting that of harmful bacteria in the gut.
8. Artichokes
Known for their anti-inflammatory properties, artichokes are a great digestive aid due to their high levels of fiber, prebiotics, and probiotics. They can be added to a variety of savory dishes, making them a great addition to any gut health diet.
9. Fennel
While considered an herb, fennel is not just flavorful but nutritious as well. Its high fiber and prebiotic content provide your gut with a variety of health benefits. It can even be used as a remedy for gas and indigestion if chewed after meals. However, it is most commonly used to season dishes.
10. Bananas
Fruits, like bananas, that are low in fructose, are easier to digest. Along with dietary fiber, they contain inulin, which is a substance that stimulates the growth of good bacteria in the gut. This makes them a great choice for a gut-healthy snack.
Keep Your Gut Healthy with UAB Medical West
By eating a healthy diet, you can easily improve your digestive health. However, if you suffer from certain digestive health concerns, the support of an experienced gastroenterologist, like those at UAB Medical West, can be beneficial.
We can provide you with the resources and support you need to manage your condition and overall gut health. To learn how we can help you keep your gut healthy, contact us to schedule an appointment at one of our health centers today.
Start Your Gut Health Journey at UAB Medical West
Digestive health issues can present some uncomfortable symptoms. You don’t need to suffer much longer. UAB Medical West has a full gastrointestinal (GI) lab where you can get the treatment and support needed to maintain your gut health. Contact us to schedule an appointment for GI care at one of our health centers today.