In Dr. Saurabh Sethi’s “blacklist,” overripe bananas top the list. They contain too much sugar and provide little nourishment for beneficial bacteria. According to Sethi, these bananas can be likened to a “candy bar in a peel.” On the other hand, slightly green bananas are more beneficial — they have more resistant starch, which acts as a prebiotic, the Daily Mail reports.
The Most Gut-Friendly Fruits
At the top of the rankings are blueberries and pomegranates. They are rich in antioxidants and polyphenols, which reduce inflammation and support heart and gut health.
Kiwis help with constipation due to their high soluble fiber content. Apples are known as an accessible source of vitamins and dietary fiber. And slightly green bananas are a true feast for the microbiome.
Fiber as a Shield for Digestion
Fiber is key to a healthy gut. It promotes regular bowel movements and lowers the risk of heart disease and colorectal cancer. The more diverse the sources of fiber in your diet, the better the balance of your gut microbiota.
Fruits and Health Under Control
Even the healthiest fruits can have side effects in excess. For instance, some citrus fruits are high in vitamin C; in large quantities, they can increase the risk of skin photosensitivity. So the main rule is moderation and variety in your daily diet.
Top 5 Fruits for a Healthy Gut According to Dr. Sethi
- Blueberries – antioxidants, support for gut flora, reduce inflammation.
- Pomegranates – polyphenols (ellagitannins), protect heart and gut health.
- Kiwis – high in soluble fiber, help with constipation.
- Apples – fiber and vitamins, support digestion.
- Slightly green bananas – resistant starch, prebiotic for the microbiome.
Photo: Openverse
