‘An apple a day keeps a doctor away.’ So goes the familiar saying that reminds us fruits are essential to a healthy diet. Fruits are rich in vitamins and minerals needed by the body for a robust immune system. They’re also a good source of fiber digested by good bacteria in your gut. A daily serving of fruits can protect the gut lining, lessen inflammation and help in bowel movement.

A recent study published in Nature Medicine shows that eating fruits as part of a plant-based diet can reduce heart disease risks, diabetes, and obesity. In their raw form, Fruits, mixed in salads, as juice or smoothies, can help achieve ideal levels of good bacteria in your gut.

While there are many fruits from A-Z, five fruits stand out when it comes to protecting our gut. These are often staples in everyday meals that may even surprise you that you’ve been doing your gut a favor by eating these all along. However, if you eat none or few fruits at all, give these so-called superfruits some sampling to keep not only your gut but your entire body healthy.

Fruits are handy and flavorful ways to protect your gut from harmful bacteria.

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Good Bacteria In Your Gut

Long thought as merely a passage for food and waste, guts are a haven to millions of bacteria. Microflora or good bacteria in our intestines thrives when our colon’s pH is slightly acidic, as this keeps harmful bacteria at bay. My Psomagen offers a self-test kit that indicates your gut pH levels and gut health. Anything that is more or less than the ideal colon pH of 6.5-6.7 can lead to an unhealthy digestive system and a myriad of diseases.

Eating food that is rich in fiber ensures the balance of good bacteria. Their growth is essential for proper digestion, nutrient absorption, reduced inflammation, and a healthy immune system. Maintaining adequate bacteria levels are readily achieved by eating fruits that contain prebiotic fiber, or substances that allow good bacteria to flourish in your gut.

Five Fruits For Gut Protection

Apple

Apples contain pectin, a kind of soluble prebiotic fiber that helps good bacteria make short-chain fatty acids (SCFAs) essential to gut lining health. SCFAs regulate bowel movements and prevent constipation. They also affect appetite levels and help manage weight. Researches also show that apples can alter Clostridiales and Bacteriodes in the large intestine, impacting metabolism and ensuring overall health.

You can enjoy apples in various ways: as a snack, fruit salad, baked with duck, served with pork or apple strudel. If you want, you can ferment it together with cabbage to make sauerkraut. Fermented food lowers the presence of harmful gut bacteria associated with inflammation and various chronic diseases.

Bananas

Bananas are considered superfruits due to their dietary fiber, protein, potassium, manganese, and vitamin B6 content. Bananas also contain inulin and resistant starches good gut bacteria use to prevent inflammation. Bananas can come in yellow, red, green variants. They can be eaten as boiled, fried, or baked. They can come as tasty gym snacks or instant breakfast with oatmeal or peanut butter.

Blueberries

Blueberries help maintain the balance of the gut microbiome and destroy harmful bacteria. It contains polyphenols, which fight inflammation and prevents gut dysbiosis. These beautiful berries support healthy digestion that can be consumed fresh, frozen, and dried as add-ons to pies, waffles, pancakes, yogurts, and muesli.

Kiwi

Kiwi contains prebiotic fibers that enhance good bacteria, particularly Bifidobacterium, Lactobacillus, and Faecalibacterium. These good bacteria efficiently remove toxins from the colon to ensure gut health. Eating kiwi can assist in decreasing the risk for colon cancer.

Kiwis can help meet recommended servings of fruit juices set by the National Health and Medical Research Council for individuals aged nine years old and above. You can also make kiwi pops or sorbet for a cool treat during the hot summer months. Or, you can make it into kiwi bread and kiwi chutney instead.

Raspberries

Raspberries contain water and soluble fiber that prevent constipation and regulate bowel movement. Fiber ensures toxins are flushed out of the body and is crucial in maintaining a healthy digestive tract. You can add these berries into a fruit, chicken, or seafood salad, as topping to pancakes, cereal, yogurt, or even as soda water.

Getting your recommended daily servings of fruits is ideal for your overall well-being and longevity.

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Conclusion

There are many ways to enjoy fruit in season and as everyday staples. You can turn them into salads, dressing, juices and add them to any meal of the day. Fruits are handy and flavorful ways to protect your gut from harmful bacteria. Getting your recommended daily servings is ideal for your overall well-being and longevity.