Bite Into the 5 Best Fruits for Gut Health

Written by Megan Falk: Experienced health and wellness journalist and editor. Megan is a graduate of Syracuse University’s S.I. Newhouse School of Public Communications, where she earned a bachelor’s degree in Magazine Journalism and a minor in Food Studies. She’s also a certified personal trainer through the American Council on Exercise.
Reviewed by Jennie O’Grady: Senior SciComms Specialist at Seed Health

You know that an apple a day keeps some doctors away, but what about the gastroenterologist? 

Smoothie and parfait lovers can rejoice in knowing that all fruits have gut health benefits—and some seem to be even more effective at strengthening the intestinal barrier, prompting regular bowel movements, and improving microbiota composition and diversity than others.  

Let’s dig into the best fruits for gut health and how to prepare them to support digestion.

Why Is Fruit Good for the Gut?

Here are a few of the top reasons fruit can benefit the gut and digestion: 

1. It’s high in antioxidants.

Antioxidants are substances that protect cells from oxidative damage created by free radicals, hence why they’re often referred to as “free radical scavengers.” At high concentrations, free radicals may harm the major components of cells (including DNA).^1,2

Honing in on the gut, in particular, antioxidants and their metabolites help protect the cells that line the intestines from free radical-induced oxidative damage. In turn, they help maintain the integrity and function of the gut barrier.³

Although antioxidants can be synthetically created, they’re also found naturally in plants—particularly fruits. Fruits tend to be rich in vitamins C and E as well as polyphenols with strong antioxidant properties.¹ The latter has been shown to positively impact gut microbiota composition, acting as a food source for protective bacteria.³

2. It contains soluble and insoluble fiber.

Fruits are a solid (pun intended) source of fiber—a type of carbohydrate that helps keep you regular due to the unique way it’s digested (or rather, not digested) as it passes through the body.⁴ 

Insoluble fiber (found in apples, pears, raspberries, and lots of fruit skins), helps bulk up stool and speed its hero journey through your intestines, leading to regular, dependable bowel movements.⁵ 

On the flip side, the soluble fiber in many fruits attracts water and forms a gel-like substance as it moves through the body, eventually being fermented by hungry gut bacteria. Through the fermentation process, short-chain fatty acids (think: butyrate, acetate, and propionate) are produced. These help enhance gut-barrier function and provide colon cells with energy.⁶

Plants have unique proportions of soluble and insoluble fiber. Both types are essential to healthy poops, which is why eating a variety of different fruits is ideal. 

3. It’s rich in phytochemicals.

You can think of phytochemicals as suits of armor for a plant: They help protect against invaders like viruses, bacteria, fungi, and parasites. And when we eat plants, they kindly bestow these antioxidant-rich bioactive compounds onto us.⁷ 

There are more than a thousand phytochemicals; some with specific benefits for gut health.⁷ 

Take anthocyanins, a plant pigment (flavonoid) that gives blueberries, blackberries, and cherries their deep red, purple, and blue shades. This phytochemical has been found to enhance the growth of protective types of gut bacteria, including Bifidobacterium and Lactobacillus.^8,9 

Flavanols (flavonoids in apples and grapes) have also been shown to strengthen the “good bugs” in the gut.^10,11

The Best Fruits for Gut Health

In short, the “best” fruits for gut health are the ones you’ll actually eat. Any type of fruit—be it strawberries on your yogurt or a banana with lunch—is better for your gut microbiome (and overall well-being) than a processed sugary treat. 

But if we’re really splitting hairs, these five fruits seem to carry the most potent nutritional punch, according to research. 

1. Berries

Berries offer a unique combination of fiber, antioxidants, and phytochemicals—all of which support a healthy gut. Their fiber encourages the growth of beneficial gut bacteria, the production of short-chain fatty acids, and regular bowel movements. 

Nutrient-dense berries contain vitamin K and manganese, a mineral that’s considered an “activator” of certain antioxidants.^12,13 Berries also fit phytochemicals into their small frame, including resveratrol, which helps support a strong intestinal barrier.¹⁴ 

To get your fill, use a bag of frozen mixed berries for your morning smoothies or pop some on top of your oatmeal.

2. Apples

One mid-sized apple offers over 20% of your daily fiber value.^15,16 Specifically, apples are high in pectin—a soluble fiber that supports gut function and cholesterol management.¹⁷

Whether you bite into a Honeycrisp or Gala, Golden Delicious or Braeburn, you’ll also consume vitamin C and polyphenols that promote the growth of beneficial gut bacteria. 

Dip apple slices in nut butter or dice them up and add them to salads for a touch of sweetness. Peeling apples reduces their fiber content by up to 25%, so leave those skins on.¹⁸

3. Citrus Fruits

One of the best fruits for gut health, citrus fruits are known for their vitamin C, an essential nutrient for immune function, skin health, and—of course—gut cell-protecting antioxidants. One lemon contains 34.4 mg of vitamin C, half a grapefruit packs 38.4 mg, and a small orange packs 51.1 mg.^19,20,21 (For reference, the recommended daily intake for vitamin C is 90 mg for men and 75 mg for women.)²² 

The fruits also boast flavonoids, which have antioxidant effects and may support healthy blood pressure.²³ 

Eat them by the slice or use them as a marinade to give your protein some pep.

4. Avocados

One avocado packs roughly 13 grams of fiber, making it a high-fiber (offering at least 20% of the recommended daily value) fruit.^16,24 Avos also contain vitamins E and K (both of which are antioxidants) and potassium (which supports heart function and muscle contraction), as well as heart-healthy monounsaturated fats.²⁵ 

If you’re sick of avocado toast, get your fill by adding the fruit to smoothies, tacos, and sandwiches.

5. Pomegranates

Pomegranates fall under the citrus fruit category, but we think the deep red beauty deserves its own call-out as a gut-friendly fruit. 

Pomegranates are rich in punicalagins and anthocyanins (antioxidants) as well as digestion-supporting fiber, vitamins C and K, and folate (a B vitamin that plays a role in the creation of DNA and other genetic material).²⁶ 

You can nab these benefits by adding pomegranate seeds to a salad or using them for a spin on classic bruschetta. You’ll also find pomegranate polyphenols in DS-01® Daily Synbiotic, our daily synbiotic (probiotic and prebiotic) for adults. 

Interestingly, pomegranate polyphenols (like punicalagins and ellagitannins) exert prebiotic activity by interacting with gut bacteria to produce beneficial metabolites like Urolithins. 

Our Microbiota-Accessible Polyphenolic Precursors™️ [MAPP] introduces 400mg of pomegranate polyphenols in a daily serving of DS-01®.

How to Get More Gut Health Benefits From Fruit

• Diversify your plate: To expose your gut to a variety of beneficial fibers, vitamins, minerals, antioxidants, and phytochemicals, incorporate a diverse array of fruits into your diet. You might change up the ingredients in your breakfast smoothie every week or stock a handful of fruits in your snack cabinet rather than just one. 
• Slowly add fruits to your diet: If you’re not used to eating fruit, add it to your diet gradually. Incorporating fiber-rich foods slowly helps reduce the risk of uncomfortable side effects such as gas, bloating, and cramps.²⁷ 
• Reference the EWG “Dirty Dozen” list when shopping: You shouldn’t let fear of pesticides keep you from eating fruits (or any produce, for that matter). But if chemical count is a concern to you, consider buying organic for any fruits on the Environmental Working Group’s “Dirty Dozen” list (which tend to have higher concentrations of pesticide residue post-wash).²⁸
• Be cautious with dried fruit: Raisins, prunes, figs, dried apricots, and other dried fruits are generally concentrated in sugar and fiber, which can be difficult for some people to digest. Especially when consumed in large quantities, they can lead to bloating, gas, and digestive upset. 

When to Watch Your Fruit Intake

Everyone has different nutritional needs. And for some people, eating certain fruits can lead to digestive side effects, including bloating and gas. 

If you eat an otherwise high-fiber diet or have revved it up on the fiber front too quickly, you may find that fruit upsets your stomach. And if you have any of these health conditions, you’ll want to discuss your ideal fruit intake with a healthcare provider:  

• If you have insulin resistance or diabetes: Consuming too much fruit—especially apples, pears, mangoes, and cherries—can lead to a high intake of fructose, a type of naturally occurring sugar. This can impact blood glucose levels and potentially pose a risk for those with insulin resistance or diabetes.
• If you have acid reflux or gastroesophageal reflux disease (GERD): Acidic citrus fruits, including oranges, lemons, limes, and grapefruits, can aggravate acid reflux or GERD symptoms. The fruits can also irritate the stomach lining in sensitive individuals. 
• If you have IBS: People with IBS may want to be wary of peaches, plums, apricots, and cherries. Stone fruits contain sugar alcohols (aka polyols), such as sorbitol, that may lead to digestive discomfort.

The Key Insight

Fruit is rich in compounds that can positively impact your gut health, including antioxidants, fiber, and phytochemicals. So go ahead and eat up nature’s candy—just be sure to balance out your fruit intake with other gut-healthy ingredients like veggies and fermented foods.