11 Vegetables to Boost Your Gut Health (Sans Bloat)

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

Every time you dig into a salad or veggie-packed soup, you also feed your gut microbiome with fiber, polyphenols, and antioxidants. The greater the variety of vegetables and other plant foods you consume, the more diverse your gut microbiome tends to become—and the more resilient and adaptable it will be to future disturbances.¹

Let’s peel back the layers of what makes vegetables so good for your gut, and explore which types seem to be the most beneficial. Along the way, we’ll cover how to prep your veggies to be the most nutritious—and the least likely to make you gassy.

Why Is Your Gut So Into Vegetables?

1. They’re full of fiber.

Fiber is a “complex” carbohydrate, meaning it’s composed of long chains of sugar molecules that are difficult to break down during the earlier stages of digestion. This allows fiber to reach the large intestine (home base for most of your gut bacteria) undigested and ready to be utilized.

Vegetables tend to contain a mix of insoluble and soluble fibers. Insoluble fiber is great at bulking up your poop and helping to support regular bowel movements. Soluble fiber, on the other hand, attracts water and creates a gel-like substance as it moves through the body. Once it reaches the large intestine, your resident microbes dig in—literally. They ferment the viscous fiber gel and, as a result, create short-chain fatty acids (SCFAs) such as butyrate, acetate, and propionate.²

These byproducts play essential roles in gut and metabolic health, acting as energy sources for the colon and supporting the beneficial bacteria in the gut by suppressing the growth of pathogenic bacteria, promoting gut-barrier integrity and reducing inflammation.^3,4,5

2. They’re a source of antioxidants. 

Many of the best vegetables for gut health contain antioxidants such as vitamins A and C, carotenoids (including beta-carotene), and glutathione. Antioxidants play an important role in stabilizing any circulating harmful molecules that have gone rogue and started to damage the walls of the intestines. In doing so, they help maintain the integrity and function of the gut barrier.⁶ 

3. They’re packed with polyphenols. 

Finally, vegetables often contain polyphenols. These have antioxidant effects and they can also function as prebiotics—substrates that are selectively broken down by gut bacteria into beneficial metabolites.^7,8,9 

EXPLORE FURTHER: Prebiotics 101

The Very Best Veggies for Gut Health

These 11 vegetables are particularly high in nutrients that support a resilient gut environment. That said, the “best” vegetables for gut health are the ones you actually enjoy. So just because you’re go-to roughage didn’t make the list, that shouldn’t stop you from eating it.

1. Carrots

Though they’re well-known for their vision benefits, these root veggies are also rich in nutrients that support gut health. 

Each 100-gram serving (about one medium carrot) boasts 3.1 grams of fiber; about 10% of the daily recommended intake.^10,11 Plus, research suggests that carrot’s carotenoids—antioxidant phytonutrients that lend the veg its signature orange hue—may also help improve intestinal barrier function and positively influence the composition of the gut ecosystem.^12,13,14 

2. Sweet Potatoes

In addition to carotenoids, sweet potatoes offer a one-two punch of fiber and flavonoids that support overall gut health.¹⁵ The fiber in this vibrant orange veggie has prebiotic effects, increasing “good” bacteria such as Bifidobacterium and Lactobacillus and reducing “bad” bacteria like Enterobacillus, Clostridium perfringens, and Bacteroides.¹⁶ 

Meanwhile, one of its resident flavonoids, anthocyanin, provides a grocery list of perks. It helps induce SCFA production, maintain gut barrier integrity, and reduce inflammation.^17,18

3. Beets

Adding more beets to your life is well worth the stained fingers. The phytochemicals responsible for its red-yellow coloring, betalain, can help reduce inflammation in the gut. Not to mention, beet’s other components, like nitrate, carotenoids, and polyphenols have antioxidant and anti-inflammatory capacities, and they may increase the production of SCFAs by your resident microbes.^19,20,21 

4. Onion

Turn to onion to get your fill of prebiotics such as inulin, fructans, and fructooligosaccharides (FOS)—the latter of which may help build up beneficial gut flora and improve several conditions including diarrhea and gastrointestinal disorders.²²

5. Garlic

Along with the prebiotics inulin and FOS, garlic offers antioxidant and anti-inflammatory properties. Its allicin (the compound that gives garlic its pungent smell) is known for its antimicrobial, immune-supporting effects and ability to improve intestinal barrier function.^23,24,25 

6. Brussels Sprouts

Fiber? Antioxidants? Check and check. Brussels sprouts contain 4.8 grams of fiber per 100-gram serving (around 6-8 sprouts).²⁶ They’re also rich in polyphenol kaempferol, which has shown to be particularly effective in preventing cell damage.^27,28 The American Institute for Cancer Research even notes the little green gems can have cancer-preventing properties.²⁹

7. Broccoli

The tree-like veggie holds many gut perks within its canopy. Broccoli contains insoluble fiber to support consistent poops, and just one cup packs more than an entire day’s worth of vitamin C (a micronutrient with antioxidant effects).³⁰ Add broccoli to your plate and you’ll also nab sulforaphane, a compound shown to have anti-cancer and anti-inflammatory properties.^31,32,33

8. Red Bell Peppers

Bell peppers’ main claim to gut health fame lies in their antioxidants. Bell peppers, particularly red bell peppers, are loaded with vitamin C, beta-carotene, and other antioxidant compounds.³⁴ 

9. Asparagus

Asparagus contains fiber, vitamin A, vitamin C, and glutathione (which plays an important role in curbing oxidative stress and regulating the immune system).³⁵ The plant’s fibrous, woody stems and roots are also being studied as potential prebiotics.³⁶ 

10. Kale

The tough leafy green contains fiber, anti-inflammatory antioxidants like vitamin A and vitamin C, and prebiotics that help promote intestinal microbial diversity and stimulate the immune system.^37,38 One small study also found that eating kale alongside a high-carb meal was more effective at preventing blood sugar spikes than eating a high-carb meal alone.³⁹

11. Spinach

Like kale, spinach is rich in antioxidants like vitamins A and C. It also contains carotenoids like lutein, which may help reduce the risk of developing certain diseases like cancer.^40,41

What’s the Deal With FODMAPs?

If you’ve never heard of FODMAPs, allow us to break down the funky acronym: FODMAPs stand for fermented oligosaccharides, disaccharides, monosaccharides, and polyols (whew!). These short-chain carbohydrates are poorly absorbed in the small intestine and readily fermented by bacteria in the colon, producing gas.⁴² 

Many vegetables—including beets asparagus, Brussels sprouts, onion, and garlic—are high inFODMAPs. So, some people (particularly those with IBS or SIBO) may find that eating these foods triggers gas, bloating, cramping, or diarrhea.^42,43 

The catch: When you give up these foods in the name of stomach comfort, you miss out on their fiber, vitamins, minerals, and prebiotics. “Removing [FODMAPs] is like ‘starving’ your gut microbes, which can have a negative effect on gut microbial abundance and diversity,” Dr. Emeran Mayer, gastroenterologist and member of Seed’s Scientific Board, previously told Seed.⁴³

All that’s to say, you should chat with your healthcare provider if you’re considering a low-FODMAP diet. They’ll be able to guide you through the best course of action and help you support your microbiome along the way.

How To Eat 30+ Plants a Week

Vegetables offer an array of gut-friendly nutrients, so the more variety of them you eat, the better.

A 2018 citizen science project, aptly called the American Gut Project, found that consuming 30 or more different types of plants per week was linked to greater gut microbiome diversity. The participants who noshed on 30+ types of plants also had fewer antibiotic-resistance genes in their microbiomes than the people who ate fewer than 10 of them.⁴⁴

Here are some veggie-forward ways to reach that 30-plant threshold week after week:

1. Turn veggie peels into chips: Rather than throwing out your veggie peels, toss them in some olive oil and spices and bake until crispy. The peels of vegetables like potatoes, carrots, zucchini, cucumber, and eggplant are rich in fiber, vitamin C, and other essential nutrients that support microbial diversity and regularity. The peels of potatoes, in particular, often contain higher levels of several B vitamins than the flesh.^45,46 
2. Craft a crudité platter: Swap your charcuterie board with a platter of carrots, broccoli, cauliflower, celery, bell peppers, green beans, and radishes, paired with your favorite dips and spreads. These veggies often boast stool-bulking insoluble fiber, which promotes regularity. Add some onions, roasted garlic, and asparagus to up the ante with prebiotic fibers.⁴⁷
3. Whip veggies into soup before they go bad: When carrots, peppers, tomatoes, and potatoes are looking worse for wear, simmer them into a soup. In doing so, you’ll avoid food waste and help out your gut. Cooking veggies may break down some of their fiber and make them easier to digest, which can be beneficial for folks who tend to experience digestive discomfort from fiber-rich foods.⁴⁸ Cooking tomatoes and carrots with olive oil, in particular, also increases their levels of antioxidants like lycopene and beta-carotene.⁴⁹
4. Switch up your salad base: Why limit your salad greens to spinach and kale? Heartier veggies like Brussels sprouts or chopped broccoli also make for a wonderful base.
5. Enjoy a mixture of raw and cooked veggies: A balance of both raw and cooked vegetables may provide the widest range of benefits for the gut microbiome. Raw vegetables offer prebiotics and fiber, while cooked vegetables deliver easily accessible nutrients and are gentler on the stomach, especially for people with sensitive digestive systems. Variety is the spice of life, so there’s no need to choose one over the other—even in the same meal!

Clearing the Air on Veggie Farts

No matter how much you love vegetables, they may not love you back. For some folks, certain types of veg can be challenging to digest and may lead to gas and bloating. 

Fiber and prebiotics (think: inulin and fructooligosaccharides) are contributing factors, as they can’t be fully digested in the small intestine. When they reach the large intestine, they’re fermented and processed by gut bacteria, generating hydrogen, methane, and carbon dioxide gasses in the process. And all that gas needs somewhere to go! 

You also may toot more after eating veggies like broccoli and Brussels sprouts, which are not only high in fiber but also contain a complex sugar called raffinose that is fermented by gut bacteria and can lead to gas.^50,51

Everyone reacts to these foods differently. Some people have microbiomes that are richer in bacteria that can efficiently break down fiber and complex carbs, producing less gas. If your microbiome composition isn’t as efficient, these tips may help minimize that “I-need-to-fart-ASAP” feeling.^52,53

• Slowly mix fiber into your diet. Gradually increasing your intake of fiber-rich foods can give your microbiome the time it needs to adjust to the roughage.⁵³ This game plan may also support the slow-and-steady growth of microbial species that are more efficient at breaking down fiber, helping to reduce gas production and bloating gradually over time. 
• Cook your veggies. Cooking vegetables could break down some of their fiber, so your microbiome has to do less gas-producing work to digest them later.⁴⁸ (Think of it like soaking a baking sheet in hot water and dish soap before you give it a good scrub later that day.) If you are prone to gas, try eating mostly cooked vegetables and gradually adding raw ones to help your gut microbiome adapt over time.
• Choose low-FODMAP veggies. If you’re particularly sensitive to FODMAPS, consider prioritizing veggies that contain lower levels, including carrots, zucchini, and bell peppers. But again: Make sure to chat with a healthcare provider before you cut FODMAPs from your diet entirely. 

The Key Insight

Some of the best vegetables for gut health are rich in compounds like fiber, antioxidants, and polyphenols that support bowel movement regularity, microbiome diversity, and more. So stock your fridge with a handful of your favorites, as well as fruits and fermented foods to round out your plate—and your microbiome.