Key Points
- Fresh fruit can support a healthier gut.
- Eating two servings of fruit each day can help.
- 50% of Australian adults and 32% of Australian kids don’t eat enough fruit.
We’ve all heard of the legendary gut health powers of foods like fermented vegetables and natural yoghurt. But did you know that fruit might also positively affect your gastrointestinal system?
Eating fruit is a great way to support a healthier body. And it’s easier to do when you know which options offer the most benefits. This article will explore which fruits are good for gut health, how to eat them and the other advantages this naturally sweet snack brings.
Fruit and sugar: what’s the deal?
Those on a journey toward a healthier gastrointestinal system may have heard that sugar is one the worst foods for gut health. But what about the natural sugars found in fruit? And what about the other nutrients you get when you eat fruit?
Accredited Practising Dietitian Kate Agnew helps us understand more about the sugar in fruit.
“Fruit contains natural sugars, but it also contains fibre, polyphenols, antioxidants and nutrients,” she says. “These all contribute to a healthy gut microbiome. That’s why consuming fruit as a whole is important and not just fruit juices, as many have had the fibre removed.”
Sorbitol is a naturally occurring sugar alcohol found in many fruits, and it’s one of the ways you can support good gut health. The benefits of sorbitol consumption are that it aids bowel movements and increases water in the gut lumen. It can’t be digested or absorbed in the small intestine and holds water, so it’s great for your gut. This is contrary to the relationship between regular consumption of alcohol and gut health, which is less favourable.
Fruits containing prebiotics, which are good for gut health, include bananas, berries and papaya
Why some fruits are better for gut health than others
When inspecting fruits for their gut-health-giving abilities, prebiotics are essential. “All fruits contain fibre, which is good for gut health,” says Kate. “However, some fruits also contain prebiotics.”
But what is a prebiotic? And how does it help our gastrointestinal system? Prebiotics are nutrients that feed the gut microbiota that reside within us. As they degrade, they produce short-chain fatty acids in our blood circulation, impacting our gastrointestinal tract and other organs. Fructooligosaccharides are essential prebiotic groups and, thankfully, are found in many of our favourite fruits.
Prebiotic-rich fruits
Consider munching on these to increase your prebiotic intake and support a healthier gut:
- Bananas
Are bananas good for gut health? When they’re green, maybe even more so. A study of green banana flour found it to be beneficial to gut-microbiota recovery after a course of antibiotics. Monash University also notes unripe bananas on its low FODMAP food list.
- Berries
Blueberries, blackberries, raspberries and strawberries are all loaded with nutrients and taste delicious. Better still, they contain plant polyphenols. These offer many benefits, including supporting the gut barrier and interactions with gut microbiota.
- Pineapple, kiwi, papaya
Pineapple, kiwifruit and papaya all contain proteolytic enzymes. These enzymes play a crucial role in our bodies, aiding digestion and breaking down proteins so we can enjoy their benefits.
Fruit and gut health aside… are there other benefits?
Eating fruit as part of a balanced diet is a smart move for more than just your gut. Consider the other benefits you might enjoy when incorporating the recommended two servings of fruit per day into your diet.
- May lower risk of chronic disease
One study showed an association between fruit consumption and microbiota diversity in the gut. This was believed to be linked with a lower risk of type 2 diabetes. (Consult your healthcare professional for more information on diabetes.)
- Weight management
A diet high in whole fresh fruit is linked with maintaining a healthy weight, according to a study.
- More filling
Fruit is high in fibre and low in energy. You’ll feel fuller for longer after snacking on most fruits, as well as enjoying the added health benefits.
Green bananas and green banana flour have been found to be beneficial for gut health
What’s the best way to eat fruit?
As far as fruit is concerned, fresh and whole is usually best. However, there are caveats. Kate suggests frozen fruits for smoothies or tinned and canned fruits with no added sugar or syrup if you’re looking for affordability and convenience.
However, she advises caution when it comes to dried or cooked fruit. “The best way is to consume fresh fruit because the water content is also a source of hydration. When fruit is cooked or stored, some water-soluble vitamins like vitamin C will begin to degrade,” she says.
Ripeness might also make an impact when choosing fruits for gut health. Some fruits, like bananas, may offer other health benefits in their unripe state. Likewise, unripe papayas were found to be more beneficial for gut health than their ripe counterparts.
Generally, Kate recommends eating the rainbow for the best results. “Instead of focusing on ripeness, it’s more important to focus on having a variety of fruits for fibre and a variety of nutrients,” she says.
Organic vs. non-organic: let’s peel back the layers
The debate about the benefits of organic versus non-organic foods is longstanding. But does it matter when determining what fruit is best for gut health? The results are mixed.
One systematic review found that organically grown foods held no apparent health benefits over their non-organic counterparts. So if you’re eating fruit for gut health, it might make no difference.
However, another study found that organic fruits contained more antioxidants than non-organic ones. The study also noted that non-organic fruit contained higher concentrations of the toxic metal cadmium, likely due to pesticides.
To alleviate some of this, Kate recommends washing fruit and vegetables before consuming them to reduce pesticide residues.
She also urges Australians to think more about eating enough fruit and worry less about choosing organic options. “Organic foods are often more expensive and not within reach for everyone,” says Kate. “The change that would benefit their gut health most is increasing their overall consumption, as 50% of adults do not eat enough fruit.”
When eating the best fruit for gut health, wash before eating to reduce pesticide residues
Fruit is delicious and good for you, so eat up!
Eating more fruits that are good for gut health is just one way to support a healthier gastrointestinal system. Speak with your healthcare professional for advice on improving gut health or if you’re experiencing any concerning symptoms.
Related:
Kate Agnew is an Accredited Practising Dietitian who is passionate about innovation and problem-solving in health & nutrition. Her goal is to ultimately create a healthier environment for all Australians.
Reviewed by the healthylife health experts January 2023.
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