Fruit and yogurt are the perfect fiber-rich combo to have as part of your breakfast, as a filling snack, or as a pick-me-up any time of day. We asked registered dietitians, nutritionists, personal trainers, and other health experts to learn more about three tried-and-true fruits that, when added to Greek yogurt, smoothies, or other breakfast dishes, can give you Gut health in the gut works wonders and promotes smoother digestion. Plus, they can aid in your weight loss journey and promote healthy aging.
Read on for tips, advice, and insights from Lisa Richards, registered dietitian and creator of the Candida Diet, Amy Lippert, functional nutritionist and owner of Natural Healing Foods Nutrition, and Jesse Feder, RDN, CPT, registered dietitian and certified personal trainer, at URL For my Crohn's and colitis team and RD Amy Richter, MS, RDN and Dana Ellis Hennessy, Senior Clinical Nutritionist, Ph.D., Master of Public Health, Research and Development Engineer at UCLA Medical Center.
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6 Fruits That Promote a Healthier Gut and Faster Weight Loss
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1. Blackberry
Eating a fiber-rich snack or meal is “ideal for a number of reasons” when it comes to gut health, Lippert explains, noting that fiber “supports a healthy digestive system,” helps with “detoxification,” and that soluble fiber” Feeding the microbiome,” helps “regulate blood sugar” and also keeps us “full for longer.” She calls blackberries an excellent fruit choice to add to your daily yogurt routine for a “fibre-rich” meal. Lippert recommends serving blackberries with “a cup of unsweetened full-fat Greek yogurt” for the best benefits for your gut and digestion, noting that the fruit is also a great source of vitamins C and K for your overall health.
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2. Blueberries
Berries of almost any variety, but “especially blueberries,” Richards says, contain “fiber and phytonutrients,” which act as antioxidants in the body. “Antioxidants reduce free radical damage from toxins that contribute to inflammation and chronic disease as well as the extrinsic effects associated with aging,” adds Richards. She notes that blueberries are “highest in antioxidants,” which can help prevent several diseases, and that a cup of blueberries contains 4 grams of gut-healthy fiber. “Their specific antioxidants are flavonoids, plant compounds that provide protection to these berries and provide similar protection to us at the cellular level when eaten,” she continued.
These versatile berries are nutrient-dense and low in calories,” emphasizes Richards, “making them ideal as a topping for smoothies, desserts, yogurt or ice cream, or eaten on their own. Blueberries have also been linked to lower blood pressure, blood sugar, and overall risk of chronic disease, she said. “This may be due to their ability to prevent and reverse oxidative stress,” Richards noted, adding that stress and damage at the cellular level It produces “low-level chronic inflammation that leads to many chronic diseases. “
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3. Raspberry:
Raspberries are one of the highest fiber fruits,” explains Richter. She says 1 cup of raspberries contains 8 grams of fiber. A great choice for a healthy addition to satisfy your sweet tooth without worrying about gaining weight. She stresses that fruits like raspberries are “the best choice for a high-fiber meal that won't push you past weight loss.” Calorie restriction.” Hunnes agrees, saying that adding berries to “non-dairy unsweetened (or lightly sweetened) yogurt, such as soy yogurt” could be a fun way to showcase this high-fiber snack.
Yogurt, especially Greek yogurt, has long been associated with healthier digestion and gut health. Feder says he “always recommends” his clients eat berries “every day” for more fiber and healthy weight loss. Berries, in particular, such as raspberries, “contain high levels of antioxidants that help reduce inflammation throughout the body,” he says. They also contain high amounts of vitamins and minerals that can help fight inflammation and keep your body healthy, according to Fader. famous!
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4. Dragon fruit
It could be a fun new addition to your mornings, says Richards, who describes it as an underrated choice and an excellent fruit for a healthier gut and faster weight loss. “Dragon fruit doesn’t get a lot of attention because of its taste, versatility and health benefits,” she said, adding, “Its appearance, while beautiful, can be intimidating to most fruit novices. “
She also notes that dragon fruit is great for gut health because the fiber it contains acts as a prebiotic. “Prebiotics feed good gut bacteria that regulate digestion as well as many important processes in the body, including inflammation and immune response,” she notes. Richards also notes that “when gut health is in balance, the body is better able to fight disease and viruses.” Including dragon fruit in your fruit intake is a great way to help keep your gut healthy.
“Dragon fruit is also unique in that it provides a rich plant-based source of iron,” she continued, because a serving of dragon fruit is 6 ounces, which means consumers are getting 1 gram of iron.
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5. Cherries
Cherries are “rich in fiber,” Barker says, noting that they can “keep you full longer” (preventing weight gain) while satisfying your sweet tooth. “The beauty of cherries is that they're also a great natural source of melatonin,” says Buck, which means they not only help your digestive system, but also promote better sleep.
This “low-fat, all-natural” fruit has the potential to be a “delicious snack,” as Backe adds, or an addition to your favorite breakfast dish, and they also contain 2 grams of fiber to promote bowel regularity , which is 7 to 8% of the recommended amount for adults.
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6. Apple
Another great fruit to add fiber to your morning, apples are also packed with important nutrients and offer a host of health benefits through their antioxidants and other nutrients. “The fiber in apples helps remove circulating cholesterol and fat from the blood and keeps you feeling full for longer, preventing overeating,” says Richards.
She mentions that the fruit also helps with weight loss and maintaining a healthy weight as you age, since most forms are “usually low in calories, high in fiber, and rich in antioxidants.” Apples contain about 3 to 4 grams of fiber and can be a great part of your breakfast anytime.
