To be Dua Lipa, eating cherries on the beach during your Italian honeymoon getaway. Unsurprisingly, the pop star has great taste (literally), as Harvard recently listed cherries as one of the best anti-inflammatory fruits. Even if cherries aren’t your thing, there are plenty of other fruits that provide anti-inflammatory benefits and can even help your gut thanks to the presence of powerful antioxidants (like polyphenols and vitamin C) and fiber.
To help prevent blood sugar spikes—which can cause inflammation—eat your fruit with a little protein, like nuts, cheese, or hard-boiled eggs, says Ashley Oswald, RDN, LD, IFNCP, CLT, founder of Oswald Digestive Clinic in Minnesota. “We always say eat a variety of colors,” Oswald says. “What we know from the microbiome data is to eat a variety of fibrous foods.” Keep scrolling for some of the best options to add to your plate, no matter if you’re snacking on vacation or at your desk.
Berries
Blueberries, strawberries, raspberries, and blackberries are all great anti-inflammatory options. Berries are rich in an antioxidant called anthocyanin, which helps give them their color. According to a 2020 scientific review, anthocyanin may help increase the amount of probiotic bacteria in the gut, which is beneficial for maintaining a healthy microbiome.
Apples
Apples are rich in a soluble fiber called pectin, Oswald says. This fiber is consumed by the bacteria in your gut and fermented to create butyrate, “which is a really powerful anti-inflammatory nutrient.” However, Oswald cautions that although apples can provide amazing benefits, if you have a sensitive gut or are dealing with IBS and react to fermentable fibers, they could worsen your symptoms.
Citrus fruit
Citrus fruit like oranges and lemons are particularly rich in flavanones. These are antioxidant compounds that give the fruits’ juice and peels a bitter taste, according to a 2016 scientific review. They have “anti-hypertensive, lipid-lowering, and anti-inflammatory properties,” says nutritionist Laura Parada. Of course, citrus is also a well-known source of vitamin C, a powerful anti-inflammatory compound that can help with constipation, Oswald adds. A 2021 study published in the journal Antioxidants found that “supplementation of high-dose vitamin C can manipulate the gut microbiota composition, leading to shifts of bacterial populations in the gut,” which could be beneficial for treating a variety of diseases, pending further studies.
Pomegranates
According to an article published by UCLA Health, pomegranates are an excellent source of polyphenols. When digested, pomegranates become a fermented compound called urolithin, which moves throughout the body and “can lead to positive outcomes such as reducing age-related decline, halting inflammation, and preventing cardiac dysfunction,” the university notes. It adds that the fruit may also help support a healthy gut microbiome by fighting harmful bacteria.
Grapes
“Resveratrol is what people largely know grapes for,” Oswald says. It’s a compound that acts against harmful bacteria and fungi, that’s also anti-inflammatory, and has “very high antioxidant potential,” according to a 2018 scientific review.
Cherries
In addition to being packed with vitamins A, C, and E (all great antioxidants), cherries—both sweet and tart—are rich in polyphenols. According to the Cleveland Clinic, one cup of pitted sweet cherries also has about 2.5 grams of fiber, which is about 9% of the recommended daily value, and helps feed the good bacteria in your gut.
Kiwis
“Kiwis are really great for constipation and motility,” Oswald says. According to a 2022 scientific review published in the journal Advances in Nutrition, kiwis help increase bowel movement frequency, reduce straining, and improve stool consistency. They’re also rich in vitamin C, dietary fiber—one cup contains about 5 grams of fiber—folate, potassium, and antioxidants.
Prunes
Oswald also highlights prunes as being great for gut issues. One reason is that they’re rich in fiber—according to the USDA, 100 grams of dried plums (prunes) has about a quarter of the recommended daily fiber intake, at 6.3 grams. A 2022 study focused on 12 months of prune supplementation in postmenopausal women also found that the fruit can positively impact the gut microbiota. Plus they’re good for bone health thanks to plenty of vitamin K.
Is there anyone who should be cautious about fruit intake?
Of course, there’s no one-size-fits-all solution for inflammation and gut health issues. “If you have a gut imbalance, just know that sometimes fruit can make your symptoms worse,” Oswald cautions, adding that you’ll want to work with a dietitian trained in gut health for more tailored treatment.
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