7 Fruits That Can Boost Digestive Health

It is important to boost digestive health by including fibre-rich fruits that can assist digestion, bring down inflammation, and lead to a healthy gut microbiome. Digestion issues like bloating, constipation, and diarrhea can impact your overall health. Fruits can offer essential vitamins, minerals, antioxidants, and vitamins that can reduce blood pressure, bring down heart diseases, stroke, diabetes, and cancer.

They are low in calorie, high in fibre, and rich in water that can enhance weight management, digestion, and skin health. Below are 7 foods that can enhance digestive health:

1. Papaya: It offers essential enzymes such as papain that can break down proteins and enhance gut health. Papaya has high fibre and water content that can prevent constipation and promote regularity. The nutrient-dense fruit contains vitamin A, vitamin C, and vitamin E. The fruit can reduce inflammation, improve immunity, and enhance heart health, and skin health.

2. Citrus Fruits: It is imperative to include citrus fruits such as oranges, lemons, and grapefruits. They can offer vitamin C and soluble fibre that can support digestion and enhance overall immune function. These fruits can offer flavonoids that can lead to healthy gut microbiome.  

3. Pineapple: The presence of bromelain in pineapple can reduce inflammation in the gut and promote protein digestion. Bromelain can also improve symptoms of Irritable Bowel Syndrome (IBS) and reduce bloating and discomfort after heavy meals. It is best to consume pineapple in fresh form for maximum enzyme activity.  

4. Zucchini: It can offer both soluble and insoluble fibre. It is a good source of iron, calcium, zinc, and various other B vitamins. It has adequate Vitamin A that can support eye health. Consumption of raw or cooked Zucchini gives you similar nutritional value but it gives less vitamin A and more vitamin C. Vitamin C can get decreased by cooking as it is heat sensitive and highly unstable. According to report published in Cleveland Clinic, the skin of the vegetable has high amount of vitamin C and B6 so it should be cooking without peeling.

5. Avocados: The fruit contains monosaturated fats and soluble fibre that can reduce inflammation and promote satiety.  Avocados can deliver healthy fats to brain as the fruit contains good amount of omega-3 fatty acids, folate, and vitamin K. It boosts brain performance, increases memory, and reduces Alzheimer’s risk. The anti-inflammatory nature of the fruit also brings down risk of depression and stress by balancing the neurotransmitter. It is a superfood for healthy skin and hair as it is an excellent source of vitamin E and C.

6. Bananas: It is rich in soluble fibre that can prevent constipation. Consumption of slightly green bananas can be highly beneficial for gut and brain health.  Regular consumption of bananas will lead to healthy eating habits as they are vital source of sustainable nutrition.

7. Apples: They are loaded with pectin, a soluble fibre that functions as a prebiotic and encourages growth of good bacteria. The fibre-rich fruit is highly nutritious as it contains antioxidants such as quercetin that can improve heart health, support weight management, and improve healthy digestion. Regular intake can reduce risk of chronic diseases like type 2 diabetes, and some specific cancer. Recently, Dr. Saurabh Sethi, AIIMS-trained gastroenterologist and liver specialist, also educated at Harvard and Stanford, took to his Instagram account to share the potential health benefits of consuming different types of fruits.

Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.