The One Fruit a Gastroenterologist Is Begging People To Eat More Of
Pardon the pun, but we are a country bloated with gut problems. Between 9% and 20% of U.S. adults experience chronic constipation, which means regularly experiencing constipation for at least three months. Between 25 to 45 million people in the U.S. have irritable bowel syndrome, which is characterized by abdominal pain or discomfort and chronic or recurrent diarrhea, constipation or both. If you are experiencing any digestive issues, it's always best to see your primary care doctor or a gastroenterologist who can help you get to the bottom of why it's happening and put an end to your symptoms. But everyone can benefit from eating in a way that supports their gut health, even if they have no digestive symptoms whatsoever. Gut health is connected to brain health, immunity and heart health; it's impossible to understate the importance of a healthy gut. One way to do that: up your fruit intake.Here, gut health experts explain exactly why fruit is so beneficial for gut health and reveal the one fruit they wish people ate more of.🩺SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week💊
To support your gut, a gastroenterologist with Manhattan Gastroenterology, recommends eating a wide variety of fruits and vegetables. This, he says, will increase the diversity of the good bacteria in the gut, which is needed for it to fully thrive. Dr. Jiying Ling, PhD, RN, FAAN, a professor at Michigan State University College of Nursing who specializes in food and lifestyle health interventions, agrees. 'To support a healthy gut, it is important to eat a colorful mix of fruits every day,' she says. 'Each color often represents different nutrients and fibers that help keep the gut bacteria balanced and thriving. For example, berries are rich in antioxidants, while bananas provide prebiotic fibers that specifically feed good bacteria."Related:
Like Dr. Yoon, Dr. Ling says that different fruits contain unique types of fiber and natural plant compounds that nourish various good bacteria. 'There's no single 'superfruit' for gut health—our gut thrives on variety,' Dr. Ling emphasizes. While different fruits bring their own unique nutrient profiles to the table, there is something both experts say they have in common: fiber and antioxidants. Fiber ups the growth of good bacteria in the gut, prevents constipation and supports healthy bowel movements. Antioxidants support gut health by supporting good bacteria growth, reducing oxidative stress and preventing or lowering inflammation. If you want to incorporate more fruit into your diet to support your gut, Dr. Ling recommends eating them whole or incorporating them into a smoothie versus consuming them in juice form. While fruit juices still have the antioxidants found in fruit, they don't have the fiber that's so crucial for gut health.Related:
It bears repeating that the best way to support your gut is to eat a variety of nutrient-rich foods (including fruit). That said, Dr. Yoon explains there is one fruit that's good for gut health that many people don't often eat: kiwi.
'Kiwi can help relieve constipation and improve bowel regularity because it has both soluble fiber and insoluble fiber,' he explains. Soluble fiber dissolves in water, creating a gel-like substance that slows digestion. This helps regulate blood sugar levels and cholesterol. Insoluble fiber adds bulk to stool and helps food pass through the digestive system. They work together and both are important for healthy bowel movements. In addition to having both soluble fiber and insoluble fiber, Dr. Yoon says that kiwi contains a natural enzyme called actinidin, which can improve protein breakdown and help with digestion. Besides kiwi, actinidin is also found in papaya, pineapple, banana, mango and figs.Related:
If you're not used to eating a lot of fiber, Dr. Yoon says that incorporating more fruit into your diet could initially cause some bloating. To avoid this, try increasing your fiber intake slowly. Dr. Yoon says that drinking plenty of water can also help prevent this. Over time, Dr. Yoon says you can expect your bowel habits to improve. Your gut will also be supporting your body in other ways beyond better digestion; you may not notice it, but rest assured that it's happening behind the scenes.
Especially if you regularly experience constipation, incorporating kiwi into your diet can help support your digestive system. It's certainly tastier (and more gentle) than taking a laxative!
Up Next:Dr. Eric Yoon, MD, gastroenterologist with Manhattan Gastroenterology
Dr. Jiying Ling, PhD, RN, FAAN, professor at Michigan State University College of Nursing
The One Fruit a Gastroenterologist Is Begging People To Eat More Of first appeared on Parade on Jul 14, 2025
This story was originally reported by Parade on Jul 14, 2025, where it first appeared.
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