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Written by Ripe London on April 19, 2024

The Best Fruit For Gut Health

Welcome to Ripe London's guide on the best fruit for gut health. We'll delve into the fruits that promote a healthy gut and explain the significance of gut health. This plays a pivotal role in overall wellbeing, including your digestion and immunity - even your mental health! By eating to protect the balance of healthy gut bacteria, individuals can alleviate issues like bloating, indigestion, and inflammation. Stay tuned as we explore the fruits that support gut health and learn how incorporating them into your diet can lead to a happier and healthier digestive system!

The Best Fruits For Gut Health

There are a few essential nutrients and ingredients we need in order to have a good gut microbiome, so eating foods that can encourage beneficial bacteria growth and healthy digestion is essential for gut health (as well as overall health, but we'll get to that!). If you want to know the best foods for gut health, we've got you covered.

Oranges and Grapefruits

Oranges and grapefruits are excellent choices for gut health due to their low fructose content, which helps prevent gas and bloating. Additionally, the massive amounts of vitamin C and citrus flavonoids found in these fruits play a major role in controlling gut bacteria composition and activity. They contribute to maintaining a healthy intestinal barrier - and they reduce gastrointestinal inflammation.

If you're struggling with gas, irritable bowel syndrome, or you need foods that can act as a digestive aid, incorporating citrus fruits like oranges and grapefruits into your diet can promote a balanced gut microbiome and support digestive wellness.

Plantains and Bananas

Bananas are rich in prebiotics, such as inulin, which serve as fuel for beneficial gut bacteria, promoting their growth and positive activity. This prebiotic content aids in maintaining a healthy balance of gut flora and supporting optimal digestive function. Additionally, plantains contain starch and fibre, which contribute to gut health by promoting regular bowel movements and aiding in digestion.

The fibre content in fruits like bananas and plantains is essential for supporting overall digestive health and may help reduce the risk of gastrointestinal disorders and digestive issues such as irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and diverticular disease. Ripe London recommends eating prebiotic food like bananas and plantains, as incorporating them into your diet can contribute to a healthier gut microbiome and improved digestive wellness.


Pomegranates are chock full of polyphenols, which serve as prebiotics to nourish beneficial bacteria in the gut. This helps build a healthy microbiome without causing gas, which some vegetable-based prebiotics do - like onion or garlic (plus, pomegranates don't smell as much!). These polyphenols also support the improvement of gut health by helping to promote and heal the mucus layer that lines the intestinal walls and digestive tract.

Additionally, pomegranates are rich in essential nutrients, vitamins, and antioxidants, further contributing to overall health and well-being. Including pomegranates in your diet can help improve gut health by supporting beneficial bacteria and fortifying the gut's protective barrier.


Avocado is a powerhouse fruit for improving gut health, thanks to its high fibre content and essential nutrients like potassium, which boost digestive function. With low fructose levels, it's less likely to cause gas, meaning you'll be more comfortable after eating them. Avocados have also been linked to promoting the diversity of gut bacteria, contributing to a healthy intestinal microbiome.

Basically, nutrition science suggests that including avocados in your diet can foster the growth of good bacteria in the gut, ultimately supporting overall gut health and function. Avocado on wholemeal toast, for example, is an excellent way to promote a healthy gut - and all the health benefits that come with it!


A true stand out as the best fruit for gut health, for a host of reasons.

Raspberries have insane fibre content, making them a great aid in digestion. Packed with vitamin C, these berries not only support the immune system but also contribute to a balanced gut microbiome. Plus, with so many polyphenol antioxidants found in raspberries, you get protection against oxidative stress and inflammation of the gut. Regular consumption of raspberries might even lower the risk of developing type 2 diabetes, thanks to their beneficial effects on blood sugar levels!

Raspberries also have a high water content, hydrating and helping prevent constipation - for smooth and regular bowel movements. Incorporating raspberries into your diet is a delicious and nutritious way to support your gut health and overall wellbeing.

Women holding her hands to her stomach in a heart shape - promoting gut health

Improve your gut health with a fruit delivery from Ripe

How can I improve my gut microbiome?

To boost your gut microbiome, prioritise a diet rich in fruits and vegetables, which are abundant in fibre, vitamins, and antioxidants essential for gut health.

But there's other foods that help promote a healthy gut! Whole grains (brown rice and bread, for example) are a rich source of fibre, which gut bacteria break down into short chain fatty acids - in turn lining the cells of the colon and helping maintain good gut health. Fermented foods (yoghurt and cheese, pickles, kimchi, sourdough) are also great for gut health, creating probiotic bacteria.

All of these foods nourish beneficial microbes, promoting a diverse and balanced microbiome. A healthy gut microbiome is linked to numerous health benefits, including improved digestion, strengthened immune function, and reduced inflammation. By focusing on a diet abundant in fruits and vegetables, you can cultivate a thriving ecosystem of good bacteria in your gut, contributing to overall wellness and vitality.

What Are The Symptoms Of Bad Gut Flora?

Gut flora is essential for good gut health and overall wellbeing. It helps our digestive system get the most out of the foods we eat, as well as boosting the immune system and giving our brains the energy to create serotonin and make us feel good. When we don't eat certain foods and don't get certain nutrients, our gut flora suffers along with the rest of us.

If you think you might have bad gut health, if you think you're lacking healthy gut bacteria, here's a list of things to watch out for:

  • Feeling tired or sluggish
  • Depression and anxiety
  • Sleep issues
  • Skin rashes
  • Sugar cravings
  • Fluctuations in weight (either weight loss or gain)
  • Digestive issues (IBS, IBD, constipation, heartburn)
  • Autoimmune issues (type 1 diabetes, rheumatic diseases like arthritis, thyroid hormone problems)

Here's To A Healthy Digestive System!

In conclusion, incorporating fruits like citrus, bananas, pomegranates, avocados, and berries into your diet can significantly benefit your gut health. These fruits are rich in fibre, prebiotics, and essential nutrients that support a diverse and thriving gut microbiome. Maintaining good gut flora is vital for digestion, immune function, and overall health.

To prioritise your gut health, consider incorporating fresh and locally sourced fruits into your daily routine. With Ripe London's convenient delivery service bringing quality fruit to workplaces across London, it's easier than ever to nourish your gut and support your wellbeing.

Enhancing workplace health has never been so tasty, with Ripe London's office fruit deliveries! Boost your team's gut health and productivity with nutrient-rich fruits like citrus, bananas, pomegranates, avocados, and berries. Experience the convenience of having quality, local fruit delivered straight to your office door.

Fuel your team's success with Ripe London's delicious and locally sourced fruit. Why wait? Start your journey to better gut health today with Ripe London's office fruit boxes!

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