Fruits, rich in fiber, vitamins, minerals, and antioxidants, are a key component in any balanced diet. They offer multiple health benefits, including protection against certain forms of cancer, reduced blood pressure and cholesterol levels, and also help in maintaining a healthy body weight. So, with so much discussion on gut health, we couldn’t help but wonder, which fruits are the best and worst for the digestive system?
Deepalakshmi, a registered dietitian at Shree Balaji Medical Centre in Chennai, shared the best fruits for optimal gut health and which ones to avoid.
Constipation
One of the best fruits to include in your morning routine is ripe papaya. “Papaya contains a powerful digestive enzyme called papain, which helps break down proteins and supports gut motility. Its high water content and natural fiber make it gentle yet effective in stimulating bowel movements,” she said.
Having papaya on an empty stomach not only promotes regularity but also prepares your digestive system for the day ahead without causing any heaviness.
Acidity
A red banana or a small yellow elaichi banana can be soothing options. These bananas are naturally low in acid and high in pectin, a soluble fiber that helps coat the stomach lining and ease irritation. They also contain potassium, which can help balance the pH levels in the stomach.
Which fruits are worst for gut health? (Source: Freepik)
However, she pointed out that it is essential to eat them when they’re fully ripe, as unripe bananas contain resistant starch that may worsen bloating or delay digestion in some individuals. “While bananas are generally safe, those with reflux should still observe how their body responds,” she said.
Bloating
After a heavy or protein-rich meal, it’s common to feel bloated or sluggish. In such cases, Deepalakshmi shared that pineapple can be a great post-meal fruit. Pineapple contains bromelain, a natural enzyme that aids in the digestion of protein and helps reduce bloating and gas. This enzyme also exhibits mild anti-inflammatory effects, which may help alleviate gut discomfort.
Story continues below this ad
That said, pineapple is naturally acidic, so individuals who are prone to acid reflux or gastric irritation should consume it in moderation or avoid it when their symptoms are flaring up.
Bonus: Protein-rich fruit
“Among commonly consumed fruits, guava stands out as the fruit with the highest protein content, providing approximately 2.6 to 3 grams of protein per 100 grams. It is also rich in dietary fibre, vitamin C, and antioxidants, all of which support digestive health, immune function, and overall well-being,” she said.
What to avoid
When it comes to indigestion and constipation combined, many people reach for mosambi (sweet lime), thinking its hydrating and vitamin-rich profile will help. But Deepalakshmi said that is not the case.
“While mosambi is refreshing and provides some fiber, it lacks the potent digestive enzymes found in fruits like papaya or pineapple. Its acidic nature might also cause bloating in sensitive individuals, especially if consumed after a meal or in large quantities,” she explained. So, while mosambi may help with hydration and mild digestive support, it might not be the best option for someone actively experiencing indigestion.
Story continues below this ad
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.