8 Anti-Inflammatory Fruits for Gut Health

Harvard has listed cherries as one of the best anti-inflammatory fruits, rich in polyphenols and fiber. Berries contain anthocyanin, which may increase probiotic bacteria. Apples provide pectin, fermented into butyrate, an anti-inflammatory nutrient. Citrus fruits offer flavanones and vitamin C, which can manipulate gut microbiota. Pomegranates are a source of polyphenols that become urolithin, reducing inflammation. Grapes contain resveratrol, an anti-inflammatory compound. Kiwis improve bowel movement frequency and are rich in vitamin C and fiber. Prunes are high in fiber and vitamin K, supporting gut and bone health. Nutritionists Ashley Oswald and Laura Parada advise eating a variety of colors and pairing fruit with protein to prevent blood sugar spikes. Those with gut imbalances should consult a dietitian.