This Harvard Gastroenterologist's 1-10 Gut Score For Fruits May Change Your Grocery List

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When a Harvard and Stanford-trained gastroenterologist ranks fruits from best to worst for your gut, people take notice. Dr Saurabh Sethi, known for sharing easy-to-understand nutrition advice online, recently gave a score of 1 to 10 to everyday fruits on Instagram based on how well they support digestion and gut health. And the list isn't what you'd expect.

In an era when gut issues are common due to stress, processed food, and antibiotics, understanding which fruits support digestion can help you make smarter choices. Here's a closer look at Dr. Sethi's top ten fruits and why they rank the way they do.

10. Blueberries

It's shocking to see blueberries last on the list. While they're antioxidant-rich, they can be harder to digest for some due to their skins and small seeds. You can consume them in smoothies or cooked form if you're prone to bloating.

9. Pomegranate

While pomegranates are packed with antioxidants, their high tannin content can slow digestion in some people. The seeds may also be too fibrous for sensitive guts. Still, they offer gut microbial diversity if consumed in moderation.

8. Kiwis

Kiwis are known for helping with constipation thanks to their unique enzyme, actinidin. They're rich in vitamin C and fiber but may irritate sensitive stomachs due to their acidity. One kiwi a day is often enough to support gut motility.

7. Apples

Apples are fiber-rich, especially in the skin, and contain both soluble and insoluble fiber. However, they also contain fermentable sugars (FODMAPs) that can cause bloating in sensitive individuals. Cooking apples can make them easier to digest.

6. Pears

Pears are a great source of soluble fiber, particularly pectin, which helps regulate digestion. They're gentle on the stomach and often recommended for constipation. The peel is where most of the fiber is, so eat them whole if possible.

5. Slightly Green Bananas

This might be surprising. Slightly unripe bananas contain resistant starch, which acts like fiber and feeds healthy bacteria. However, they are a little harder to digest for some, especially those with IBS. If your gut tolerates them, they can be a powerful prebiotic.

4. Melons

Melons, including watermelon and cantaloupe, are gentle on the stomach and highly hydrating. They digest quickly and are less likely to cause gas or bloating. Their high water content makes them a good option during constipation or gut discomfort.

3. Oranges

Oranges offer a great mix of vitamin C, fiber, and hydration. The natural sugars are balanced by fiber, especially if you eat the pulp. Oranges also help create an alkaline environment in the gut and support regular elimination.

2. Grapes

Grapes are gut-friendly thanks to their skin and polyphenol content. These compounds feed good gut bacteria and support digestion. Their water content also helps move things along in the intestines. Plus, they're easy to snack on without requiring extra prep.

1. Very Ripe Banana

Bananas top the list, but not just any banana. It has to be very ripe - the kind with brown spots. These are easier to digest and contain prebiotic fiber like inulin that fuels the good bacteria in your gut. They're also rich in pectin, which helps regulate bowel movements and soothe an irritated stomach.

How To Use This List To Buy Grocery

While no fruit is "bad" for you, this ranking helps understand which ones offer the most digestive support, especially during gut distress. Consider rotating these fruits based on how your own digestive system reacts. For example, if you're recovering from antibiotics or a stomach infection, sticking to ripe bananas and melons might be more soothing than a bowl of blueberries.

Your gut microbiome plays a central role in everything from mood to immunity. Feeding it right starts with fruit choices that support good bacteria and reduce irritation. Next time you're making a grocery list, think of this ranking. Your gut will thank you.

Disclaimer: The information provided in this article is for general informational and educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or a qualified healthcare provider with any questions you may have regarding a medical condition.