Which fruits are harmful and beneficial for the intestines: advice from a Harvard doctor.

In Dr. Saurabh Sethi’s “blacklist,” overripe bananas top the list. They contain too much sugar and provide little nourishment for beneficial bacteria. According to Sethi, these bananas can be likened to a “candy bar in a peel.”
On the other hand, slightly green bananas are more beneficial: they have higher levels of resistant starch, which acts as a prebiotic, reports Daily Mail.

The Most Gut-Friendly Fruits

At the top of the rankings are and . They are rich in antioxidants and polyphenols, which reduce inflammation and support heart and gut health.
help with constipation due to their high soluble fiber content. are known as an accessible source of vitamins and dietary fiber. And slightly under-ripe bananas are a true feast for the microbiome.

Fiber as a Shield for Digestion

Fiber is key to a healthy gut. It promotes regular bowel movements, lowers the risk of , heart disease, and even colorectal cancer. The more diverse the sources of fiber in your diet, the better the balance of your gut microbiota.

Fruits and Health Under Control

Even the healthiest fruits can have side effects in excess. For instance, are high in vitamin C, but in large quantities, they can increase the risk of skin photosensitivity. So the main rule is moderation and variety in your daily diet.

Top 5 Fruits for a Healthy Gut According to Dr. Sethi

1. Blueberries – antioxidants, support for gut flora, reduce inflammation.
2. Pomegranates – polyphenols (ellagitannins), protect heart and gut health.
3. Kiwis – high in soluble fiber, help with constipation.
4. Apples – fiber and vitamins, support digestion.
5. Slightly green bananas – resistant starch, prebiotic for the microbiome.

Photo: Openverse