Inflammation is a natural process in the body that helps fight off infection and repair damaged cells.

However, chronic inflammation in the gut can lead to a variety of health problems, including inflammatory bowel disease (IBD), irritable bowel syndrome (IBS), and leaky gut syndrome.

The good news is that some fruits can help reduce inflammation in the gut. Here are ten fruits that you should consider adding to your diet:.

1. Blueberries

Blueberries are packed with antioxidants, including a type called anthocyanins, which have been shown to have anti-inflammatory properties. One study found that eating blueberries reduced inflammation in the gut of rats with colitis, a type of IBD.

2. Pineapple

Pineapple contains an enzyme called bromelain, which has been shown to reduce inflammation in the gut. In one study, people with ulcerative colitis who took bromelain had a significant reduction in symptoms compared to those who took a placebo.

3. Papaya

Like pineapple, papaya contains enzymes that can help reduce inflammation in the gut. In addition, papaya is a good source of vitamin C, which has also been shown to have anti-inflammatory properties.

4. Strawberries

Strawberries are another fruit that are high in antioxidants, including anthocyanins. In one study, eating strawberries reduced inflammation in the gut of rats with IBD.

5. Oranges

Oranges are a good source of vitamin C, which, as mentioned earlier, has anti-inflammatory properties. In addition, oranges contain flavonoids, which have also been shown to have anti-inflammatory effects.

6. Mango

Mango contains compounds called polyphenols, which have been shown to have anti-inflammatory effects. In one study, people with IBS who ate mango had a significant reduction in symptoms compared to those who ate a placebo.

7. Cherries

Cherries are another fruit that are high in anthocyanins. In one study, eating cherries reduced inflammation in the gut of rats with colitis.

8. Kiwi

Kiwi is a good source of vitamin C and also contains polyphenols, which have anti-inflammatory properties. In one study, eating kiwi reduced inflammation in the gut of people with IBS.

9. Apples

Apples are high in fiber, which can help reduce inflammation in the gut by promoting the growth of healthy bacteria. In addition, apples contain polyphenols, which, as mentioned earlier, have anti-inflammatory properties.

10. Grapes

Grapes, especially red grapes, are high in resveratrol, a compound that has been shown to have anti-inflammatory properties. In one study, eating grapes reduced inflammation in the gut of rats with colitis.

Conclusion

Incorporating these fruits into your diet can help reduce inflammation in the gut and promote overall gut health. It’s important to eat a variety of fruits, as each one has its own unique combination of nutrients and antioxidants.