How Dried Fruits Can Lead To A Healthy Gut
Dried fruit is loaded with micronutrients, fibre and antioxidants, so eating dried fruit can provide your body with many benefits, one of them being that it can be a factor in creating a healthy gut. In this article, we explore these benefits!
Evidence suggests that dried fruits (raisins, cranberries, dates, and prunes) affect human gut microbiota composition in a potentially beneficial manner (in terms of effects on Bifidobacteria, Faecalibacterium prausnitzii, Lactobacillus, Ruminococcaceae, Klebsiella spp., and Prevotella spp.)Dried Fruits: Bioactives, Effects on Gut Microbiota, and Possible Health Benefits
Which Dried Fruit Is The Best Probiotic?
Your microbiome, and the buzz around probiotics is widely spoken about at the moment. The most common fermented foods that naturally contain probiotics, or have probiotics added to them, include yogurt, kefir, kombucha, sauerkraut, pickles, miso, tempeh, kimchi, sourdough bread and some cheeses. However, what some people may not know is that apricots are a great choice to support gut health. Not only do apricots support gut health because of the natural probiotics that come from the apricots, but these foods also deliver billions of active cultures in each bag.
What Is The Healthiest Dried Fruit To Eat?
Interestingly, dates are the most nutrient-dense of dried fruit options and have a low GI index (so they don’t affect blood sugar levels as intensely) and also are shown to assist with things such as fertility and labor.
More on the health benefits of dried fruit, nuts, seeds, grains & pulses:
- 7 Iron-Rich Dried Fruits And Nuts
- Are Cranberries Rich In Antioxidants?
- Do Prunes Prevent Diabetes, Obesity and High Cholesterol?
- Do Almonds Help Reduce The Risk Of Heart Disease?
- Fibre-Rich Figs: Are Figs A Good Source Of Fibre?
Which Dried Fruits Are Anti-Inflammatory?
Dried figs are even more concentrated than fresh figs, making them a solid option to incorporate as fruits for anti-inflammation. They can make a great addition to a morning smoothie if you are feeling bloated.
Is It Okay To Eat Dried Fruit Everyday?
People with diets rich in plant phenols are associated with having improved blood flow, better digestive health and lower rates of heart disease, diabetes, several kinds of cancer, and possibly degenerative brain diseases. So, it’s worthwhile eating dried fruits. Dried fruit is also rich in fibre, vitamins and minerals. Interestingly, by weight, dried fruit contains up to 3.5 times the fibre, vitamins and minerals of fresh fruit. However, you’ll want to be conscious to sugars and keep track of calories, as with most food groups, so that you don’t overeat.
Find out more: Is Dried Fruit Good For You?
The Importance Of Fibre
Eating foods high in fibre is considered a key component in keeping the gut healthy. With this in mind, recent research published in The Journal of Nutrition shows that prunes specifically contain nutrients and fibre that may help improve bifidobacteria, which are useful to maintain digestive health.
How Many Pieces of Dried Fruit Should You Eat A Day?
To get a whole host of benefits, you only need to eat dried fruit in small quantities daily. Being specific, 30g of dried fruit is a portion (or about a handful of product).
- #TwoBeforeTen Dried Fruit Alliance Campaign
- 5 Ways To Increase Dried Fruit In Your Diet
- 5 A Day Portion Sizes