Did you know that rashes, an upset stomach, and fatigue can point to an unhealthy gut? Our functional medicine clinic in Toronto can tailor health strategies for digestive needs, which may improve your overall health.

At the Toronto Functional Medicine Centre, we run functional lab tests and design treatment plans for health needs. For tackling gut-related issues, your comprehensive treatment plan may include eating foods that are nutritious, delicious, and nourishing for your tummy!

Consider including some of these healthy options in your lunch or dinner — small changes can make a big difference over time.  Below, we’ve compiled 10 gut-friendly fruits to try at home. (And if you want to read more about your gut, click here to view “7 Things You Didn’t Know About Gut Health.”) 

Top 10 fruits that can support a healthy gut

1. 1. Kiwi: If you’re experiencing constipation, why not snack on some kiwi? This fruit has been shown to regulate bowel movements due to its high insoluble fibre content. Kiwi also contains soluble fibre, which can support beneficial bacteria in the microbiome.
   2. Pears: H. pylori is bacteria that can inflame the stomach lining and trigger stomach ulcers. In a study published in Food Research International, it was shown that fermented pear juice could reduce the growth of H. pylori in the gut without sacrificing beneficial bacteria. 
   3. Bananas: Prebiotics are a type of food that feed “good” bacteria in the microbiome. Inulin is a prebiotic, and bananas are loaded with this! Bananas also contain pectin, a soluble fibre that can help strengthen the gut barrier. Pectin can contribute to relieving constipation and softening stool. 
   4. Passion fruit: One study showed that when the pulp from this fruit is combined with fermented milk, it can boost amounts of butyric and acetic acids. These are short-chain fatty acids with anti-inflammatory functions, and they result from the breakdown of beneficial bacteria.
   5. Watermelon: This hydrating fruit carries fructans, which have prebiotic effects similar to bananas. Due to its high-water content, watermelon may also help the bowels stay “regular”. Note: if you have diabetes, watermelon should be consumed in moderation due to the fruit’s sugar content. Also, if you have an intolerance to fructans, please seek advice from a functional medicine practitioner who holds experience with nutrition. 
   6. Raspberries: Raspberries are chock-full of polyphenols, which are compounds that can promote digestive health benefits: “Growing evidence suggests that polyphenols exhibit prebiotic properties and antimicrobial activities against pathogenic gut microflora, in addition to modulating gut metabolism and immunity and displaying anti-inflammatory effects,” confirms a Nutrients article. 
   7. Avocado: Findings from a University of Illinois study showed that eating avocado daily can increase the gut’s microbial diversity. This is important because low microbial diversity has been linked to the formation of chronic disease (i.e. diabetes, obesity). Furthermore, avocados can help produce specific microbes that break down fibre in the gut. 
   8. Oranges: Eating oranges can boost the production of Lactobacillus spp. and Bifidobacterium spp., two types of “good” gut bacteria. “The increase in Bifidobacterium spp. and Lactobacillus spp. populations in the colon provide benefits to intestinal health, including the regulation of the immune system and the production of short-chain fatty acids,” explains a Food Research International article.
   9. Pineapple: Digestive enzymes are imperative for optimizing gut health, as they break down fats, carbohydrates and proteins into absorbable molecules. Pineapples contain bromelain, a type of digestive enzyme that is known for helping repair gut lining damages. 
   10. Apples: This crunchy fruit can help modulate bacteria in the microbiome. It’s been suggested that one whole apple houses 1,755 types of bacteria, with a total of 100 million bacteria! But in order to reap microbiome benefits, the whole apple must be consumed, including the seeds and core. 

If you’re having issues managing skin disorders, inflammation, and stress, have you thought about testing your gut? At the Toronto Functional Medicine Centre, a variety of gut health tests are available for patients to further scrutinize health concerns. Book your consultation now to learn more about our lab testing services and how personalized treatment plans work. 

Suggested reading: Reducing chronic pain with lifestyle modifications and functional medicine in Toronto

Meet our Toronto integrative and functional medicine team

Our health team is dedicated to treating and educating patients with the functional medicine model. When patients are thoroughly aware of their health condition and how personalized treatment plans work, there is a high likelihood of sustaining a healthy lifestyle. At the Toronto Functional Medicine Centre, ample time is given to each patient to thoroughly discuss wellness concerns, which is part of our personalized approach to wellness.

Integrative medicine is an important component of our clinical practice! We encourage patients to mix-and-match treatment options so that relief may be attained with multiple tailored tools. Your treatment plan may contain Traditional medicine (allopathic therapies), natural therapies (i.e. naturopathic medicine, acupuncture), Traditional Chinese Medicine, hormone replacement therapies, herbal medicines, various stress management strategies, and more. We also offer adjunctive IV therapy in our IV Lounge, and these may be prescribed by our IV therapy providers/naturopathic doctors. Dosages are customized in line with functional medicine principles; when supportive IV drips are amalgamated with a healthy lifestyle and a wide range of functional medicine therapies, they may contribute to optimizing your health. 

Functional medicine from our Toronto clinic could open your eyes to new health strategies! Improve your current gut health, enhance your brain health, and more with a comprehensive treatment plan.  Email the TFMC today to request your consultation.

Disclaimer: The information in this article is designed for educational purposes only and is not intended to be a substitute for informed medical advice or care. This information should not be used to diagnose or treat any health problems or illnesses without consulting a doctor. You should always consult with a health care practitioner before relying on any information in this article or on this website. Never delay or disregard seeking professional medical advice from your doctor or other qualified healthcare provider because of information you have read from the Toronto Functional Medicine Centre website or other affiliate media. 

 

References

Bayer SB, Frampton CM, Gearry RB, Barbara G. Habitual Green Kiwifruit Consumption Is Associated with a Reduction in Upper Gastrointestinal Symptoms: A Systematic Scoping Review. Adv Nutr. 2022 Jun 1;13(3):846-856. doi: 10.1093/advances/nmac025. PMID: 35266507; PMCID: PMC9156379.

Calabriso, N., Massaro, M., Scoditti, E., & Carluccio, M. A. (2023). Dietary Polyphenols and Their Role in Gut Health. Nutrients, 15(12). https://doi.org/10.3390/nu15122650

Deng, F., Li, Y., & Zhao, J. (2019). The gut microbiome of healthy long-living people. Aging (Albany NY), 11(2), 289-290. https://doi.org/10.18632/aging.101771

Duque, A. L. R. F., Monteiro, M., Adorno, M. A. T., Sakamoto, I. K., & Sivieri, K. (2016). An exploratory study on the influence of orange juice on gut microbiota using a dynamic colonic model. Food Research International, 84, 160-169. https://doi.org/10.1016/j.foodres.2016.03.028

Lima MdC, et al., (2023). Evidence for the Beneficial Effects of Brazilian Native Fruits and Their By-Products on Human Intestinal Microbiota and Repercussions on Non-Communicable Chronic Diseases—A Review. Foods. doi: 10.3390/foods12183491. https://www.mdpi.com/2304-8158/12/18/3491

Onken JE, Greer PK, Calingaert B, Hale LP. Bromelain treatment decreases secretion of pro-inflammatory cytokines and chemokines by colon biopsies in vitro. Clin Immunol. 2008 Mar;126(3):345-52. doi: 10.1016/j.clim.2007.11.002. Epub 2007 Dec 21. PMID: 18160345; PMCID: PMC2269703.

Oyenihi AB, Belay ZA, Mditshwa A, Caleb OJ. “An apple a day keeps the doctor away”: The potentials of apple bioactive constituents for chronic disease prevention. J Food Sci. 2022 Jun;87(6):2291-2309. doi: 10.1111/1750-3841.16155. Epub 2022 May 3. PMID: 35502671; PMCID: PMC9321083.

Richardson DP, Ansell J, Drummond LN. The nutritional and health attributes of kiwifruit: a review. Eur J Nutr. 2018 Dec;57(8):2659-2676. doi: 10.1007/s00394-018-1627-z. Epub 2018 Feb 22. PMID: 29470689; PMCID: PMC6267416.

Sarkar, D., Ankolekar, C., Pinto, M., & Shetty, K. (2015). Dietary functional benefits of Bartlett and Starkrimson pears for potential management of hyperglycemia, hypertension and ulcer bacteria Helicobacter pylori while supporting beneficial probiotic bacterial response. Food Research International, 69, 80-90. https://doi.org/10.1016/j.foodres.2014.12.014

University of Illinois College of Agricultural, Consumer and Environmental Sciences. “An avocado a day keeps your gut microbes happy, study shows.” ScienceDaily. ScienceDaily, 15 December 2020. <www.sciencedaily.com/releases/2020/12/201215175758.htm>.

Ursell, L. K., Metcalf, J. L., Parfrey, L. W., & Knight, R. (2012). Defining the Human Microbiome. Nutrition Reviews, 70(Suppl 1), S38. https://doi.org/10.1111/j.1753-4887.2012.00493.x

Vandeputte D, Falony G, Vieira-Silva S, Wang J, Sailer M, Theis S, Verbeke K, Raes J. Prebiotic inulin-type fructans induce specific changes in the human gut microbiota. Gut. 2017 Nov;66(11):1968-1974. doi: 10.1136/gutjnl-2016-313271. Epub 2017 Feb 17. PMID: 28213610; PMCID: PMC5739857.

Wassermann, B., Müller, H., & Berg, G. (2019). An Apple a Day: Which Bacteria Do We Eat With Organic and Conventional Apples? Frontiers in Microbiology, 10, 475179. https://doi.org/10.3389/fmicb.2019.01629