This Is the Best Fruit to Boost Gut Health, Dietitians Say

Gut health is the talk of the town these days, and it’s no wonder why: the gut affects myriad aspects of wellness, from digestion to immune function. That’s why dietitians encourage fueling up on fruits, some of the best foods for gut health. There are also plenty of varieties to choose from, making it easy to diversify your fruit bowl. However, there’s one fruit that’s particularly impressive in terms of gut health, experts say—and it may not be on your radar. Curious? Here, registered dietitian Samantha Peterson, MS, RD, calls out the top fruit for gut health, along with tasty ways to eat it at home. 

The Best Fruit for Gut Health

Papaya wins first place in the gut health department, according to Peterson. Compared to other fruits, papaya offers an impressive combo of gut-supporting nutrients, including fiber, digestive enzymes, and vitamins—so much so that Peterson dubs papaya “nature’s digestive aid.”

More specifically, papaya offers both soluble and insoluble fiber, both of which provide digestive support. “The soluble fiber helps feed beneficial gut bacteria and slows digestion in a way that’s soothing for the gastrointestinal tract, while the insoluble fiber adds bulk to stool and helps keep things moving smoothly,” Peterson says. This effect is especially helpful for those with sluggish digestion or occasional constipation, she adds.

Papaya also naturally contains papain, an enzyme that breaks down proteins in food, much like your own digestive enzymes do, Peterson says. (To recap, an enzyme is a substance that assists chemical reactions in the body, such as the digestion of nutrients.) This can be a game-changer if you’re experiencing bloating, indigestion, or post-meal heaviness. Additionally, it’s especially helpful if you have lower stomach acid or enzyme insufficiency, which may be related to aging or periods of stress, Peterson notes.

Even the micronutrients in papaya can support gut health, too. “Papaya is rich in vitamin C and antioxidants, including beta-carotene (a precursor to vitamin A) and flavonoids, which help reduce oxidative stress in the gut lining and support a healthy inflammatory response,” Peterson says. “It also contains magnesium and folate, two nutrients that are often depleted in people with gut imbalances and absorption issues.”

How to Eat More Papaya

During your next shopping trip, be sure to pick up a ripe papaya (or two). From there, enjoy the tropical fruit as is or try one of our delicious ideas, below.

Toss It in Fruit Salad

Papaya is delicious in fruit salad, especially when paired with other tropical fruits like mango and dragonfruit. You can also use it in our cantaloupe and cucumber salad recipe, either in place of the melon or with it.

Blend in Smoothies

Add papaya to your favorite smoothie, or try blending it with Greek yogurt or kefir, lime juice, mint, leaves, and a sprinkle of chia seeds, Peterson suggests. This combo delivers enzymes, probiotics, fiber, and anti-inflammatory goodness in an easy-to-digest blend, she says.

Make Breakfast Bowls

Top your next bowl of oatmeal, yogurt, or cottage cheese with papaya for a gut-friendly boost. Alternatively, for a unique and savory twist, top a papaya half (sans seeds) with cottage cheese or coconut yogurt, avocado slices, a drizzle of olive oil, and sea salt, Peterson suggests. “It’s the perfect mix of fiber, healthy fat, and protein to support blood sugar balance and gut health,” she says.

Roast or Grill It

If you love roasting or grilling fruit, try it with papaya. These cooking methods will coax out papaya’s natural sugars, making it extra sweet and flavorful. Enjoy cooked papaya as a side dish with your favorite protein or on top of yogurt, ice cream, or cottage cheese.

Try It in Salsa

For a fun twist on salsa, reach for papaya. The mild sweetness of the fruit will complement more intense ingredients, such as red onion and jalapenos.