Fruit is one of those foods that often gets a bit of a mixed reputation.

On one hand, it has vitamins, fiber, flavonoids, etc.

On the other hand, it has sugars and sometimes fermentable carbohydrates that certain people find troublesome.

Let’s walk through what science says, what the positives are, what to watch out for, and how to make fruit work for your gut.

Practical Tips: How to Use Fruit for Gut Health

1. Eat whole fruits rather than juice

The fibre helps slow digestion, reduces spikes in sugar, aids stool bulk.

2. Choose fruits with a balance of sugar and fibre

Berries, pears, apples, and citrus are generally good.

3. Pair fruit with other foods

e.g., protein, fat, other fibre to slow sugar absorption and reduce possible gut upset.

4. Variety is key

Include different colours, types, and seasonal fruits to get different bioactive compounds.

5. Be cautious with dried fruit and fruit-based sweets

They can be more concentrated in sugars and fermentable carbs.

What the Recent Research Shows

Some of the latest studies:

A 2025 review of fruit-based diets highlights that fruit consumption is associated with lowered intestinal inflammation, improved gut barrier function, and increases in beneficial gut bacteria. (PubMed)

However, be wary of juices: evidence suggests that 100% fruit juices tend to have neutral to modestly beneficial effects, but because much insoluble fibre is removed, their impact is more limited compared to whole fruit. (MDPI)