Berries deliver what Ivanina calls a dual benefit — they contain both fiber and a high concentration of polyphenols that work together to support the microbiome.
“Studies show they increase beneficial populations of Bifidobacterium, Lactobacillus, and Akkermansia muciniphila, all associated with improved gut barrier integrity and reduced inflammation,” she says.
Berries are also one of the easiest ways to increase fiber intake. Sauceda notes that fiber content will vary by type: Strawberries provide about 3 grams (g) per cup, blueberries about 4 g, and raspberries roughly 8 g.
Sauceda says cranberries deserve special attention when it comes to gut health. “The compounds in cranberries that help urinary health can also benefit your gut,” she says. She points to emerging research that suggests cranberry compounds may help increase production of short-chain fatty acids that support digestive health.
You can add berries to smoothies, yogurt parfaits, or homemade chia pudding — or eat a handful as a single serving snack, Sauceda says.
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