We all know we’re supposed to eat our veggies because they’re good for you. Vegetables are rich in essential nutrients and minerals and may benefit several aspects of your well-being, helping to promote health from the inside out. Even better, many veggie superfoods can have a significant impact on your gut health when eaten regularly.
That’s why I’ve put together my top 10 picks for the best vegetables to support your gut and the research behind their nutritional benefits. Let’s get started!
Why Eat Greens for Your Gut?
Gut health can have a massive impact on the overall health of your body. If you live with unpleasant digestive symptoms like irregularity, bloating, nausea, or even mood changes, it's only natural to seek out dietary supplements that support digestion and may help improve your quality of life.
Thankfully, many fruits and vegetables and other superfoods, especially dark leafy greens, contain a wide range of helpful vitamins, minerals, antioxidants, fiber, and other micronutrients that may benefit your overall gut health. Below, some of the best veggies I’ll cover include:
- Spinach
- Broccoli
- Beets
- Wheatgrass
- Parsley
- Burdock root
- Dandelion greens
- Kale
- Artichokes
- Cabbage
Consider These 10 Vegetables for Digestive Support
If you’re interested in supporting your gut and promoting a healthy digestive system, consider adding these veggies to your diet.
1. Spinach
Spinach is a nutrient-dense leafy green packed with fiber and antioxidants that help support gut health and inflammation.
- Fiber aids digestion, regularity, and fullness (for example, two-thirds of a cup of raw spinach provides nearly 2 grams of insoluble fiber)
- Contains numerous nutrients, like vitamins A, C, K, folate, and manganese
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Rich in antioxidants like carotenoids (beta-carotene and lutein) that help protect gut cells from oxidative stress
Whether used fresh in a salad, blended into a smoothie, or lightly sautéed with garlic, spinach is a versatile ingredient that can support your digestive health.
More potential spinach benefits: Immune support, energy maintenance, eye health
2. Broccoli
Broccoli is a cruciferous vegetable known for its unique plant compounds that help support a healthy gut.
- Packed with both soluble and insoluble fiber to help support regular digestion and feed beneficial gut bacteria
- Contains glucosinolates, which may help maintain the integrity of the gut lining
- Natural compounds in broccoli bind to specific receptors in the small intestine, which may help strengthen the gut lining and support healthy digestion.
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A healthy source of vitamins C and K and folate
More potential broccoli benefits: Immune response, healthy skin, cognitive function
3. Beets
Beets are a vibrant root vegetable, low in calories and packed with fiber and beneficial plant compounds that aid digestion and gut health.
- Beetroot is high in fiber. Just one cup contains 3.4 grams of fiber, especially insoluble fiber, which helps promote regularity and feed beneficial gut bacteria
- Contains betalains, antioxidant compounds that may help protect the gut lining and reduce inflammation in the digestive tract
- Rich in nitrates, which can support healthy blood flow—including to the digestive system—to aid nutrient delivery and digestion
Beets can be roasted, grated raw into salads, or blended into smoothies for a pop of color and a gut-friendly addition to your meals. If you're not a fan of prepping them fresh, Live it Up's Feel the Beet beetroot powder makes it easy to incorporate beets into your routine, along with other superfoods and adaptogens.
More potential beet benefits: Energy and performance, inflammation, liver health
4. Wheatgrass
Wheatgrass is a well-known health food that packs a nutritional punch and has been linked to various health benefits due to its rich antioxidant and micronutrient profile.
- Supports digestive health thanks to its high chlorophyll content, which may aid gut health and regularity
- Packed with antioxidants like flavonoids and vitamins A, C, and E, which help protect cells from oxidative stress
- Supplies essential minerals, including magnesium, iron, and calcium
- Contains amino acids, the building blocks of protein, which support overall digestive wellness
Wheatgrass has a strong grassy taste that can make it tough to enjoy, which is why many people prefer to consume it in powder form.
More potential wheatgrass benefits: Circulation, cognitive function, inflammation
5. Parsley
Parsley may be best known as a garnish, but this fresh herb offers a few gut health benefits that make it more than just a finishing touch on top of soups and salads. Potential digestion and gut health benefits of parsley include:
- Contains essential oils that help stimulate the production of digestive juices and enzymes to help break down food.
- Can help ease cramps and reduce bloating
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Has a relatively high fiber content (about 1 gram per ½ cup), which helps support intestinal health by cleansing the intestines and aiding regular bowel movements
More potential parsley benefits: Renal health, immune resilience, eye health
6. Burdock Root
Burdock root is a fibrous root vegetable that has long been used in traditional Chinese medicine to support digestion. Its high fiber content and natural prebiotic properties make it a valuable ingredient for gut health. Potential gut health benefits of burdock root include:
- High in inulin, a type of prebiotic fiber that feeds beneficial gut bacteria and supports a balanced gut microbiome
- May aid regularity by helping bulk up stool and support healthy bowel movements
- Contains polyphenols and antioxidants that may help soothe inflammation in the gut
Burdock root has a crisp texture and a mildly sweet and earthy flavor. While it can be cooked in stir-fries or soups, it’s most commonly consumed in powdered or tea form as part of gut health routines.
More potential burdock root benefits: Skin health, immune support, liver health
7. Dandelion Greens
Although dandelion is commonly regarded as a pesky weed, this underappreciated plant may offer a range of gut-supporting health benefits. Its roots and flowers are edible and contain important vitamins and minerals.
- Rich in inulin, a prebiotic fiber that helps nourish beneficial gut bacteria, improve regularity, and support a healthy microbiome
- Provides vitamins A, C, K, and B vitamins, along with iron and calcium, which support overall health and digestion
- High in fiber—One cup of cooked dandelion greens contains over 3 grams of fiber, which may help with constipation and support bowel health
- Promotes bowel movements. One animal study found that dandelion root extract helped increase stomach contractions and gastric emptying
More potential dandelion benefits: Joint pain, menstrual cramps, water retention
8. Kale
Kale is a dark green leafy vegetable that’s low in calories but high in fiber, making it a popular component of many healthy diets. As a cruciferous vegetable, kale also contains naturally occurring ingredients that may support digestive health.
- High in fiber to support regular digestion and a healthy gut microbiome
- Rich in vitamins K, C, and beta-carotene
- Contains antioxidant and anti-inflammatory compounds
Whether added to a salad, roasted, or made into chips, kale is full of nutrients linked to digestive balance and overall wellness.
More potential kale benefits: Hair health, immune function, bone health
9. Artichoke
Artichokes are a nutrient-dense thistle native to the Mediterranean and have long been valued for their culinary appeal and digestive health benefits. Some of the gut health benefits of artichokes include:
- Excellent source of fiber, with 10 grams per cooked cup (170 grams), which can help support regularity and nourish gut bacteria
- Rich in inulin, a prebiotic fiber that helps feed beneficial bacteria and improve microbiome diversity
- According to small studies, it may aid in relieving digestive discomfort, including bloating and indigestion
- Packed with nutrients like folate, vitamin C, magnesium, and potassium, which play a role in overall digestive and metabolic health
- Contains antioxidants that may help protect the gut lining and reduce inflammation
Artichokes are low in fat, contain about 5 grams of protein per cooked cup, and can be roasted, steamed, or blended into dips. Jerusalem artichokes, in particular, can also be found in many organic greens powders.
More potential artichoke benefits: Liver health, skin health
10. Cabbage
Cabbage is a cruciferous vegetable that’s both affordable and versatile, offering gut health benefits whether eaten raw, cooked, or fermented. With just 22 calories per cup of raw cabbage, it’s an easy, low-calorie way to support digestive balance. Some of the gut health benefits of cabbage include:
- High in insoluble fiber, which adds bulk to stool and helps promote regular bowel movements
- Contains soluble fiber, which helps support beneficial gut bacteria like Bifidobacteria and Lactobacilli
- Rich in antioxidants, including vitamin C and polyphenols, which help protect the digestive tract
- Naturally hydrating, with a high water content that can support digestion
- May support gut diversity when fermented (e.g., in sauerkraut or kimchi), introducing probiotics
More potential cabbage benefits: Immune support, weight management, eye health
Potential Benefits of Vegetable Superfoods
When it comes to the potential health benefits of greens and vegetables, the list is long, impacting nearly every part of the body. Here are just a few examples of how veggies support your health, even beyond the gut:
- Several studies suggest that the nutrients and bioactive compounds found in leafy greens and dark green vegetables, such as lutein, phylloquinone, kaempferol, folate, nitrate, and α-tocopherol, can help support healthy aging and energy levels.
- Some vegetables may also offer skin-supporting benefits. For example, vitamins A and E and other antioxidants found in leafy greens may help reduce oxidative stress, which can contribute to inflammation and skin issues like acne.
- Due to their low calorie count, high nutrients, and fiber content, vegetables can support your metabolism, help you stay fuller longer, and aid weight loss efforts.
- In addition to their vitamin and antioxidant content, many vegetables are rich in fiber and prebiotic compounds, which support gut health by fueling beneficial bacteria in the digestive tract.
- Colorful veggies like red bell pepper, carrots, and beets have crucial nutrients that help protect the body’s immune defense.
While some people enjoy eating vegetables fresh or cooked, another convenient option is using a daily greens powder. The best greens powders contain a blend of nutrient-dense superfood vegetables designed to support immune function, balanced energy levels, and healthy digestion, such as moringa, kale, Brussels sprouts, spinach, broccoli, and dandelion root.
Reasons to Try Live it Up Super Greens
While vegetables are always a good addition to any meal, eating the daily recommended serving can be challenging. That’s why many health-conscious individuals are drinking greens powders as part of their daily routine to supplement their vegetable intake.
There are many high-quality super greens powders on the market from Bloom Greens Powder to Athletic Greens to Amazing Grass Greens Superfood, but my number one pick is Live it Up Super Greens.
Live it Up Super Greens contains over 20 superfoods, including many of the veggies I shared above, plus powerhouse ingredients like spirulina, chlorella, moringa, and barley grass. The digestive enzymes and probiotics in Live it Up Super Greens also help support efficient digestion, making it easier for your body to absorb nutrients and stay regular.
Unlike many greens powders with a grassy aftertaste, Super Greens has two tasty, naturally sweetened flavors that blend well with smoothies, water, or juice. This premium powder is allergen-friendly, third-party tested for heavy metals and contaminants, and free of artificial sweeteners, preservatives, and fillers. Live it Up can be enjoyed any time of day, though many people prefer it in the morning to kickstart their routine.
While not a replacement for a healthy diet filled with whole vegetables and fruits, Live it Up Super Greens offers a simple way to boost your intake of green vegetables, dietary fiber, and key nutrients, helping fill gaps in your daily routine.
FAQs about Vegetables for Gut Health
If you'd like to learn more about how veggies can aid in digestion support, check out these answers to frequently asked questions.
What vegetable has the most probiotics?
While vegetables aren’t a natural source of probiotics, fermented vegetables like sauerkraut (fermented cabbage) and kimchi (usually made with cabbage, radish, and other veggies) are rich in live probiotic cultures. These beneficial bacteria can help support gut balance, digestion, and immune function. If you’re looking for a veggie-probiotic combo, consider trying a greens powder like Live it Up Super Greens, which has 20+ organic vegetables with 5 billion CFU of probiotics.
What vegetables are good for your gut?
A diet rich in vegetables that are high in fiber and prebiotics is particularly ideal for gut health. Some standout examples include spinach, kale, broccoli, cabbage, and artichokes. These vegetables help feed beneficial gut bacteria, support regular bowel movements, and may help reduce inflammation in the digestive tract.
What are the best fruits and vegetables for gut health?
Top vegetables for gut health include kale, spinach, broccoli, artichokes, and beets, which are all rich in fiber and gut-friendly nutrients. Among fruits, bananas provide inulin and are easy to digest; berries and pomegranates supply prebiotics and antioxidants; and apples contain pectin, a fiber that helps feed beneficial gut bacteria and inhibit harmful strains.
What happens to your gut if you don’t eat vegetables?
Without vegetables, your gut may miss out on essential fiber and prebiotics that feed beneficial bacteria. This can lead to a less diverse gut microbiome, slower digestion, and an increased risk of constipation, inflammation, and digestive discomfort. A lack of vegetables may also impact immune function and nutrient absorption over time.
References
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https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-2013/dark-green-leafy-vegetables
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https://www.healthline.com/health/food-nutrition/wheatgrass-benefits
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https://www.sciencedirect.com/science/article/pii/S0254627214600182
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https://www.bbcgoodfood.com/howto/guide/health-benefits-kale
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https://my.clevelandclinic.org/health/treatments/14598-probiotics
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https://www.betterhealth.vic.gov.au/health/healthyliving/gut-health
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