The #1 Vegetable for Better Gut Health

When it comes to better digestion, there’s one group of vegetables that both gastroenterologists and dietitians agree belongs on your plate: leafy greens. These nutrient-dense veggies—like kale, spinach, collard greens, arugula and Swiss chard—offer powerful benefits for your gut health and beyond. In this article, we dive into why leafy greens are key for a healthy digestive system and share expert-backed tips for promoting optimal gut health. 

Benefits of Leafy Greens for Gut Health

They Feed Beneficial Gut Bacteria

Leafy greens, like spinach, kale and arugula, contain prebiotics—compounds that feed bacteria in your gut. The combination of prebiotics and probiotics helps create a balanced, diverse microbiome, which contributes to better digestion, immune health and even mood.

In addition to prebiotics, Supriya Rao, M.D., a board-certified gastroenterologist and managing partner at Integrated Gastroenterology Consultants, highlights that leafy greens contain a unique plant sugar called sulfoquinovose. While research is ongoing, sulfoquinovose has been shown to help nourish beneficial gut bacteria, contributing to a more balanced microbiome. Alyssa Simpson, RDN, CGN, CLT, a digestive health dietitian in Phoenix, echoes this point, saying, “This special plant sugar called sulfoquinovose supports healthy bacteria without giving harmful ones an advantage.”

They Might Boost Gut Microbiome Diversity

Rao points out that leafy greens are rich in lutein, a type of carotenoid that’s typically known for its role in eye health and combating inflammation. However, it may also be beneficial for your microbiome. One study found that increasing total carotenoid intake was linked with higher gut bacterial diversity. This is important, as research suggests that having a variety of gut bacteria is essential for digestive health.

They’re Filled with Fiber

“Fiber is an essential nutrient that helps promote healthy digestion, regulate blood sugar levels and reduce your risk for heart disease,” says Rao. Leafy greens are packed with fiber, with exact amounts varying depending on the vegetable.

Here’s the fiber content of 3 cups of raw leafy greens: 

• Collard greens: 4 g
• Kale: 3 g
• Spinach: 1 g
• Arugula: 1 g
• Swiss chard: 1 g

While some of these amounts may seem small, they add up quickly, especially if you prefer cooked greens, which pack more servings into a smaller volume.

In addition to contributing fiber, leafy greens are often easier to digest than some other fibrous veggies. Vicki Koenig, M.S., RD, CDN, a registered dietitian at Nutrition-Wise, says that these greens are well-tolerated even for those with irritable bowel syndrome (IBS) or sensitivities to FODMAPs, a group of carbohydrates that can cause bloating or discomfort in some folks.

Another potential benefit of all that fiber? “Fiber [in leafy greens] gets broken down into short-chain fatty acids, which help calm inflammation and keep your gut lining strong,” says Simpson. 

They May Support the Gut-Brain Axis

Emerging research suggests that what’s good for your gut may also benefit your brain, thanks to the gut-brain axis—the two-way communication pathway between the digestive and nervous systems.

In fact, leafy green vegetables are a staple of the MIND diet—an eating pattern developed specifically to promote brain health as we age. Following the MIND diet has been linked to improved cognitive function and a lower risk of Alzheimer’s disease. Notably, the greatest benefits are seen in those who consume higher amounts of leafy greens. An older study found that eating leafy green vegetables daily significantly slowed cognitive decline. Specifically, consuming 1.3 servings per day was associated with a slowed rate of decline equivalent to being 11 years younger.

Other Strategies to Improve Gut Health

• Eat More Plant-Based Foods: “Eating a variety of plant foods is one of the best things you can do for your gut—diversity in your diet helps create diversity in your microbiome,” says Simpson. One way to do this is by challenging yourself to eat 30 different plant foods per week. This includes a variety of vegetables, fruits, whole grains, nuts, seeds and legumes.
• Incorporate Fermented Foods Daily: Fermented foods like yogurt, kimchi, kefir and sauerkraut contain probiotics, which increase the population of beneficial gut bacteria.
• Manage Stress: Feeling constantly stressed can cause unwanted digestive issues, like bloating and diarrhea, and may even disrupt the balance of your microbiome. Regularly practicing techniques like deep breathing, walking in nature, or yoga can help lower stress levels. Even just 10 minutes of these activities can make a noticeable difference.
• Stay Hydrated and Move Your Body: To keep your bathroom trips regular, make sure to drink plenty of water and stay active throughout the day. Physical activity helps keep things moving through your digestive system, while proper hydration softens stool, making it easier to pass. 

The Bottom Line

When it comes to gut health, leafy greens are among the best vegetables to eat more of. By contributing prebiotics and fiber, they can help support the growth of beneficial bacteria and encourage a more diverse microbiome. Their benefits extend beyond gut health, too. “[Leafy greens] also deliver antioxidants, vitamins and minerals,” says Koenig, making them beneficial for virtually every aspect of health, from your eyes and heart to immune function and weight management.

Whether you sauté collard greens, toss kale into your smoothies or add a handful of spinach to a hearty bone broth soup—adding a serving or two of leafy greens to your plate can make a big impact on your digestive and overall health.