35 Fruits and Veggies to Solve Your Skin, Digestion, and Inflammation Problems
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Feller says that cabbage is a good source of fiber. "Fiber plays an important role in reducing systemic inflammation and promotes the growth of friendly bacteria in the gut," she explains. "When overall inflammation is reduced and the gut is functioning optimally, the skin's integrity and overall texture/appearance may be improved."
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Wanwisa Hernandez/EyeEm/Getty ImagesAnsari says that some research suggests foods high in vitamin A may help reduce skin damage and premature aging. Vegetables packed with vitamin A include spinach, carrots, root vegetables, and sweet potatoes.
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Nora Carol Photography/Getty Images"Cruciferous vegetables, like broccoli and cauliflower, can help with elimination of waste from the system, and provide nutrients like vitamin C and beta carotene," Scheller says.
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photosimysia/Getty ImagesGarlic is helpful for gut health. "It contains components when digested and broken down in the gut can help promote the growth of good bacteria especially the bacteria Lactobacillus," Feller says. "This helps modulate the body's inflammatory response as well as the skin's ability to fight off inflammation by reducing free radical damage."
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Cameron Whitman/Stocksy"Vitamin C–rich foods protect the skin from oxidative damage that can be caused by the environment," Ansari says. "It can also help boost collagen synthesis, which can help repair damaged skin." Some sources of vitamin C include bell peppers, broccoli, and Brussels sprouts.
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Helen Rushbrook/StocksyBeta carotene is another helpful nutrient when it comes to skin health. "It's a precursor to vitamin A in the body," Scheller says. "Because beta carotene acts as an antioxidant in the body, it can help eliminate harmful compounds that increase aging and create inflammation in the body."
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KitchenM/Getty ImagesDandelion greens are another gut-healthy veggie. "It contains inulin, which serves as a good prebiotic in the gut," Feller says. "Inulin helps with promoting the production of gut-friendly bacteria, which in turn can help reduce overall inflammation. The skin can express dysfunction in the gut. Once systemic inflammation is reduced, there may be an improvement in the skin."
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robynmac/Getty ImagesAnsari says vitamin E is an antioxidant that helps protect the skin. "Butternut squash offers vitamins A, C, E—these are antioxidants which help protect cells from free radical damage," she adds.
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anakopa/Getty Images"Kale is one of my favorites for healthy skin," Scheller says. "Kale provides beta carotene, magnesium, and fiber that help aid in digestion and promote healthy glowing skin."
"It contains bromelain, which has wound-healing and anti-inflammatory benefits," Feller says. "Bromelain may also help improve circulation throughout the body and possibly support healthy skin turnover." Scheller also adds that the special enzyme can also aid in protein digestion.
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Magdalena Niemczyk Elanart/Getty ImagesMelons, like cantaloupe, are a great source of vitamin A, which we know from above is beneficial to skin health. The fruit is also rich in vitamin C and beta carotene.
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Christian Tisdale/StocksyBerries, citrus, melon, kiwi, and mango are packed with vitamin C, which we know has great skin benefits. Scheller says it also helps support immune function.
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Westend61/Getty ImagesYes, technically, bell peppers are fruits. "They contain capsicum, which has antioxidant, anti-inflammatory properties," Feller explains. "These properties can help mitigate free radical damage in the skin and promote skin turnover."
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Cavan Images/Getty ImagesDon't skip the avocado toast. "While some argue whether avocado is a fruit, vegetable, or considered a fat, the truth is that this food contains multiple vitamins and minerals, such as vitamin E, potassium, fiber, and monounsaturated fats, that help to support glowing, plump skin," Scheller says.
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Dejan Beokovic/StocksyAnd yes, cucumbers are considered a fruit, too. "They contain a large amount of water and when ingested and applied topically can help hydrate the skin and reduce inflammation," Feller says.
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Ivan Solis/Stocksy"Collard greens contain sulfur compounds, which serve as anti-inflammatory agents and may help lower risks of cardiovascular disease," Feller says.
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Roxiller/Getty ImagesAnsari says beets provide a powerful plant pigment called betalains, which are a group of antioxidants. They can help decrease inflammation and protect the liver. For preparation, she recommends juicing, roasting, making hummus, or adding them to a salad.
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Vesna Jovanovic/EyeEm/Getty Images"Tomatoes are rich in vitamin C, beta carotene, and also contain an antioxidant known as lycopene," Schller explains. "Lycopene has benefits for supporting cardiovascular health and the immune system." She says cooking tomatoes increases the amount of lycopene present
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Helen Rushbrook/StocksyJerusalem artichokes are another vegetable that contains inulin, a prebiotic that powers probiotics. "Probiotics may help improve your immune function, fight inflammation, lower your cholesterol and prevent and reduce disease-causing bacteria from multiplying," Feller says.
You'll see green leafy vegetables like kale and spinach throughout this article. That's because they are powerhouse foods with so many benefits. "They can help decrease inflammation," Ansari says. "Make a salad out of them, add to smoothies, or as the green in your sandwich or burger!"
"Broccoli contains phytonutrients that have anti-inflammatory properties by suppressing enzymes in the body known to act as cancer-causing agents," Feller says. "It is also a good source of fiber and promotes gut health." Scheller adds that cruciferous vegetables help stimulate the liver and the body's natural detoxification systems.
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Vesna Jovanovic/EyeEm/Getty ImagesWhen you think of vitamin C, you probably immediately think of an orange. Feller says vitamin C helps free radical damage in the body.
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Alexandra Grablewski/Getty Images"Blueberries contain anthocyanins, which are part of a class of antioxidants called flavonoids," Ansari explains. "They offer properties that help get rid of inflammatory free radicals which can damage cells that can contribute to aging and may increase the risk of disease." Berries, in general, are so good for inflammation thanks to their antioxidant properties.
"Red grapes, specifically the skin of red grapes, contain an antioxidant compound called resveratrol that helps aid in reducing inflammation along with its many anti-aging benefits," Scheller says. "While this has been touted as one of the benefits of drinking red wine, tread lightly, as alcohol can actually increase inflammation in the body."
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Gustavo Ramirez/Getty Images"Cherries contain polyphenols and vitamin C, which both serve as antioxidants and have anti-inflammatory properties when ingested," Feller says. "There has been compelling research on the benefits of cherries, as they have the potential to reduce oxidative stress when performing exercise and daily activities."
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Brett Stevens/Getty ImagesFennel has antibacterial properties that can alleviate indigestion, diarrhea, and dysentery, Feller says.
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Claudia Totir/Getty Images"Overall, the majority of Americans need to be eating more daily fiber," Ansari says. "Eating fiber helps increase bulk and move food along the GI tract." She recommends aiming to eat foods that provide at least 2.5 grams of fiber per serving. Some good sources include sweet potatoes and sweet bell peppers.
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Davide Illini/StocksyScheller says that artichokes are a good source of prebiotic fiber, folate, magnesium, and vitamin C. And Feller adds that the vegetables contain inulin, which promotes healthy gut bacteria and keeps bowel movements regular.
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Claudia Totir/Getty ImagesSurprise, it's broccoli again! "Cruciferous veggies like broccoli, cauliflower, and cabbage help provide fiber and micronutrients that help with waste removal," Scheller explains. "They also help to stimulate the liver and gallbladder to release old bile from the system to be removed during elimination."
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Cameron Whitman/Stocksy"It's high in both fiber and water content, which can help prevent constipation and promote a healthy digestive tract," Feller says.
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Westend61/Getty ImagesScheller says fermented vegetables are worth adding to your list because they contain probiotics, which can help balance digestive function.
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maika 777/Getty Images"Papaya contains a specific enzyme, papain, that aids in the digestion of protein," Scheller explains. "While many of us consume adequate amounts of protein in the diet, we may still have protein deficiencies due to improper enzymes to break these foods down in the stomach. Protein is one of the more difficult nutrients to digest, and therefore adding additional enzymes, like papain, can help ensure you're absorbing what you consume."
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Milan Krasula/Getty ImagesFeller says prunes are high in fiber and can improve the consistency and frequency of bowel movements.
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Isabella Antonelli/Getty ImagesAnsari recommends kiwi as another high-fiber food to try—one whole kiwi has 2.1 grams of fiber.
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Sasha Bell/Getty Images"They contain fiber, fructose, and sorbitol, which, when combined, may have a laxative property and can help in digestive health to keep bowel movements regular," Feller says.
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kuppa_rock/Getty ImagesAnsari recommends looking for fruits that promote healthy bacteria, like bananas.
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Winslow Productions/Getty Images"They are high in fiber, which helps promote healthy digestive function by softening stool, preventing constipation, and improving the regularity of bowel movements," Feller says.
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Virtustudio/Getty ImagesScheller says apples are one of her go-tos for digestion because of their fiber content and low levels of sugar.
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