The 6 Best Frozen Fruits for Gut Health

Your gut and brain are connected, so it’s no wonder you feel like you’re in a bad mood when your tummy’s upset. It’s pretty simple: Fueling your gut with foods that make it happy can help support digestion and your overall physical and mental health. “The gut is home to trillions of microbes that influence digestion, immune function, inflammation and mood,” says Andrew Boxer, M.D., a gastroenterologist at Gastroenterology Associates of New Jersey. “A healthy gut helps break down food efficiently, absorb nutrients, protect against harmful pathogens and maintain a balanced immune response.”

Eating plenty of fruit each week is essential for maintaining a healthy gut, mind and body, as they’re loaded with fiber and antioxidants. “Your bowel movements are your body’s way of getting rid of waste that, if you otherwise didn’t get rid of, could build up in your body and cause issues,” says Samuel Akinyeye, M.D., a gastroenterologist at The Ohio State University Wexner Medical Center. But buying fresh fruit isn’t always possible due to seasonality, shelf life and cost. That’s why frozen fruit is often a more accessible option—fruit is frozen during its peak season, meaning you get the best quality product for a fraction of the cost, year-round. Ahead, Boxer and Akinyeye share their favorite frozen fruits for gut health.

1. Berries 

You can’t go wrong with any frozen berry, but blueberries are all-stars for gut health. They’re a good source of antioxidants and have been shown to help reduce inflammation in your gut, Akinyeye says. Boxer concurs, adding that polyphenols (antioxidants) in blueberries act as prebiotics, which the probiotics in your gut need to flourish. 

Frozen raspberries are another strong contributor to gut health. Much like blueberries, raspberries are high in fiber, helping to support digestion and promote regular bowel movements, Boxer says. “They may be especially helpful for those with constipation-based irritable bowel syndrome (IBS-C),” he adds. 

2. Cherries 

Frozen cherries are a great addition to most smoothie recipes, not just because they taste delicious, but also because they support your gut. “Cherries are rich in fiber and polyphenols that promote microbial diversity, which is key for a resilient gut,” Boxer says. 

More specifically, they contain phenolic compounds (antioxidants) called anthocyanins, which have been shown to have an antimicrobial effect on the body. Your gut contains up to 80% of your body’s immune cells, which is why it’s so important to eat foods that tame inflammation, viruses, and bacteria.

3. Mangoes 

Because this tropical fruit only grows in certain parts of the world, it’s often easier to find it frozen than fresh. And it’s not one to miss—especially if you’re trying to improve your gut health. “Mangoes contain fiber and polyphenols, both of which can positively impact your gut bacteria and may help reduce inflammation in the gastrointestinal tract,” Boxer says. 

4. Bananas

While a ripe banana is often preferred because of its sweetness, Boxer recommends choosing a banana that’s still slightly green. “Green bananas contain resistant starch, a type of prebiotic fiber that nourishes good gut bacteria and supports colon health,” he says. Bananas that haven’t fully ripened are also gentle on the digestive system, especially for those with IBS or gastritis. 

5. Pineapples

Pineapple is another delicious tropical fruit that may be difficult to find fresh where you live. Opting for frozen can help you enjoy the flavor and nutrients it contains. This juicy fruit naturally contains bromelain, an enzyme that breaks down protein during digestion and may help reduce bloating, Boxer says. Plus, it offers around 2 grams of gut-healthy fiber per cup.

6. Dragon Fruit 

Frozen dragon fruit doesn’t just make your smoothie more colorful—it tacks on a lot of fiber, which can help keep you regular. “My patients have recently told me that dragon fruit has helped alleviate and prevent constipation,” Akinyeye says. If you haven’t tasted it before, we highly recommend trying our High-Fiber Dragon Fruit & Pineapple Smoothie Bowl to enjoy the flavors and reap the benefits. 

Other Tips for Supporting a Healthy Gut

Adding frozen fruit to your diet, while beneficial, isn’t a complete solution for gut health. There are many things you can do to support your gut and promote regular bowel movements, including:

• Cut back on ultra-processed foods. “Ultra-processed foods are associated with obesity and an increased risk of colorectal cancer,” Akinyeye says. These foods often contain emulsifiers, artificial sweeteners and preservatives that may disrupt gut bacteria and increase inflammation, Boxer adds. Keep your gut healthy by sticking to whole foods, like fruit, vegetables, grains, legumes and lean proteins. 
• Eat red meat in moderation. Akinyeye says that eating red meat frequently may increase your risk of colorectal cancer. Research suggests a compound in red meat called N-nitroso could contribute to elevated cancer risk. If you eat red meat, it may be best to save it for special occasions rather than including it as a regular part of your daily diet. 
• Eat more prebiotic-rich foods. “Foods like garlic, onions, leeks and oats feed beneficial gut bacteria, helping maintain a balanced microbiome,” Boxer says.
• Stay physically active. “Regular exercise is linked to improved gut motility and increased microbial diversity—both of which support digestion,” Boxer says.
• Manage your stress. Chronic stress can negatively affect the gut-brain connection, Boxer says. This may lead to constipation, gastrointestinal discomfort after eating certain foods and disruptions in your gut’s delicate balance of good and bad bacteria. Meditation, deep breathing and getting regular sleep can help you manage stress and support your gut. 

The Bottom Line

Fresh fruit isn’t always the most cost-effective way to add fiber and nutrients to your diet, and it also doesn’t last long in your fridge. Incorporating frozen fruits into smoothies and other recipes throughout the week can help keep your gut bacteria balanced, promoting regular BMs, reducing inflammation and improving your mood.