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Leafy greens are packed with vitamins, minerals, and fiber that help support gut health by keeping things moving and feeding healthy gut bacteria. The most nutritious salad greens to eat for better digestion include kale, arugula, Swiss chard, and more.
1. Spinach
Benefits: Fiber, antioxidants
This common salad green is rich in vitamins, minerals, and antioxidants that help reduce inflammation in the body, which is key to overall digestive health.
What’s more, half a cup of cooked baby spinach contains 1.6 grams (g) of fiber, particularly insoluble fiber. This type of fiber supports digestion by helping food pass through the digestive system, adding bulk to your stool, and preventing constipation.
2. Kale
Benefits: Fiber, vitamins, gut microbiome health
Kale is a powerhouse green for digestive health. One cup of cooked kale provides nearly 5 g of fiber, or 18% of the Daily Value (DV). In addition to its vitamins A, K, and C and antioxidants, kale contains phytochemicals that, according to some initial research, may help maintain the balance of probiotics, or “good” bacteria, in the gut.
In one animal study, consuming kale supported a healthy gut microbiome, though additional human studies would be needed to confirm this potential finding.
3. Swiss Chard
Benefits: Fiber, antioxidants, low-FODMAP
This overlooked salad green is one of the highest in fiber, with a 1-cup serving of cooked Swiss chard providing about 4 g of fiber. It’s also low in carbohydrates and high in antioxidants.
Swiss chard is a great option for people with digestive conditions like irritable bowel syndrome (IBS), who often experience gastrointestinal (GI) upset from foods with certain fermentable carbohydrates (also known as high FODMAP foods).
4. Mustard Greens
Benefits: Helps bind bile acids
Mustard greens have a bold, peppery flavor with 1.8 g of fiber per cup. This leafy green is low in calories and contains other nutrients, such as vitamins C and A.
Some research also suggests that leafy greens like mustard greens contain plant compounds that help bind bile acids in the digestive system, which can help combat diarrhea and other GI-related symptoms.
5. Arugula
Benefits: Antioxidants, vitamins
With its specific, slightly bitter taste, arugula packs a strong nutritional punch, providing vitamins C, K, and A, as well as antioxidants. A 2-cup serving of raw arugula contains about 1 g of fiber, while remaining low in calories and carbohydrates.
The use of arugula for culinary and medicinal purposes can be traced back to ancient Egypt and Rome, where historical records indicate that the salad green was used to treat digestive disorders.
6. Beet Greens
Benefits: Fiber
Super low in calories but high in water content and nutrients like vitamin C, beet greens also contain 1.4 g of fiber per 1-cup serving.
Some research suggests that beet green powder is a potent source of protein, with dehydrated varieties offering up to 30 g per 100 g serving, more than other leafy greens like spinach powder.
Tips for Getting More Greens into Your Diet
Consider making salad greens one of your dietary staples with the following expert-recommended tips:
- Top or pair leafy greens with fruit to balance their bitter taste.
- Sauté leafy greens, such as spinach, with olive oil and garlic for a nutritious side dish.
- Bake leafy greens, such as kale, with spices and olive oil to create a potato chip alternative.
- Keep leafy salad greens crisp by rinsing and patting them dry before consuming.
- Blend a handful of leafy greens into a smoothie for a dose of greens along with fresh fruit.
- Adjust your salad greens throughout the year, switching to seasonal produce as needed.
- Add more leafy greens to your diet gradually, as consuming too much fiber too quickly can lead to uncomfortable digestive side effects like bloating and gas.
Read the original article on Verywell Health
