We love stocking up on this frozen fruit to add it to smoothies!
Though it's recommended to consume 25 to 38 grams of fiber per day based on the 2020-2025 Dietary Guidelines for Americans, more than 90% of women and 97% of men fall short of this goal.
While tracking protein intake may seem more crucial, making sure you consume enough fiber is key to improving overall health. Adequate fiber intake has been shown to support gut health, aid digestion, enhance bone strength, assist in weight management, and lower the risk of chronic diseases—all of which contribute to longevity.
Rather than resorting to chalky supplements, you can get your daily fiber from a wide variety of tasty, fiber-rich foods.
According to Dr. Will Bulsiewicz, a gastroenterologist and author of the New York Times bestseller Fiber Fueled, raspberries are one of the best fruits for gut health. In a February 2023 Instagram reel, he noted, "I'm a huge fan of raspberries. They're not only delicious but also incredibly healthy."
Bulsiewicz adds, "Raspberries are rich in fiber, with one cup containing about 7 grams—half the daily fiber intake of the average American."
In addition to being high in fiber, raspberries are packed with essential nutrients, such as vitamin C and polyphenol antioxidants, which are highly beneficial for overall health. According to Bulsiewicz, despite their sugar content, berries have been shown to help reduce the risk of developing type 2 diabetes and can even aid in reversing it.
Bulsiewicz highlights that raspberries are low in FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols), which means they’re a great option for people with digestive issues or irritable bowel syndrome (IBS). For those working on gut recovery, raspberries are an ideal fruit to include in your diet.
There are plenty of delicious ways to incorporate raspberries into your diet, such as raspberry toasts, salads, spritzers, and smoothies. Even when fresh berries aren't in season, frozen raspberries can be used in oatmeal cups, yogurt bark, or fruit crisps.
Proper storage helps keep raspberries fresh longer. To ensure they last, it’s best to store them in a cool and dry environment.
Adding raspberries to your diet is a delicious way to boost fiber intake, support digestion, and absorb valuable vitamins and antioxidants. However, raspberries shouldn’t be your sole source of fiber. Dr. Bulsiewicz recommends eating a diverse range of plants, whole grains, healthy fats, and protein daily to improve gut health and overall well-being.
If you need more ideas on how to keep your gut happy, check out what a gastroenterologist eats in a day.