Feed Your Good Gut Bugs with this Produce Aisle Staple
By
Dr. Scott Olson, ND
Posted July 11, 2025
Improving your health doesn’t always have to be complicated or expensive.
Sometimes, it’s as simple—and tasty—as a handful of berries.
We’ve long known that blueberries pack a serious nutritional punch.
But this latest research takes things by revealing exactly how these berries enhance your gut microbiome—the community of beneficial bacteria living in your digestive system.
The study focused on overweight older adults. Researchers gave them the equivalent of about 1½ cups of blueberries daily for several weeks and monitored the changes.
The results were impressive. First, the blueberry eaters experienced lower cholesterol levels, along with several other beneficial biomarkers associated with heart health. That alone would be worth celebrating!
But here’s where it gets exciting…
The blueberry group also developed higher levels of antioxidant-digesting gut bacteria. In other words, these beneficial your gut bacteria team up with the blueberry compounds to maximize their health benefits.
This gut-friendly effect makes perfect sense when you consider what makes blueberries special in the first place. They’re loaded with polyphenols, particularly anthocyanins, the natural compounds that give blueberries their color.
These aren’t just pretty pigments—they’re powerful antioxidants that reduce inflammation and oxidative stress.
When you eat blueberries, these compounds travel to your gut, where they feed the good bacteria. In return, these bacteria help break down the blueberry compounds into even more beneficial substances that your body can use.
The beauty of this finding is its simplicity. No complicated protocols or expensive treatments are required—just a daily serving of blueberries could make a meaningful difference in your gut health and, as a result, your overall wellness.
Here are some simple ways to get your daily dose of delicious blueberries:
- Toss them in your morning yogurt or oatmeal
- Blend them into a smoothie with your favorite fruits
- Enjoy a handful as a sweet afternoon snack
- Mix them into pancake or muffin batter for a tasty treat
- Add them to a salad for a pop of color and sweetness
Who knew that something so small, simple, and tasty could pack such a powerful health punch?
While blueberries aren’t a magic cure-all, they show how small, consistent changes to your diet can support your health as you age.
P.S. Is your gut “good”? Here’s how to check…
Source:
Porter Starr KN, Connelly MA, Wallis J, North R, Zhang Q, et al. Effects of Blueberry Consumption on Fecal Microbiome Composition and Circulating Metabolites, Lipids, and Lipoproteins in a Randomized Controlled Trial of Older Adults with Overweight or Obesity: The BEACTIVE Trial. Nutrients. 2025; 17(7):1200. DOI.10.3390/nu17071200
Written By Dr. Scott Olson, ND
Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.
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