Have Gut Issues? A Doctor Shares 5 Superfoods He Eats To Heal The Gut And Liver: ‘Extremely Protective’

1. Olive oil

Olive oil is rich in polyphenols and healthy monounsaturated fats, which help to nourish good gut bacteria, reduce inflammation, and support a healthy digestive system. It also aids in smoother digestion and may help prevent constipation.

“I try to eat between 2 to 4 tablespoons of olive oil that I just drizzle it on my food because people who eat more olive oil have increased beneficial gut bacteria, a lower risk of fatty liver disease, and a lower risk of gallbladder disease,” he says.

2. Avocados

Avocados are packed with fiber, which promotes healthy digestion and supports beneficial gut bacteria. Their anti-inflammatory properties also help reduce bloating and improve overall gut function.

Dr. Salhab says avocados pack on a “surprising amount of fiber. They’re a natural prebiotic, and it’s one of those liver and colon health superfoods.”

3. Fruits With Skin On

Fruit skins are rich in fiber, particularly insoluble fiber, which helps promote regular bowel movements, prevent constipation, and feed beneficial gut bacteria for a healthy microbiome.

Salhab recommends fruits such as kiwis, pears, and apples with skin on.

“Apples have a really strong protective effect for the liver, and if you just add some cinnamon, it makes a great snack, especially for kids,” he suggests.

4. Mixed nuts

“They’re packed with vitamin E, which is essential for liver health, and they support brain health,” Salhab reveals. “People who eat more nuts may have a lower risk of colon cancer.”

Additionally, the skins of nuts contain prebiotic fiber and polyphenols. The antioxidants in nut skins, like flavonoids and vitamin E, protect liver cells from oxidative stress and support detoxification.

5. Drinks like green tea, black tea, and 70% dark chocolate cacao

Green tea and cacao contain catechins, which support gut lining integrity and may reduce bloating and digestive discomfort.

Green and black tea contain powerful antioxidants like EGCG and theaflavins, which help protect the liver from oxidative stress and reduce the risk of fatty liver disease.

These can be “extremely protective against fatty liver disease," he explains.