The 5 Best Frozen Foods for Gut Health, Recommended by Dietitians

Reviewed by Dietitian Mandy Enright, M.S., RDN, RYT

Key Points

• Fruits, vegetables and legumes can support a healthy gut—including frozen options.

• Frozen edamame, berries, broccoli, onions, peas and carrots offer gut-healthy benefits.

• Stock up on single-ingredient frozen foods to save money, time and add nutrition to meals.

Your gut bacteria impact virtually every aspect of your health, from your heart, brain and metabolism to your immune system. But you don’t need to spend a bundle on fancy supplements to keep your gut functioning at its best. There are plenty of whole foods that can help. And dietitians say one convenient—yet unexpected—place to find them is your grocery store’s freezer aisle. 

That said, the frozen food aisle is a big place. To help you narrow things down, we asked nutrition experts to share their favorite frozen foods for gut health. Here are their top five picks.

1. Edamame

These tasty little soybeans contain a cocktail of nutrients that support gut health. The first is fiber (8 grams per cup!), a nutrient that we don’t consume nearly enough of, says Joan Salge Blake, Ed.D., RDN, FAND In addition to keeping your digestive system regular, edamame’s fiber also promotes gut health via your microbiome, says Patricia Bannan, M.S., RDN. “Soy’s fiber can be fermented by gut bacteria into short-chain fatty acids, which help support the cells lining the colon,” she explains.

Soy is also rich in plant protein (18 grams per cup), especially beta-conglycinin, which additionally encourages short-chain fatty acid production. To top it all off, edamame provides isoflavones that can help support digestive and metabolic health, says Bannan.

Don’t just save edamame for snacking. Bannan recommends tossing it into stir-fries and salads or blending it into dips. “It is also great in a quick gut-friendly bowl with brown rice, shredded carrots, cucumber, avocado and a miso-ginger dressing,” she says.

2. Berries (Single Variety or Mixed)

Berries contain antioxidants called polyphenols that help reduce intestinal inflammation and promote a strong, healthy gut barrier. Because frozen berries are flash-frozen at the time of harvest, their nutrients are locked in and preserved, says Marjorie Nolan Cohn, M.S., RDN, CEDS-C. “Frozen berries are often even more nutrient-dense than fresh berries that traveled far and sat around for a long time before you pick them up at the grocery store.” 

These frosty berries are an easy way to pump up the nutrition in your favorite smoothie. They’re also delicious warmed and swirled into oatmeal or yogurt. “My favorite way to use frozen berries is to just toss them right into the middle of muffin or cupcake batter before baking,” says Nolan Cohn. “As they bake the berries get all jammy and create pops of color while naturally sweetening everything. It’s such an easy way to add more fruit, and they turn out delicious every time.” 

3. Broccoli

“If you feed the healthy bacteria in your gut, they will thrive and overpower the unhealthy gut bacteria,” explains Salge Blake. Enter frozen broccoli. This cruciferous veggie isn’t just a great source of fiber (6 grams per cooked cup). “It also contains phytonutrients, including glucosinolates, which can be metabolized by the microbes in your GI tract,” says Salge Blake. Research shows this may reduce inflammation and protect against cancer.

In the kitchen, frozen broccoli is a huge time-saver, since you don’t have to wash it, chop it or worry about it spoiling in the fridge, says Bannan. “My favorite way to use it is to roast it straight from frozen at high heat with olive oil, garlic powder and a pinch of salt until the edges are browned. Finish with lemon and a sprinkle of hemp seeds or nutritional yeast, then add it to grain bowls, pasta, eggs or sheet-pan dinners,” she says.

4. Onions

“Onions aren’t just filled with flavor. They are great for gut health, period,” says Nolan Cohn. “They are a rich source of fructans, which include a prebiotic fiber called inulin. This prebiotic is like food for your good gut bacteria, helping them grow and thrive, which can promote smoother digestion, ease bloating and even strengthen your immune system, she says. Onions also contain quercetin, an antioxidant that protects the lining of your gut, creating a favorable environment for your good gut bacteria to flourish.

“Frozen onions complement so many different meals,” says Nolan Cohn. “You don’t even need to thaw them. I just toss them directly into a hot pan with a little oil and cook them until the excess water evaporates and they turn translucent before adding my ground meat or eggs.”

5. Peas & Carrots

Peas and carrots may not sound exciting. However, your gut would beg to differ. This classic combo boasts a double dose of gut-friendly nutrients. First, peas give you plant protein that encourages the growth of good gut bacteria. Then, carrots supply prebiotic fibers, which spur the production of even more favorable microbes. Like all the foods on this list, they’re also an easy way to rack up more fiber (5 grams per cooked cup).

If plain peas and carrots aren’t your thing, toss them into soup for a nutrition boost, suggests Salge Blake. “My classic ‘homemade soup’ recipe is to open two cans of vegetable soup and add a package of frozen peas and carrots to the pot,” she says. “This will provide a hefty amount of soup that I use during the week for a high-fiber afternoon snack or lunch addition.”  

Tips for Enjoying Frozen Food

To get the most out of your frozen food purchases, try these expert-backed tips: 

• Look for minimal ingredients: “For gut health, the best options are usually simple, with the food itself as the main ingredient,” says Bannan. “For example, frozen blueberries, broccoli florets or shelled edamame.” A little added salt is fine, but you’ll want to check the ingredient list to make sure there are no added sugars, fat or sauces. 

• Use them to add extra nutrition to your favorite foods: “Top a frozen pizza with frozen sliced peppers and onions prior to cooking to boost the nutrition and fiber content of the meal,” says Salge Blake. Or “stir berries into oatmeal or Greek yogurt, toss frozen broccoli into pasta or grain bowls, or add edamame to salads, soups and stir-fries,” suggests Bannan.

• Stock up strategically: “Buying extra frozen fruits and veggies, like when there’s a sale, is a wise investment,” says Nolan Cohn. “Think of it like meal-prepping for your grocery budget. When frozen berries or broccoli go on sale, stocking up is like locking in a good exchange rate.”

• Store them properly: Frozen foods won’t spoil if they are frozen and stored correctly, so set your freezer to 0°F to keep them safe. Then, store them in their original packaging until you’re ready to use them to prevent freezer burn. After opening, store them in a tightly sealed zip-top bag. 

Our Expert Take

Whole foods like fruits, vegetables and legumes are among the best foods for gut health. And the frozen food aisle of your supermarket is a great place to stock up. There you’ll find some of dietitians’ favorite foods for gut health, such as frozen edamame, berries, broccoli, onions, peas and carrots. These freezer staples are rich in fiber, plant protein and antioxidants, all of which keep your gut happy and healthy. So, next time you visit the supermarket, don’t forget to swing by the freezer section to load your cart with these nutrient-packed, gut-healthy foods.

Read the original article on EatingWell