Regular readers of these pages have to come to learn the importance of maintaining a balanced gut microbiome for good health and longevity. Your gut, or digestive system is home to both “good” and “bad” bacteria promoting the health of the good has been shown to be one of the keys to a longevity and an antiaging lifestyle.
But if you think that maintaining good gut health means revamping your entire diet – think again. Current research suggests that all it may take is to increase your consumption of one type of vegetable – leafy greens. These nutrient-dense veggies—like kale, spinach, collard greens, arugula, and Swiss chard—offer powerful benefits for your gut health and beyond.
Leafy greens, like spinach, kale, and arugula, contain prebiotics—compounds that feed bacteria in your gut. The combination of prebiotics and probiotics helps create a balanced, diverse microbiome, which contributes to better digestion, immune health, and even mood.
In addition to prebiotics, Supriya Rao, M.D., a board-certified gastroenterologist, highlights that leafy greens contain a unique plant sugar called sulfoquinovose. While research is ongoing, sulfoquinovose has been shown to help nourish beneficial gut bacteria, contributing to a more balanced microbiome.
Alyssa Simpson, RDN, CGN, CLT, a digestive health dietitian in Phoenix, echoes this point, saying, “This special plant sugar called sulfoquinovose supports healthy bacteria without giving harmful ones an advantage.”
Rao also points out that leafy greens are rich in fiber. “Fiber is an essential nutrient that helps promote healthy digestion, regulate blood sugar levels, and reduce your risk for heart disease,” says Rao. Leafy greens are packed with fiber, with exact amounts varying depending on the vegetable.
Another potential benefit of all that fiber? “Fiber [in leafy greens] gets broken down into short-chain fatty acids, which help calm inflammation and keep your gut lining strong,” says Simpson.
Emerging research suggests that what’s good for your gut may also benefit your brain, thanks to the gut-brain axis—the two-way communication pathway between the digestive and nervous systems.
In fact, leafy green vegetables are a staple of the MIND diet—an eating pattern developed specifically to promote brain health as we age. Following the MIND diet has been linked to improved cognitive function and a lower risk of Alzheimer’s disease. Notably, the greatest benefits are seen in those who consume higher amounts of leafy greens. Several studies have found that eating leafy green vegetables daily significantly slowed cognitive decline.
