The Surprising Plum Supporting Gut Health and Helping Reduce Inflammation

When it comes to supporting overall health, holistic nutritionist Liv Kaplan says two areas are increasingly connected: gut health and inflammation.

“Many people don’t realise how closely the health of our gut is linked to inflammation in the body,” Kaplan explains. “When we support our gut with the right foods, we can also help support the body’s natural inflammatory response.”

One fruit gaining attention for its potential benefits in both areas is the deep purple Queen Garnet plum.

“The Queen Garnet is particularly interesting because of its naturally high levels of anthocyanins,” Kaplan says. “These are powerful antioxidant compounds responsible for the fruit’s rich purple colour.”

Anthocyanins are plant compounds studied for their role in supporting gut health and helping the body manage inflammation and oxidative stress.

WHY ANTIOXIDANTS MATTER FOR GUT HEALTH

According to Kaplan, antioxidant-rich foods can play an important role in supporting the gut microbiome, the community of beneficial bacteria that live in the digestive system.

“A healthy gut microbiome helps regulate many functions in the body, including digestion, immunity and inflammation,” she explains.

Foods rich in plant compounds like anthocyanins may help support beneficial gut bacteria while also helping the body manage inflammatory processes.

“That’s why I often encourage people to include a wide variety of colourful plant foods in their diet,” Kaplan says.

THE QUEEN IS NO ORDINARY PLUM

Unlike many plums, the Queen Garnet variety has deep purple flesh as well as skin, contributing to its high levels of anthocyanins. It contains 20 times the amount of anthocyanins than regular plums and six times the amount of blueberries.

The fruit can also be enjoyed year-round in a convenient powdered form made from freeze-dried plums, making it easy to add to everyday meals.

“It’s a simple way to boost antioxidant intake,” Kaplan says. “Plus, it adds a beautiful colour and flavour to foods.”

EASY WAYS TO ADD IT TO YOUR DIET:

Kaplan says the fruit works well in a range of simple recipes.

Her favourite ways to incorporate Queen Garnet plum powder include:

• Blending it into smoothies
• Stirring it through yoghurt
• Adding it to overnight oats
• Mixing it into smoothie bowls
• Using it in healthy baking