A bestselling author and doctor says that not eating enough of this food may cost the world millions of lives.
If you’re looking for a simple, powerful way to protect your health, one of the world’s leading physicians has a bold suggestion: eat more fruit.
According to Dr. Michael Greger, bestselling author and founder of NutritionFacts.org, the global health crisis isn’t just about what we eat—it’s also about what we’re not eating: “One of the deadliest things about our diets is not eating enough fruits,” Dr. Greger warns. “Worldwide, if humanity ate more fruits, we might save an estimated 1.7 million lives a year.”
That’s a staggering number—but it’s backed by a growing body of research showing that fruits are more than just a sweet snack. They’re packed with protective compounds that lower inflammation, support gut health, and reduce the risk of chronic diseases like heart disease, diabetes, and cancer.
Yet despite these benefits, most people fall far short of the daily recommended intake. In Dr. Greger’s view, changing this one habit could have a global impact on longevity and wellbeing.
Eat More Fruit Like . . .
Here’s a list of some top prebiotic fruits to get started. Prebiotics are fibers that feed gut bacteria, help optimize digestion, and boost everything from mood to your heart.
1. Amla
According to Dr. Greger, Amla—also known as Indian gooseberry—is the most antioxidant-rich whole food. Studies on the the fruit “knocked my socks off,” he said. “They’re just unbelievable!”
You can eat the berries or take extracts and supplements.
2. Avocados
Avocados are also one of the healthiest fruits. Longevity expert Dr. David Sinclair said that if he could eat only one fruit, “it would probably be avocados.” Which is unsurprising given how healthy they are! 🥑 😋
3. Strawberries
One cup of strawberries rocks fiber, ellagitannins, and fermentable sugars that act as prebiotics. They boost bifidobacteria populations in the gut and reduce oxidative stress and gut permeability.
4. Green Bananas
Green bananas are rich in resistant starch, a type of prebiotic fiber that nourishes the gut. With over four grams of fiber, including inulin, they’re richer when they’re green.
5. Raspberries
Raspberries pack a whopping eight grams of fiber a cup, along with prebiotics, xyloglucans, and polyphenols.
6. Blueberries
Blueberries are the sweethearts of the health and longevity world with literally masses of benefits from gut-health to the brain. Read up on them here.
7. Apples
Apples in their skin are healthier than most people think. They rock tons of pectin, a powerful prebiotic, and boost systemic health. They can also help you lose weight. 🍎
8. Oranges
A medium orange packs over three grams of fiber, mostly pectin, and healthy flavonoids. Studies show they curb anxiety, improve arterial function, and strengthen muscles.
9. Cherries
Cherries not only taste dope, they’re immensely healthy. They pack vitamins, minerals, melatonin, anthocyanins, polyphenols, and more.
10. Mangoes
Mangos rock dietary fiber, including prebiotics, and compounds like galacto-oligosaccharides and mangiferin. They’re delicious in yogurt, smoothies, and eaten raw.
Takeaway
When it comes to improving your health, adding more fruit to your plate might be one of the simplest— most powerful—steps you can take. As Dr. Greger reminds us, the global impact of eating more fruit isn’t just theoretical; it’s measurable, life-saving, and within reach.
The 10 fruits we’ve highlighted aren’t just delicious—they’re packed with fiber, antioxidants, and plant compounds that help fight disease and nourish your body from the inside out. So next time you’re planning a meal or craving something sweet, remember: fruit doesn’t just taste good—it could help save lives.
For the full prebiotic fruit list go here. 💚 🍌 🍎 🟠
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