For over 25 years, I’ve studied the gut’s profound impact on overall health — first as a cardiac surgeon, then as a researcher in restorative medicine. What I’ve learned is simple: Your gut is the foundation of everything, from immunity to brain function to longevity.
One of the most powerful ways to support it? Eating the right vegetables. But not all vegetables are created equal. The most nutritional ones share two key traits: high polyphenol content and bitterness (yes, bitterness!). These compounds feed your gut microbiome, reduce inflammation and even sharpen cognition.
Here are the five healthiest vegetables I eat every day, no matter what:
1. Cruciferous vegetables
Broccoli, Brussels sprouts, cauliflower, cabbage, arugula, rapini — these are gut superheroes in the vegetable family.
Cruciferous vegetables promote postbiotic production, which are byproducts of bacterial fermentation that regulate immunity. They are also good for mitochondrial function, which is what helps convert the energy stored in food molecules into usable energy for cells.
These vegetables are rich in sulfur compounds. These compounds support vascular health by boosting postbiotic hydrogen sulfide, a critical signaling molecule that tells cells what to do to promote health.
I always chop them before cooking