As we transition into spring, this is the perfect time to start thinking about adding more seasonal leafy greens to our diet. Although there are plenty of ways to include them in the winter, spring seems to increase our desire for lighter foods as the temperatures warm up. Leafy greens are truly amazing as they are packed with fiber, vitamins, and minerals essential for gut health and bone strength. They provide key nutrients such as vitamin K, calcium, and magnesium, which are key in maintaining strong bones. You might be familiar with some common types of greens, including spinach, kale, arugula, and Swiss chard. This article will share some benefits for gut and bone health, discuss the best ways to absorb nutrients from leafy greens, and provide ideas for adding them quickly into your diet. I promise you will begin to love leafy greens if you don’t already!
How leafy greens benefit gut health:
1. Rich in fiber for healthy digestion
Leafy greens don’t always come to mind when discussing fiber, but they contain both insoluble and soluble fiber. The benefit of adding insoluble fiber like this to your diet is more regular bowel movements with less constipation and bulkier stools. This is an excellent benefit for anyone who has struggled with “being regular” in the past. Soluble fiber helps improve digestion and contributes to more balance in the gut microbiome by feeding the beneficial gut bacteria.
2. Prebiotic power for feeding gut bacteria
The fiber found in leafy greens acts as prebiotics in feeding beneficial bacteria in the
gut. Researchers have found an unusual but abundant type of sugar in leafy greens called sulfoquinovose (SQ). This sugar acts as an energy source for gut bacteria, leading to the growth of beneficial bacteria in the gut (Walter and Eliza Hall Institute, 2016). As the microbiome flourishes with more diversity of beneficial bacteria, this leads to better digestion, immune function, and mood regulation.
3. Supports a healthy gut lining and inflammation
The fiber and phytonutrients in greens help maintain a strong gut barrier, which prevents inflammation and leaky gut. Specifically, antioxidants and polyphenols are responsible for lowering gut inflammation. For those who struggle with IBS, this can be quite helpful in reducing symptoms and creating more gut stability.
How leafy greens support bone density:
1. High in vitamin K for bone density
Vitamin K is a key nutrient that helps with bone mineralization and calcium absorption. When it comes to bone health, getting adequate vitamin K can reduce the risk of bone fractures and the development of osteoporosis.
2. Rich in calcium
Calcium is another essential mineral for maintaining healthy bones and preventing
bone loss. Leafy greens, in general, are a great source of this mineral, and it’s especially rich in kale and collard greens. We don’t always think about vegetables as good sources of calcium, but adding them to meals is such an easy way to increase the nutrient density of your food. Something to remember when consuming leafy greens for calcium content is a plant compound called oxalate. When vegetables contain high amounts of oxalate, it binds with calcium and prevents proper absorption. Oxalates can also be a problem for people who are prone to kidney stones. For this reason, I recommend focusing on leafy greens that are low in oxalates, such as kale, collard greens, bok choy, and mustard or turnip greens. Therefore, spinach is especially high in oxalates and is not the best way to get more calcium from plant foods.
3. Magnesium for bone strength and flexibility
Magnesium is another crucial mineral for bone health that helps to regulate calcium levels in the body. It also supports bone structure and prevents brittleness.
Easy ways to add leafy greens to your diet:
Smoothies: Blend spinach or kale with fruit and plant-based milk for an easy gut-friendly boost
Salads: Mix different greens with gut-friendly toppings like seeds and citrus dressing
Soups and stews: Stir in Swiss chard or collard greens toward the end of cooking for extra fiber and nutrients
Sauteed or steamed: Lightly cook greens with olive oil and garlic to enhance digestibility
Egg dishes and scrambles: Add spinach or arugula to scrambled eggs or tofu
Wraps and sandwiches: Use large greens like collards as a wrap instead of bread or add to sandwiches
Pasta and grain bowls: Toss greens into quinoa, rice or pasta for a fiber-rich meal
Pesto and sauces: Blend greens into a homemade pesto or mix finely chopped greens into tomato sauce
Conclusion:
Leafy greens are a powerhouse for gut health and bone strength, providing fiber, prebiotics, calcium, vitamin K, and anti-inflammatory compounds. Try to choose low-oxalate options like kale, bok choy, and arugula to ensure better calcium absorption. Simple additions to meals can support digestion, improve microbiome diversity, strengthen bones, and promote overall well-being. Rotate different greens each week for a variety of nutrients and gut-friendly benefits.
References
Walter and Eliza Hall Institute. (2016, February 15). Sweet discovery in leafy greens holds key to gut health. ScienceDaily. Retrieved February 21, 2025 from www.sciencedaily.com/releases/2016/02/160215114005.htm
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