This cheap fruit, compared to avocados and kiwis, is actually a gut-healthy superfood, packed with fiber and antioxidants.

  Step aside kiwi and oranges—there's an unassuming fruit that can surpass them all without breaking the bank. Gastroenterologist Dr. Palaniappan Manickam, commonly referred to as Dr. Pal, has disclosed that guava, among the least expensive fruits in India, could be the key to a healthy gut.

In an Instagram reel, Dr. Pal stated that this tropical staple, costing around ₹5 each, is “high in fiber” and “naturally supports gut health.” He states that 100 grams of guava contains almost 5 grams of fiber, serving as a natural solution for constipation and slow digestion.

“Guava comes to the rescue,” states Dr. Pal.

In his post, Dr. Pal tackled an issue that many are reluctant to discuss openly—constipation. “Having a hard time with constipation?” “Guava to the rescue,” his caption stated, encouraging individuals to overlook expensive imported fruits and rediscover India’s nutritional treasures.

He stated that guava is not only high in fiber but also an effective prebiotic that promotes the development of beneficial gut bacteria. Having a low glycemic index ranging from 12 to 24, it is appropriate for diabetics as well. The fruit is rich in antioxidants and Vitamin C, both of which aid in lowering gut inflammation and enhancing immunity

Dr. Pal humorously remarked, “Uttar Pradesh is the top guava producer in India." “I truly question what gastroenterologists do there—likely nothing, as they won’t have any patients!”

Higher Vitamin C content than oranges, states another specialist.

Notably, Dr. Pal is not the sole doctor extolling the virtues of guava. In another post on X (previously Twitter), Dr. Anshul Sadhale, a physician and fitness expert from Pune, challenged the widespread notion that oranges are the top source of Vitamin C.

He noted that guavas have more than four times the Vitamin C content of oranges, as one cup provides approximately 370 mg. The elevated Vitamin C levels promote tissue healing, enhance immune function, and facilitate collagen synthesis—rendering guava especially advantageous for individuals recuperating from sickness or strenuous exercise.

The benefit of fiber: satiety and regulation of blood sugar levels.

Dr. Sadhale emphasized guava's remarkable fiber benefit, which aids in appetite control and keeps blood sugar levels stable. The fiber in the fruit slows down digestion, curbing hunger cravings while avoiding abrupt energy surges and declines. Its low glycemic index facilitates a slow energy release, thereby enhancing insulin sensitivity—an essential element in controlling diabetes and sustaining a healthy weight.

Supported by scientific research

A report from Healthline reinforces these expert opinions, referencing several studies conducted between 2020 and 2022 that validate guava’s beneficial effects on health. Studies indicate that guava leaf extract aids in managing blood sugar levels, boosts insulin sensitivity, and promotes long-term glucose regulation. It could also safeguard cardiovascular health by lowering oxidative stress and enhancing cholesterol levels.

The potassium and soluble fiber in the fruit help lower blood pressure, support heart function, and decrease the risk of heart disease and stroke.

Guava is indeed a nutritional powerhouse in disguise, promoting digestive health while also supporting heart and immune function. It merges the advantages of more expensive fruits like kiwi and orange while costing significantly less.

According to Dr. Pal, the key to improved gut health may lie not in fancy diets or supplements but in something as straightforward and readily available as a daily guava. Next time you stop by the fruit stand, consider passing on the imported sections and choosing this budget-friendly superfruit—your digestive system will appreciate it.

Outside of digestion

A report from WebMD states that guava's health benefits reach well beyond merely gut health. The fiber in the fruit not only supports digestion but also assists in relieving both constipation and diarrhea. Research referenced in the report indicates that guava leaf extract can lessen the severity and length of diarrhea, whereas guava leaf tea has demonstrated potential in managing blood sugar levels post-meals—rendering it advantageous for individuals with diabetes.

The report states that guava leaf extract might aid in alleviating menstrual cramps and displays antimicrobial traits, owing to compounds like flavonoids and tannins. A single guava offers almost one-and-a-half times the daily recommended amount of Vitamin C, making it a nutrient-rich, immune-enhancing, and cost-effective fruit that promotes overall health.

Synopsis 

Gastroenterologist Dr. Palaniappan Manickam (Dr. Pal) has praised guava as India’s budget-friendly key to digestive wellness, surpassing expensive fruits such as kiwis and avocados. In an Instagram post, he noted that 100 grams of guava provides close to 5 grams of fiber, supporting digestion and alleviating constipation. Supported by authorities like Dr. Anshul Sadhale, guava contains four times the Vitamin C of oranges, has a low glycemic index, and is rich in heart-protective antioxidants—transforming this modest fruit into a nutritional powerhouse for gut health, immunity, and overall well-being.