With all the buzz about gut health these days, you may be grocery shopping with your microbiome in mind. It’s a worthy goal, after all: This microbiome refers to the trillions of bacteria, fungi and yeasts that live in your digestive tract, and it’s been shown to be play a role in maintaining a healthy immune system, as well as your body’s ability to stave off chronic diseases.
Including a variety of fiber-rich foods in your diet, as well as those that include prebiotics and probiotics, is beneficial; however, busy modern lives often make it difficult to stick to a diet that’s good for your gut. This is where the frozen food aisle can play a role in helping you eat the healthiest diet for you. We’ve chosen the No. 1 gut-healthy frozen food at Costco—you may be surprised by its convenience and versatility.
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The Best Gut-Healthy Frozen Food at Costco
If you’re turning to the frozen food aisle for a gut-healthy choice, you’ll want to head straight to the vegetable section. There you’ll find Kirkland’s Frozen Broccoli Florets. Not only are these cruciferous vegetables packed with gut-healthy fiber, they can also be incorporated into quick and easy meals. “I associate frozen foods with convenience, and most people typically have a few things stocked up for those busy days,” says Danielle Townsend, RDN, a registered dietitian with Primary Healthcare Centers in Trenton, Georgia. And that’s where picking up a package of this broccoli comes in.
Frozen vegetables like the Kirkland Frozen Broccoli Florets are perfect for adding a vegetable to a quick meal. You can steam the florets for a quick side (try our Tangy Broccoli with Almonds) or sauté them in a stir-fry dish. If you’re preparing a sheet-pan meal or are baking your meal in the oven, broccoli is an excellent choice, as it roasts easily alongside other dishes in the oven.
What to Look For in Gut-Healthy Frozen Food
When it comes to gut health specifically, frozen food or meals that contain vegetables, fruit and beans are good choices, says Townsend. These foods are all packed with fiber. Fiber is important for gut health because it supplies “food” for good bacteria to eat so they can thrive. Specifically, broccoli stems provide cellulose, a type of insoluble fiber that these bacteria enjoy so much.
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On the other hand, you’ll want to avoid the ultra-processed foods that are easy to find on freezer shelves. “Frozen meals that are high in refined carbohydrates, added sugars and artificial additives can negatively impact gut health by promoting inflammation and altering the gut microbiome,” says Wan Na Chun, M.P.H., RD, owner of One Pot Wellness. That can potentially make a difference in your health. For example, one study found an association between ultra-processed food intake and the development of inflammatory bowel disease. Chun recommends limiting or avoiding these types of frozen foods to support a healthy gut. “Instead, opt for minimally processed frozen options like fruits, vegetables and lean proteins,” she says.
You’ll also want to skip foods high in added sugar as these can have a negative effect on gut health when consumed regularly. “Added sugar and ultra-processed foods can degrade the healthy environment you’re trying to build in the gut,” says Townsend. Although preliminary research has suggested that high-sugar diets can promote gut dysfunction, more research is needed on humans to confirm this link. Still, it’s recommended to limit added sugars for a variety of health reasons, including weight management, heart health and blood sugar regulation.
The Bottom Line
Choosing gut-healthy foods doesn’t mean missing out on convenience. You can have both when it comes to fiber-rich veggies like Kirkland’s Frozen Broccoli Florets, conveniently packaged in the frozen food aisle at Costco.
Frequently Asked Questions
What are the healthiest frozen foods to buy?
Frozen foods that are minimally processed, such as single-ingredient frozen vegetables, fruits, beans and grains, are the best for a gut-healthy diet. Examples include frozen wild rice, edamame and frozen brown rice, to name a few. More highly processed frozen foods with added ingredients, particularly those with added sodium, saturated fat and sugar, should be limited in the diet.
What are the three best frozen vegetables for gut health?
While all vegetables contain beneficial compounds for gut health, some provide more gut-healthy fiber than others. Our top three choices for the best frozen vegetables for gut health are frozen broccoli, okra and root vegetables.
Is it OK to eat frozen food every day?
Yes, it’s OK to eat frozen food every day, if the foods are minimally processed with few added ingredients. Minimally processed frozen foods are an excellent and convenient way to incorporate nutrient-dense foods in the diet.
