Short answer: the research is early. In mice, red cabbage microgreens led to more kinds of gut bacteria.1 In a small study in people, broccoli sprouts helped keep bowels regular.2 That's promising but not proof. Eat microgreens with plenty of high-fiber foods.
Microgreens gut health research: red cabbage
In a 2023 study, mice ate low-fat or high-fat diets, with or without red cabbage microgreens.1 The team found:
- More kinds of gut bacteria in mice that ate the microgreens, on both diets.
- Shifts in some bacteria groups tied to lower weight-gain risk.
An earlier study by the same group found the microgreens lowered LDL and liver cholesterol in mice.3
Caution: mice aren't people. The amounts don't match a human serving. Studies in people are needed.
Broccoli sprouts and bowel habits
In a small study, healthy adults ate broccoli sprouts every day. It helped keep their bowels regular.2 Broccoli sprouts aren't microgreens, but they're close cousins. Read broccoli sprouts benefits.
Microgreens gut health and fiber
Microgreens contain fiber, but portions are small, so they add only a little. For a gut-friendly diet, the bigger fiber sources are:
- Beans, lentils and chickpeas
- Whole grains
- Mature vegetables and fruit
- Nuts and seeds
Sprouted beans and lentils are an easy way to add both fiber and crunch. Try sprouted lentil salad.
A practical approach
- Eat many kinds of plants. Variety is good for gut bacteria.
- Add microgreens daily to meals you already eat.
- Try red cabbage microgreens. They're easy to grow and colourful. See the red cabbage seed page.
- Include fermented foods like yogurt or kimchi, if they suit you. Try soybean sprout kimchi.
What we can't say yet
We can't say microgreens treat digestive problems, heal the gut, or replace medical care. If you have ongoing gut symptoms, see a healthcare provider.
For more on the research, read health benefits of microgreens and microgreens for weight loss.
Seeds in this article
Frequently asked questions
Are microgreens good for gut health?
They may help as part of a diet full of plants. In a mouse study, red cabbage microgreens led to more kinds of gut bacteria. Human studies on microgreens and gut health are still lacking.
Do microgreens have fiber?
Yes, but you eat small amounts, so they don't add much fiber per serving. Mature vegetables, beans, whole grains and fruit are bigger fiber sources.
Are broccoli sprouts good for digestion?
A small 2018 study in healthy adults found that eating broccoli sprouts daily helped normalize bowel habits. It's one study, so more research is needed.
Which microgreens are best for gut health?
Red cabbage has the most research so far, in mice. Eating a variety of microgreens and other plants is the best general approach for a healthy gut.
Written by Michael
A passionate sprouting professional sharing practical tips for growing sprouts and microgreens at home. More about Michael
Sources
- Wu Y, et al. Red cabbage microgreen modulation of gut microbiota is associated with attenuation of diet-induced obesity risk factors in a mouse model. Food & Function, 2023. Link
- Yanaka A. Daily intake of broccoli sprouts normalizes bowel habits in human healthy subjects. Journal of Clinical Biochemistry and Nutrition, 2018. Link
- Huang H, et al. Red cabbage microgreens lower circulating LDL, liver cholesterol, and inflammatory cytokines in mice fed a high-fat diet. Journal of Agricultural and Food Chemistry, 2016. Link
