• Start your new year with seasonal vegetables to support gut health.
  • Foods like asparagus, cabbage and carrots provide fiber and anti-inflammatory nutrients.
  • Eat a variety of colors and use cooking methods that preserve nutrients for best results.

New Year’s nutrition messages often push drastic resets and fad diets. Instead of overhauling your entire life, focus on something realistic and sustainable: your gut health. The gut is connected to your entire body, so supporting it can boost overall health.

A simple first step? Add wintery vegetables to your grocery list and meals. Vegetables are packed with polyphenols, vitamins, minerals, antioxidants and fiber—all of which support gut health and may reduce the risk of chronic disease.

While it may seem more challenging to choose local, seasonal vegetables in the winter, there are plenty of gut-friendly options. To help, we asked dietitians to recommend six gut-friendly vegetables to stock up on this January.

1. Asparagus

Known for its crisp texture and rich flavor, asparagus is a top winter vegetable. “[It’s] widely available year-round in most grocery stores, making it an easy, accessible option to add to winter meals,” says Kaitlin Hippley, M.Ed., RDN, LD, CDCES. She recommends it for its inulin-type fructans, a prebiotic fiber that helps feed beneficial gut bacteria and supports a balanced microbiome for smoother digestion. 

Hippley suggests steaming or roasting asparagus to preserve its vitamin C and folate. “Try a squeeze of lemon, a sprinkle of Parmesan or light grilling to keep it crisp and flavorful,” she adds. For example, this asparagus with balsamic vinegar and Parmesan recipe is a great place to start.

2. Winter Squash (Butternut, Kabocha, Acorn)

The aromatic smell of roasted squash is the definition of winter comfort. In addition to its sensory appeal, winter squash is an excellent source of fiber, rich in beta-carotene, vitamin C and antioxidant carotenoids, says Amy Shapiro, M.S., RD, CDN.

“Winter squash supports gut microbial diversity, helps to produce short-chain fatty acids (SCFAs) and may improve overall digestive comfort due to its soothing, easy-to-digest texture,” says Shapiro. SCFAs are produced when fiber is fermented in the intestines and have been linked to many benefits, including reduced inflammation, better immune function, improved blood sugar control and protection for the heart, liver, brain and even against certain cancers.

Squash is delicious roasted and can be added to salads, grain dishes, baked goods and pureed into soups.

3. Cabbage

Cabbage is a warm and inviting ingredient in hearty soups, stews and sautés. Hippley recommends it because “it is rich in fiber, vitamin C, vitamin K and antioxidant compounds that support overall digestive wellness. Its fiber helps promote regularity and feeds beneficial gut bacteria, making it a naturally gut-friendly choice.”,

Shapiro agrees, “I love cabbage; both colors (green and purple) are delicious. It’s packed with insoluble and soluble fiber, naturally high in vitamin C and polyphenols, which protect the gut-lining cells from oxidative stress. It is also rich in glucosinolates, plant compounds with anti-inflammatory properties.” 

She adds that when cabbage is fermented—like in sauerkraut and kimchi—it becomes a probiotic-rich food, introducing live bacteria that help diversify the gut microbiome.

4. Brussels Sprouts

Like cabbage, Brussels sprouts “contain prebiotic fiber, making them a gut-friendly vegetable that nourishes beneficial bacteria and supports healthy digestion,” says Hippley. “They also provide vitamin C, vitamin K and phytonutrients, making them nutrient-dense and supportive of overall wellness,” she adds.

Hippley suggests slicing them thin and adding them to stir-fries for a nutrient-packed, gut-friendly meal. Shaved into salads—like in this Kale and Shaved Brussel Sprouts Salad—is another great option.

5. Carrots

Carrots are a longtime favorite in the vegetable world thanks to their versatility, classic crunch and impressive nutrient profile. For gut health, Shapiro highlights their fiber content, which helps feed beneficial bacteria. “Carrots’ prebiotic fibers also help produce SCFAs, which reduce inflammation in the colon and support a strong gut barrier.”

They are also naturally high in polyphenols and contain beta-carotene, especially orange carrots. “Beta-carotene, a precursor to vitamin A, helps maintain the integrity of the gut lining,” says Shapiro. A colorful mix offers even more benefits, including anthocyanins in purple carrots and lutein in yellow carrots—both types of polyphenols that support gut and overall health.

Shapiro recommends adding them to soups, salads and even baked goods for a fiber boost. For a fun, cozy breakfast spin, try these Carrot Oatmeal Cakes.

6. Leeks

Leeks are hearty and can withstand frost and snow, making them a great addition to winter meals. Like other members of the allium family—such as garlic and onion—leeks are packed with nutrition. They contain sulfur compounds and other polyphenolic compounds with antioxidant and anti-inflammatory properties. They’re also a good source of fiber and contain prebiotics called inulin-type fructans, which help feed beneficial gut bacteria.  

Get a double dose of gut-healthy fiber with this Leek, Asparagus and Potato Soup—one serving provides about one-third of the recommended daily fiber intake.

Shopping and Cooking Tips

Adding these vegetables to your eating plan is easy when you follow some of these tips:

  • Eat the Rainbow. Aim to shop for different colored vegetables to boost both nutrients and flavor. Try to “eat the rainbow” even within the same vegetable family. For example, if you love green cabbage, also give purple cabbage a try.
  • Lightly Steam or Sauté. Forget about boiling, which can cause vitamins to leach out into the water and make vegetables look drab. Instead, Hippley suggests lightly steaming or sautéing to preserve vitamin C and folate.
  • Pair with a Fat Source. Preparing your vegetables with a small amount of healthy fats, like olive oil, can increase the absorption of fat-soluble vitamins like A, E and K, says Hippley. 
  • Consider Fermented Versions. “For even more digestive and gut‑supportive benefits, fermented cabbage adds live beneficial bacteria that can support microbiome balance,” says Hippley. Shapiro agrees and loves homemade sauerkraut.
  • Make It Seasonal. Adding seasonal winter fruit like pomegranates and citrus fruits to slaws or roasted vegetables is a great way to make food colorful and fun while adding extra fiber and vitamin C.
  • Add to Already Prepared Dishes. Any of these vegetables can be added to salads, bowls, egg scrambles, side dishes or sandwiches. Using leftovers is an easy way to simplify meal planning while boosting nutrition.

Our Expert Take

To build healthy habits that last, start by focusing on gut-friendly vegetables. Vegetables like Brussels sprouts, asparagus, carrots, leeks and cabbage provide a variety of gut-supporting nutrients, including prebiotic fiber, probiotics, vitamins and minerals. This new year, focus on what you can add to your diet to support a happy, healthy gut.