A new study from the University of Arkansas suggests that celery, fennel, parsley and white carrot, vegetables in the Apiaceae family, may have a meaningful effect on digestive health. The research, published recently, found that regular inclusion of these vegetables in a Western-style diet reduced intestinal inflammation, improved gut bacteria diversity and reduced harmful bacteria populations.
To test the effect, researchers fed mice a diet modeled on the average Western menu, high in fat and sugar and low in fiber, and then induced intestinal inflammation. Some mice also received a daily amount of Apiaceae vegetables equivalent to about one cup a day for humans. Those that got the vegetables had less inflammation, lost less weight and showed fewer signs of intestinal damage. Their protective mucus layer along the intestinal wall was also better preserved than in mice that did not receive the extra vegetables.
The study also found major changes in the microbiome. Beneficial bacteria increased, including strains that produce butyrate, a short-chain fatty acid that feeds intestinal cells and helps maintain the gut barrier. At the same time, bacteria linked to inflammatory processes declined.
The researchers said the likely explanation is the combination of fiber and unique plant compounds in these vegetables. They highlighted apigenin, an antioxidant studied for its role in protecting the intestinal lining, falcarinol, which may help regulate inflammation, and pectin, a soluble fiber found mainly in celery that feeds helpful gut bacteria. The team stressed that the work was done in mice and still needs confirmation in human studies, but noted that the effective dose was modest, about one cup per day. They suggested easy ways to use the vegetables, including celery sticks with tahini or nut butter, fresh fennel in salad, plenty of parsley in soups and stews, and oven-roasted white carrot with other root vegetables.
