Berry Good for You - July 2026 News from Gut Healthy
Published 3 months ago • 2 min read
July 2026
Small Fruit, Big Nutrition
If there's one thing I look forward to every summer, it's berry season. Whether you're picking your own, visiting the local farmers' market, or simply taking advantage of what's on sale at the grocery store, July is the perfect time to enjoy these colourful little fruits at their best.
While all berries are packed with nutrition, each variety brings something unique to the table.
Strawberries are one of the best sources of vitamin C, providing more than your daily requirement in just one cup. They also contain folate, potassium, and a variety of antioxidant compounds that help protect our cells from damage.
Blueberries are famous for their deep blue colour, thanks to compounds called anthocyanins. These powerful plant pigments have been linked to improved brain health, healthy aging, and reduced inflammation. They also provide fibre, vitamin K, and manganese.
Raspberries are fibre superstars, with around 8 grams per cup. That fibre helps support digestion, keeps you feeling satisfied, and provides nourishment for the beneficial bacteria living in your gut.
Blackberries often don't get the attention they deserve. They're another excellent source of fibre and are rich in vitamin C, vitamin K, and manganese. Their deep purple colour also signals an abundance of anthocyanins and other beneficial polyphenols.
If you happen to come across haskap berries (also known as honeyberries), don't pass them by. These elongated blue berries have a flavour somewhere between a blueberry and a raspberry, with a pleasant tanginess. They're exceptionally rich in anthocyanins, even more than blueberries, and are becoming increasingly popular as a Canadian-grown crop.
Tayberries, a cross between a blackberry and a raspberry, are another hidden gem. Sweet, juicy, and slightly tart, they provide plenty of fibre, vitamin C, and antioxidants while offering a wonderful balance of flavours that works beautifully in desserts, breakfast dishes, or simply eaten fresh.
One of the things that makes berries so special is their impressive combination of fibre and polyphenols. Fibre feeds your beneficial gut bacteria, while many of the polyphenols travel further into the digestive tract where they're transformed by those same microbes into compounds that may help reduce inflammation and support overall health. It's a wonderful example of how the foods we eat nourish not only us, but also the trillions of microorganisms that call our gut home.
This month, challenge yourself to enjoy a variety of berries whenever you can. Different colours and varieties provide different beneficial plant compounds, so mixing them up is one of the easiest ways to increase the diversity of nutrients on your plate.
Need some inspiration? My new Blueberry Lemon Muffins are a delicious way to make the most of berry season. They're packed with whole-food ingredients, naturally sweetened, and perfect for breakfast, snacks, or popping into the freezer for later.
Happy berry season!
Be well,
Peggy
Blueberry Lemon Muffins
Fall Cooking Classes
District of Saanich - Royal Oak Middle School Home Ec. Room (Registration will open August 12)
From Farm to Fork - A Harvest Dinner: Thursday, September 24
Thai Inspired Whole-Food Plant-Based Favourites: Thursday, October 8
Mexican-Inspired Whole-Food Cooking: Thursday, October 29
Taste of India: Spice and Savour: Thursday, November 12
Soup's On! Cozy Autumn Soups: Thursday, November 26
Entertaining Made Easy - Appys & Dips: Thursday, December 3
Panorama Recreation - North Saanich Middle School Foods Room (Registration will open August 6)
From Farm to Fork - A Harvest Dinner: Tuesday, September 29
Mexican-Inspired Whole-Food Cooking: Tuesday, October 20
One Pot Wonders: Tuesday, November 10
Entertaining Made Easy - Appys & Dips: Tuesday, December 1
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