Are goji berries good for the gut?

January 10, 2026 •

4 min read

Goji berries, often recognized for their use in traditional medicine, have gained attention for their potential to enhance gut health. Scientific studies suggest that goji berries have the ability to modulate gut microbiota, and are rich in prebiotic polysaccharides.

Quick Summary

Goji berries can be beneficial for digestive health, offering prebiotic and fiber content that nourishes beneficial gut bacteria. The consumption of goji berries supports a healthy gut barrier and aids in digestive regularity.

Key Points

Prebiotic Rich: Goji berries contain unique polysaccharides that act as prebiotics, nourishing beneficial gut bacteria like Bifidobacteria and Akkermansia.
Supports Gut Health: The fermentation of goji polysaccharides produces butyrate, which strengthens the intestinal barrier and reduces inflammation.
High in Fiber: Goji berries are a good source of dietary fiber, helping regulate bowel movements and preventing constipation.
Anti-Inflammatory Properties: The high antioxidant content of goji berries helps reduce inflammation, including in the gut.
Promotes Digestive Wellness: Adding goji berries to the diet can lead to a balanced gut microbiome, which can improve digestive comfort.

Exploring the Role of Goji Berries in Gut Health

Goji berries, also known as wolfberries, come from the Lycium barbarum plant and have been a part of traditional Asian medicine for centuries. They are now considered a 'superfood' in many parts of the world. The gut is home to a vast community of microorganisms, known as the gut microbiota. This complex ecosystem is essential for digestion, nutrient absorption, and immune function. The health of this microbiota is largely influenced by what someone eats, with certain food components, such as prebiotics, acting as nourishment for good bacteria. Goji berries offer these important components, making them a valuable addition to a gut-friendly diet.

Prebiotic Properties of Polysaccharides

A key aspect of the health benefits of goji berries is related to their unique polysaccharides, known as Lycium barbarum polysaccharides (LBPs). These indigestible carbohydrates move through the digestive system to the colon, where gut bacteria ferment them. This fermentation process is what defines them as prebiotics. Research, including studies on animals, indicates that goji berry supplementation can change the composition of the gut microbiota by supporting the growth of beneficial bacteria, such as Bifidobacteria and bacteria that produce butyrate. Butyrate, a short-chain fatty acid (SCFA), is a major energy source for colon cells, reinforcing the intestinal barrier.

High Fiber Content and Digestive Regularity

Goji berries also provide a good source of dietary fiber. A 28-gram serving of dried goji berries contains more than 3.5 grams of fiber, contributing to a healthy digestive system and promoting regular bowel movements. Fiber adds bulk to stool, which helps it move smoothly through the digestive tract. Adequate fiber intake is crucial for preventing constipation and maintaining overall digestive comfort. For those not accustomed to a high-fiber diet, it's recommended to increase intake gradually to avoid temporary digestive discomfort like bloating or gas.

Anti-Inflammatory Effects and Support for the Gut Barrier

Chronic inflammation in the gut can lead to different digestive disorders. Goji berries are rich in antioxidants, such as vitamins C and A, zeaxanthin, and phenolic compounds, which help combat oxidative stress and inflammation. By reducing inflammation, goji berries create a better environment for a healthy gut lining. Furthermore, studies suggest that goji berries can help maintain and improve the integrity of the gut barrier, which is essential for preventing the passage of harmful bacteria into the bloodstream. This protective effect is partly due to the increase in butyrate-producing bacteria stimulated by goji polysaccharides.

Comparison: Goji Berries vs. Other Gut-Friendly Berries

While goji berries offer unique advantages, other berries are also beneficial for gut health. The following comparison highlights their respective benefits:


Feature	Goji Berries	Blueberries	Raspberries
Prebiotic Action	Excellent (due to Lycium barbarum polysaccharides)	Good (rich in non-digestible polysaccharides)	Good (pectin and other fibers)
Fiber Content (per 100g dried)	High (~11-16g)	Moderate (~2.4g fresh)	High (~6.5g fresh)
Key Antioxidant	Zeaxanthin, LBP, phenolic acids	Flavonoids (anthocyanins)	Flavonoids, Ellagic Acid
Anti-Inflammatory	Strong potential	Strong	Strong
Micronutrients	Vit. A, C, Iron	Vit. K, C, Manganese	Vit. C, K, Manganese

All berries are beneficial. Goji berries stand out for their prebiotic polysaccharide compounds that enrich certain beneficial gut flora.

Incorporating Goji Berries into the Diet

Adding goji berries to a diet is easy due to their versatility. They can be consumed in various forms, offering multiple ways to benefit gut health:

Dried Snacking: Consume them directly as a quick, nutritious snack or mix them into trail mix.
Smoothies: Add a tablespoon of dried berries to smoothies for a fiber boost. Soaking them in water first can soften their texture.
Oatmeal or Yogurt Topping: Sprinkle them over oatmeal or yogurt for added texture and nutrients.
Baking: Incorporate them into muffins, granola bars, or bread for a sweet, tangy flavor.
Herbal Tea: Steep dried goji berries in hot water to create a soothing herbal tea, which can aid digestion.
Soups and Stews: Add them to savory dishes like soups or stews, especially in Chinese-style cooking.

Conclusion

Due to their high fiber content and unique prebiotic polysaccharides, goji berries are indeed good for the gut. They act as a powerful prebiotic, promoting the growth of beneficial bacteria, which in turn produce health-supporting short-chain fatty acids. This, along with their anti-inflammatory and antioxidant properties, helps maintain a strong gut barrier and a healthy, balanced microbiome. While animal studies show promise, more human research is necessary to fully understand all the mechanisms. When consumed in moderation as part of a balanced diet, goji berries provide a tasty and effective way to support digestive wellness. Goji Berry Modulates Gut Microbiota and Alleviates Colitis demonstrates key mechanisms in mice.

Frequently Asked Questions

Yes, if consumed in large quantities, especially by those not used to high-fiber foods, goji berries can cause minor digestive upset, including bloating, gas, or diarrhea. It is best to start with a small serving and increase gradually.

There is no single best way. Consuming them dried, soaked, or blended into a smoothie are all effective ways to get their fiber and prebiotics. Soaking can soften their texture, while blending ensures complete consumption.

Yes, goji berries contain unique polysaccharides known as Lycium barbarum polysaccharides (LBPs), which are highly effective prebiotics. While all dietary fiber is beneficial, LBPs specifically promote the growth of certain beneficial bacteria more than other food fibers.

Soaking goji berries is not necessary but can improve their texture and make them easier to blend into smoothies. It also releases some of their compounds into the water, creating a beneficial 'goji tea'.

Moderate consumption is recommended. A standard serving size is often a handful or about 28 grams (5 tablespoons) of dried berries, which provides a significant amount of fiber and prebiotics without overdoing it.

Supplements may have concentrated extracts, but consuming the whole fruit provides the full range of nutrients, including the fiber needed for digestive regularity. The whole fruit is generally recommended for the most benefit.

Preclinical studies suggest that goji berries may help alleviate colitis and support a healthy gut barrier. However, individuals with IBD should consult a healthcare provider before adding new foods to their diet, as individual reactions can vary.