A healthy microbiome can generally tolerate cooked vegetables and whole fruits due to the presence of polyphenols.

“when it comes to things like cooked vegetables and fruit that have you know whole fruit with the fiber this is where we get into potentially more of a gray area depending on the individual so if our gut microbiome is healthy or at least mostly healthy or pretty decent we can normally do all right consuming some cooked vegetables and whole fruit”

“it's very interesting to me that in Fruit along with the fiber are polyphenols that might actually be tonic in some way grooming quote unquote the human gut and that's interesting that it can prevent the overgrowth of the negative bacteria”

“and you know you're also the interaction with the microbiome you know the microbiome eats polyphenols and fiber and then it's going to have a pro effect through the short chain fatty acids they create all of this”

“Eating fruit is different because all the polyphenolic compounds in the fruit prevent overgrowth of the bad bacteria. They've seen this in studies.”

“these high-fiber foods and then you know adding the fruits in is important too because those are source of fiber but also um polyphenols so we know that polyphenols are beneficial prebiotics for the microbiome”