What are polyphenols?
Polyphenols are naturally occurring compounds found in plants, including fruits, vegetables, tea, coffee, and even dark chocolate (yes, chocolate!). They are rich in antioxidants, which means they help neutralise harmful free radicals in the body, reduce inflammation, and protect cells from damage.
What’s more, polyphenols play an important role in supporting our gut bacteria. Although they are not classified as fibre-rich prebiotics, they act as prebiotics by promoting the growth of beneficial bacteria. This helps build a diverse and healthy microbiome, a key factor in reducing gut inflammation and supporting digestive health.
How do polyphenols reduce inflammation?
Gut inflammation is often at the root of many digestive issues—think bloating, discomfort, and even serious conditions like IBS (Irritable Bowel Syndrome) or Crohn’s disease.
Polyphenols help combat inflammation in two key ways:
- Boosting Antioxidant Defenses
- Feeding Beneficial Gut Bacteria
Acting as prebiotics, polyphenols fuel the growth of good bacteria in the gut. A healthy gut microbiome reduces inflammation by maintaining a balance between good and bad bacteria, supporting smooth digestive system function.
Additionally, polyphenols enhance the production of short-chain fatty acids (SCFAs), which have well-known gut-healing and anti-inflammatory properties. Let’s take a closer look.
Polyphenols and the gut microbiota
When we consume foods rich in polyphenols, not all of the compounds are absorbed in the small intestine. A significant amount travels to the colon (large intestine), where they interact with gut microbiota. These beneficial bacteria break down polyphenols into bioactive compounds that are more easily absorbed and utilised by the body.
This process is symbiotic: polyphenols act as prebiotics, feeding the beneficial bacteria, while the bacteria help convert polyphenols into forms that can reduce inflammation. Cool, right?
Even more fascinating is how polyphenols enhance the production of SCFAs, essential molecules produced during the fermentation of fibre by gut bacteria. SCFAs, such as butyrate, propionate, and acetate, are critical for gut health:
Butyrate:
This SCFA strengthens the gut barrier by promoting the production of tight junction proteins, preventing harmful substances from entering the bloodstream (a condition known as "leaky gut"). It also suppresses the activity of NF-κB, a protein complex that drives inflammatory responses, helping to mitigate chronic inflammation.
Propionate and Acetate:
These SCFAs contribute to gut and systemic health by modulating immune function and maintaining a balanced inflammatory response.
Best sources of polyphenols for gut health
Incorporating polyphenol-rich foods into your diet is easier than you think! Here are some top sources:
Fruits
- Berries: Blueberries, strawberries, blackberries, and raspberries support microbiota diversity.
- Grapes: Red and purple grapes are rich in resveratrol and anthocyanins.
- Apples: Their skins are loaded with flavonoids and pectin, a prebiotic fibre.
- Pomegranates: Packed with ellagitannins, which boost gut microbiome diversity.
- Citrus Fruits: Oranges, lemons, and grapefruits contain flavonoids that aid digestion.
Vegetables
- Spinach: High in flavonoids, supporting gut barrier function.
- Onions: Rich in quercetin, which fosters healthy gut bacteria.
- Artichokes: Contain chlorogenic acid for microbiota diversity.
- Red Cabbage: Full of anthocyanins, which promote a healthy gut lining.
Everyday Spices
- Turmeric: Contains curcumin, a powerful anti-inflammatory compound.
- Cinnamon: Helps regulate gut bacteria and reduces inflammation.
- Cloves: Among the most polyphenol-dense spices.
- Ginger: Improves gut motility with its bioactive compound gingerol.
Other Foods
- Green Tea: Rich in catechins that promote healthy digestion.
- Dark Chocolate: Choose 70% cocoa or higher for flavonoids.
- Olive Oil: Extra virgin olive oil is an excellent anti-inflammatory choice.
- Nuts and Seeds: Flaxseeds, walnuts, and almonds support a strong gut lining.
How to make the most of polyphenols
To maximise the benefits of polyphenols, include a variety of them in your diet. Different plants offer unique polyphenols, so diversifying your meals is key. Explore new teas, spices, fruits, and vegetables for an added boost.
Incorporating polyphenols into your daily routine is a delicious and natural way to reduce inflammation, nurture your gut, and support overall wellness. Cheers to nourishing from the inside out!
Written by Megan Lagerwey
