Eat More Polyphenols To Improve Your Gut Health

Polyphenols are a group of biologically beneficial compounds with anti-inflammatory and antioxidant capabilities that exist naturally in a wide variety of foods of plant-origin.

They are often responsible for the bright colours you see in fruits and vegetables, and actually play a role in protecting the plants that contain them from external damage ( due to the sun, pathogenic compounds and so on).

Oh, and they just so happen to offer similar protections to the people who eat those plants ( specific foods are very high in polyphenols, which I will explore a bit later in today’s article).

Among all the potential benefits of polypenol consumption, what intrigues me most is their potential interaction with human gut bacteria.

Given the impending release of my latest book on acid reflux, my current scientific fascinations rest heavily in the world of digestive health.

This is especially true because it is not unusual for acid reflux to overlap with other common gut health concerns like IBS.

If you’ve lived or struggled with heart burn/acid reflux/GERD, by the way, this book will offer you an immense amount of value and I’d encourage you to pre-order at the link below ( Paperback ships in two weeks, Kindle version is available NOW!).

Back to polyphenols.

Let’s jump right into a discussion of the following points:

1. Dietary Sources Of Polyphenols

The reality is that across all of the different foods of plant-origin, there are thousands of polyphenol compounds that a human might encounter.

These thousands of compounds are part of a smaller number of polyphenol sub-groups which include phenolic acids, flavonoids, lignans and so on.

For the sake of this article, we won’t worry about those classifications but instead speak in more practical terms by identifying the major foods that polyphenols are found in.

If you pursue variety in your intake of these foods, inevitably you will encounter a wider variety of polyphenol subtypes.

According to data published in 2010 out of the European Journal Of Clinical Nutrition there are at least 8 categories of polyphenol containing food groups with certain members of each group representing significantly rich sources.

These include:

Seasonings: Rosemary, thyme, cloves, peppermint,ginger.

Fruit: Berries, cherries, plums & prunes, apple, grapes, pomegranate, banana.

Vegetables: Onion, artichoke, asparagus, olives, broccoli, carrots, bell pepper, cauliflower.

Legumes: Tofu, tempeh, blackbeans, white beans, soy beans.

Nuts/Seeds: Flax, chestnuts, hazelnuts, almonds, walnuts, pecans.

Cocoa Products: Dark chocolate, cocoa powder.

Beverages:  Coffee, black tea, green tea, red wine.

Whole Grains:Whole grain wheat, whole grain rye.

While polyphenols are not exclusively reserved to the sampling of foods above, the selections listed are a particularly rich source and may help guide you in seeking greater variety in your dietary intake.

But the question still remains, why care about polyphenols?

2. Polyphenol Intake & Your Gut Bacteria

Aside from the fact that polyphenol containing foods are generally nutrient dense and otherwise considered among the most healthful, what has attracted my attention is the emerging evidence linking polyphenol intake and enhanced gut health.

As I noted in the introduction, this interest stems from the great deal of research I put into my latest book on acid reflux.

You might imagine that these compounds have a potentially wide ranging array of protective benefits, but I’m going to focus on their interaction with the gut microbiome.

There is a growing interest around this particular topic area because polyphenols travel through our small intestine without being absorbed and thus  gut bacteria are largely responsible for metabolizing polyphenol compounds and the breakdown products of this process may, in turn, offer benefits back to the gut bacteria through a sort of pre-biotic effect.

In other words, polyphenol metabolites may increase the populations of healthy bacteria in your gut ( ie: Bifidobacterium, Lactobacillus etc) and yet also rely on the presence of these healthy bacteria in the first place to be fully metabolized.

It does appear to be very much a synergistic relationship and presumably the host of other benefits to be gained from polyphenol consumption also depend on a healthy population of gut bacteria to break them down and increase their bioavailability.

Perhaps unsurprisingly, these polyphenol metabolites may have the potential to suppress the growth of harmful bacterial populations ( such as C. perfringens and C. histolyticum) as well.

These characteristics certainly justify the intrigue.

References For Part II

1.Food Funct., 2020,11, 45-65.
2. Neural Regen Res. 2018;13(12):2055-2059.
4.Journal of Food Properties, 20:8, 1689-1699.

Final Thoughts & A Word On My Latest Book

In the event it hasn’t yet become abundantly clear, my fascination with novel approaches to common digestive health concerns has certainly peaked during the process of writing and promoting my Easy 5-Ingredient Acid Reflux Coobook.

Although more and higher quality studies will be required to discern the true effect, it does appear scientific curiosity in the world of gut health has veered towards a special interest in polyphenol containing foods.

I certainly paid attention to polyphenol content in crafting the recipes for my book (pictured below), which includes the latest and greatest research into management strategies for heart burn, acid reflux and GERD.

Both the paperback ( ships June 30th) and Kindle ( available now!) versions can be accessed at the book’s Amazon page.

If you love learning how to utilize food to the greatest extent to fight back against acid reflux and improve your overall digestive health, this book is for you.

Andy De Santis RD MPH