Polyphenols for Gut Health: A Guide to Benefits and Top Dietary Sources

By Kimberley Tick | 12 March 2024 | 4 min read

Polyphenols are a diverse group of naturally occurring compounds found in plant foods, celebrated for their numerous health benefits. These compounds can be categorised into four main types: flavonoids, stilbenes, lignans, and phenolic acids. Abundant in a variety of fruits, vegetables, herbs, and spices, polyphenols have gained recognition for their positive impact on overall health, particularly in relation to brain and heart health, as well as skin and gut and microbiome health.

Benefits for Metabolic Health and Type 2 Diabetes Prevention

One of the remarkable aspects of polyphenols is their role in blood glucose regulation. These compounds slow down the conversion of carbohydrates into simple sugars, preventing sudden blood sugar spikes. Additionally, certain polyphenols, such as epicatechin and anthocyanins, may increase insulin sensitivity, leading to lower blood glucose levels. This not only reduces the risk of type 2 diabetes but also improves insulin secretion.

Cardiovascular Health: Protecting Against Heart Disease

Polyphenols act as potent antioxidants, neutralising free radicals and reducing inflammation, ultimately contributing to heart health. Observational studies have shown that individuals with a higher polyphenol intake in their diets experienced a 46% lower risk of cardiovascular disease compared to those with lower intake. Including polyphenol-rich foods can thus be a natural strategy to strengthen heart function and reduce the risk of heart-related issues.

Gut Health: Nourishing Beneficial Bacteria

Polyphenols play a crucial role in supporting a healthy gut and microbiome. They stimulate the growth of beneficial bacteria, such as lactobacillus and Bifidobacterium, while inhibiting the growth of harmful bacteria like helicobacter pylori, clostridium perfringens, and Escherichia coli. This balance is essential for optimal digestive health, immune function, and overall wellbeing.

Brain Boost: Enhancing Cognitive Function

Beyond the gut and heart, polyphenols contribute to brain health by improving blood flow to the brain. This boost in circulation enhances memory and cognitive performance. Including polyphenol-rich foods in your diet may provide an extra layer of protection against age-related cognitive decline.

Skin Health: Shielding Against Oxidative Stress

Polyphenols also offer benefits for skin health by protecting against oxidative stress induced by environmental pollution and sun exposure. Their antioxidant properties can help maintain healthy and radiant skin and prevent premature aging.

Choosing Whole Foods Over Supplements

While polyphenol supplements are available, there isn’t currently enough evidence to suggest that they offer the same benefits as whole foods. Further as polyphenol supplements are minimally regulated there’s no way of knowing how concentrated the dosages are making it difficult to determine safety and efficacy. At Verdant Nutrition we advocate for a food first approach and emphasise the importance of obtaining these compounds from whole food sources. Whole foods provide a spectrum of nutrients and phytochemicals that work synergistically, offering maximum health benefits.

Top Dietary Sources of Polyphenols: Enhance Your Diet Naturally

Culinary Herbs and Spices: are the richest sources of polyphenols when comparing milligrams per 100 grams but keep in mind the serving size is only likely to be 2g in a recipe. Cloves get a special mention with 15,188 mg of polyphenols and peppermint comes in second with 11, 960 mg.
Dark Chocolate and Cacao/Cocoa: Cocoa powder contains 3,448 mg while dark chocolate has 1,664 mg. Choose varieties with 70% cocoa or higher.
Fruits and Vegetables: Berries, cherries, pomegranates, black grapes, black and green olives, prunes, red onions, cabbages, lettuces (prioritise organic where budget allows and consume skins for better polyphenol content).
Nuts and Seeds: Flaxseeds and chestnuts are excellent sources and hazelnuts and pecans are also great sources.
Beverages: Coffee, green tea, black tea are all good sources, again choose organic varieties where your budget allows for higher polyphenol content. Red wine is also a good source ((consume in moderation).
Other: Capers are another good source with 654 mg and a nice seasoning easily added to dishes.

In conclusion, the remarkable benefits of polyphenols extend across various aspects of health, from stabilising blood glucose levels and strengthening heart function to nurturing a balanced gut microbiome and enhancing cognitive performance. As we explore the richness of polyphenol-packed foods like cloves, peppermint, berries, and dark chocolate, it becomes evident that these compounds are integral players in optimising and maintaining health. The demonstrated benefits of polyphenols provide another compelling reason to adopt a plant-based dietary pattern. In choosing a diet rich in polyphenols and plant-based goodness, you are not just nurturing your body; you are cultivating a vibrant and resilient foundation for long-term health. So, let your journey towards well-being be guided by the wisdom of nature, and remember to sow the seeds of health at every meal.