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Exploring the Benefits of Polyphenols for Digestive Health and Comfort

By Caitlin Beale, MS, RDN+

Digestive health is fundamental to optimal health and wellness. When functioning as it should, the gastrointestinal tract is a complex system that provides essential nourishment, eliminates waste, and houses cells foundational to immune system health. Many factors can influence digestive wellness, from stress to diet and sleep patterns. Fortunately, nature provides us with a powerful ally in supporting digestive comfort: polyphenols.  

 

Polyphenols are plant compounds found in a variety of foods. These compounds have been shown to possess properties that support the digestive system in numerous ways. This article will explore the specific ways in which polyphenols can help support digestive comfort and overall wellness. 

 

Understanding Powerful Polyphenols 

 

Polyphenols are bioactive compounds found in many foods, from colorful fruits and vegetables to tea and red wine. Berries and pomegranates are especially rich in polyphenols (which contribute to their vibrant colors). 

 

In plants, polyphenols exist to protect the plants from physical, chemical, or biological stress, but we now understand that these phytochemicals can also be beneficial for human health due to their antioxidant properties.1 

 

Polyphenols act like prebiotics, passing through the GI tract undigested (up to 95 percent of polyphenols in the diet aren’t absorbed in the small intestine).2 Once they reach the colon, these undigested polyphenols can influence the composition and diversity of the gut microbiota.3,4  They also are converted to metabolites that affect the health of the gut.5 

 

Polyphenols support the health of our digestive system through an array of mechanisms. 

 

Glass of red wine and a cup of tea at a restaurant.

 

Gut Barrier Protection 

 

The gut lining is the initial barrier separating the interior of our bodies from the outside world. A healthy, properly functioning mucosal membrane acts as a selective filter and provides a physical barrier to bacteria, toxins, and other harmful substances while allowing for nutrient absorption.6 

 

Polyphenols have been shown to support this critical function through their antioxidant properties. They may help protect the gut lining from oxidative stress to support the barrier function. 

 

One study examining older adults found a diet high in foods containing polyphenols like berries and pomegranate juice supported a healthy intestinal barrier by producing short-chain fatty acids (SCFAs). SCFAs are metabolites that, among many other benefits, provide protection and fuel for the cells lining your gut.7

 

Support Digestive Comfort  

 

Digestive health relies on the proper movement of food through the GI tract, ensuring that food is efficiently processed and waste is eliminated. Research suggests polyphenols contribute to digestive function8 and help with overall digestive comfort, impacting overall quality of life.9

 

Promote Gut Flora Diversity 

 

The diversity of the gut microbiome, or the number of different beneficial species in the gut, is a sign of gut health. Plant variety in the diet plays a significant role in the types of microorganisms living in our large intestine.10  

 

Since polyphenols are not digested but rather "eaten" by our microbes, they help promote a diverse community of bacteria and may also help limit the growth of pathogenic bacteria, leading to better digestive comfort.4,11

 

Polyphenols in Berries and Fruit 

 

Anthocyanins, a polyphenol found in blueberries and other dark berries, are particularly noteworthy for their digestive health benefits. Their prebiotic activity has been shown to positively impact the health of gut microbes and influence the production of SCFAs in the gut.12

 

A recent study found that a daily intake of blueberry powder (equal to about 1.25 cups of fresh) supported better markers of well-being, quality of life, and daily functioning, in addition to promoting digestive comfort compared to placebo.10Researchers in this study believe that the polyphenols in the berries helped due to their antioxidant and neuroprotective properties that support gut microbiota and intestinal barrier health. 

 

Studies have also shown that blueberries can support intestinal barrier health, reduce gut permeability (where substances move inappropriately out of the intestine and into the bloodstream), lower oxidative stress in the gut, and improve overall bacterial diversity.13,14 

 

Like blueberries, pomegranates are a rich source of polyphenols, particularly resveratrol. Resveratrol is known for its antioxidant properties, which have been shown to support digestive comfort by protecting against oxidative stress that could disrupt gut health.15

 

Fresh strawberries, cherries and blueberries on a kitchen counter.

 

Adding Polyphenols to Your Daily Routine 

 

Adding polyphenols to your diet is relatively simple. To boost your intake of polyphenol-rich foods, you can incorporate simple additions like a daily handful of berries or a cup of green tea.

 

Other foods with polyphenols include: 

 

  • Fruits: Blueberries, pomegranate, strawberries, raspberries, apples, and cherries 
  • Vegetables: Spinach, artichokes, red onions, and broccoli 
  • Legumes: Black beans, lentils, and soybeans 
  • Beverages: Green tea, coffee, red wine 

 

Adding a polyphenol supplement can also benefit those who may not eat enough of these foods or need a concentrated dose of polyphenols for specific health goals. Discuss dosage with your healthcare practitioner to support your needs. 

 

Caitlin Beale, MS, RDN is a registered dietitian and freelance health writer. She has a master's degree in nutrition and over ten years of experience as a registered dietitian.   

 

+The views expressed in this article are those of the authors. They do not reflect the opinions or views of Pure Encapsulations®.   

 

References

 

1 Deledda A, Annunziata G, Tenore GC, Palmas V, Manzin A, Velluzzi F. Diet-Derived Antioxidants and Their Role in Inflammation, Obesity and Gut Microbiota Modulation. Antioxidants (Basel). 2021;10(5):708. Published 2021 Apr 29. doi:10.3390/antiox10050708

 

2 Martinez KB, Mackert JD, McIntosh MK. Polyphenols and intestinal health. InNutrition and functional foods for healthy aging 2017 Jan 1 (pp. 191-210). Academic Press.

 

3 Calabriso N, Massaro M, Scoditti E, Carluccio MA. Dietary Polyphenols and Their Role in Gut Health. Nutrients. 2023;15(12):2650. Published 2023 Jun 6. doi:10.3390/nu15122650

 

4 Dueñas M, Muñoz-González I, Cueva C, et al. A survey of modulation of gut microbiota by dietary polyphenols. Biomed Res Int. 2015;2015:850902. doi:10.1155/2015/850902

 

5 Mithul Aravind S, Wichienchot S, Tsao R, Ramakrishnan S, Chakkaravarthi S. Role of dietary polyphenols on gut microbiota, their metabolites and health benefits. Food Res Int. 2021;142:110189. doi:10.1016/j.foodres.2021.110189

 

6 Aleman RS, Moncada M, Aryana KJ. Leaky Gut and the Ingredients That Help Treat It: A Review. Molecules. 2023;28(2):619. Published 2023 Jan 7. doi:10.3390/molecules28020619

 

7 Peron G, Gargari G, Meroño T, et al. Crosstalk among intestinal barrier, gut microbiota and serum metabolome after a polyphenol-rich diet in older subjects with "leaky gut": The MaPLE trial. Clin Nutr. 2021;40(10):5288-5297. doi:10.1016/j.clnu.2021.08.027

 

8 Della Lucia CM, Oliveira LA, Dias KA, Pereira SMS, da Conceição AR, Anandh Babu PV. Scientific Evidence for the Beneficial Effects of Dietary Blueberries on Gut Health: A Systematic Review. Mol Nutr Food Res. 2023;67(15):e2300096. doi:10.1002/mnfr.202300096

 

9 Wilder-Smith CH, Materna A, Olesen SS. Blueberries Improve Abdominal Symptoms, Well-Being and Functioning in Patients with Functional Gastrointestinal Disorders. Nutrients. 2023;15(10):2396. Published 2023 May 20. doi:10.3390/nu15102396

 

10 Heiman ML, Greenway FL. A healthy gastrointestinal microbiome is dependent on dietary diversity. Mol Metab. 2016;5(5):317-320. Published 2016 Mar 5. doi:10.1016/j.molmet.2016.02.005

 

11 Corrêa TAF, Rogero MM, Hassimotto NMA, Lajolo FM. The Two-Way Polyphenols-Microbiota Interactions and Their Effects on Obesity and Related Metabolic Diseases. Front Nutr. 2019;6:188. Published 2019 Dec 20. doi:10.3389/fnut.2019.00188

 

12 Mithul Aravind S, Wichienchot S, Tsao R, Ramakrishnan S, Chakkaravarthi S. Role of dietary polyphenols on gut microbiota, their metabolites and health benefits. Food Res Int. 2021;142:110189. doi:10.1016/j.foodres.2021.110189

 

13 Della Lucia CM, Oliveira LA, Dias KA, Pereira SMS, da Conceição AR, Anandh Babu PV. Scientific Evidence for the Beneficial Effects of Dietary Blueberries on Gut Health: A Systematic Review. Mol Nutr Food Res. 2023;67(15):e2300096. doi:10.1002/mnfr.202300096

 

14 Ntemiri A, Ghosh TS, Gheller ME, et al. Whole Blueberry and Isolated Polyphenol-Rich Fractions Modulate Specific Gut Microbes in an In Vitro Colon Model and in a Pilot Study in Human Consumers. Nutrients. 2020;12(9):2800. Published 2020 Sep 12. doi:10.3390/nu12092800

 

15 Hu Y, Chen D, Zheng P, et al. The Bidirectional Interactions between Resveratrol and Gut Microbiota: An Insight into Oxidative Stress and Inflammatory Bowel Disease Therapy. Biomed Res Int. 2019;2019:5403761. Published 2019 Apr 24. doi:10.1155/2019/5403761