Exploring the Benefits of Polyphenols for Digestive Health and Comfort
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.
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
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
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