Plant-based diets are associated with lower disease risks. As purely natural foods, they contain natural chemicals and nutrients that provide several health benefits. One of these chemicals is polyphenols.
Polyphenols are a group of natural chemicals that give color and taste to fruits and vegetables. They contain antioxidants that help prevent inflammation and other illnesses. They are also crucial for your health, especially your gut microbiome, and can help you live longer.
In this article, you’ll discover why polyphenols are important for your health, especially your digestive system.
What are Polyphenols?
Polyphenols are natural compounds present in certain plant-based foods and beverages. They are also available as supplements. They have antioxidant and anti-inflammatory properties and have numerous health benefits.
Research suggests polyphenols help manage digestion problems, diabetes, cardiovascular diseases, weight gain, and neurodegenerative disorders.
Polyphenols are the most abundant antioxidant in the human body and come from plant foods. Hundreds of polyphenols have been identified in foods. There are two main types: flavonoids and phenolic acids, of which your recommended dietary intake is approximately one gram per day.
Types of Polyphenols
There are more than 8,000 types of polyphenols. These are further classified into 4 main groups. These include:
Flavonoids
Flavonoids are the most abundant type of polyphenols, accounting for about 60%. Examples include catechins, quercetin, cyanidin, proanthocyanidins, and hesperetin. They can be found in foods like onions, apples, cocoa, tea, red cabbage, citrus fruits, grapes, soybeans, and red wine.
Phenolic acids
This group is the second most abundant, accounting for about 30% of all polyphenols. Examples are caffeic acid, ferulic acid, stilbenes, and lignans. They are primarily found in fruits, vegetables, whole grains, coffee, and seeds.
Polyphenolic amides
This class of polyphenols includes capsaicinoids in chili peppers and avenanthramides in oats.
Other polyphenols
This group includes resveratrol, ellagic acid, and lignans. Foods rich in these polyphenols include red wine, turmeric, grapes, strawberries, raspberries, flax seeds, sesame seeds, and whole grains.
The type and amount of polyphenols in a particular food depends on its origin, ripeness, cultivation, storage, and processing.
How do Polyphenols impact our Health?
Polyphenols have been linked to several health benefits.
Antioxidant and Anti-inflammatory Benefits
Polyphenols are the most abundant antioxidant in the human body. Antioxidants are known to neutralize harmful free radicals in the body and prevent or reduce cell damage. It also prevents inflammation caused by oxidative stress. Oxidative stress and chronic inflammation have been linked to various medical conditions, including heart disease, aging, and cancer.
Studies suggest that polyphenols’ antioxidant and anti-inflammatory properties help prevent cancer, cardiovascular diseases, stroke, arthritis, and Parkinson’s disease.
Gut microbiome
Our gut microbiome is essential to our health. Dietary polyphenols have been shown to improve digestion by stimulating the growth of good gut bacteria and fighting off harmful ones.
For example, polyphenols in green tea were proven to inhibit the growth of harmful bacteria and improve the symptoms of peptic ulcer disease (PUD), diarrhea, and inflammatory bowel disease (IBD).
A healthier gut with beneficial bacteria, viruses, and fungi helps prevent several digestive conditions, including:
- Colon cancer
- Inflammatory bowel disease (IBD)
- Alcoholic and nonalcoholic fatty liver diseases
- Obesity
- Type 2 diabetes
These microorganisms aid digestion and help break down fiber that your intestines can’t naturally digest into vitamins, fatty acids, and other nutrients our bodies use.
According to a 2019 study, polyphenols help probiotic bacteria such as Bifidobacterium and Lactobacillus thrive. They act as prebiotics and are food to beneficial gut bacteria, promoting their numerical growth. Additionally, the metabolites of these polyphenols improve gut health.
A healthy gut microbiota also helps with brain function and has neuroprotective effects.
Influence your brain function
Polyphenols have protective brain effects. As antioxidants, they protect your brain against neurotoxins and neuroinflammation. They also reduce the risk of neurodegenerative diseases like Alzheimer’s or Parkinson’s.
Polyphenols have also been linked to improved brain function, including concentration and memory. Consuming polyphenol-rich foods such as grape juice, Ginkgo biloba, and cocoa has been shown to significantly boost cognition, attention, and memory in both young and old adults.
A study also showed that polyphenols may help increase blood flow to the brain. Additionally, they improve moods and combat depression.
Best Polyphenols for Better Gut Health
Using colors, the following are top polyphenol-rich foods that can improve your gut health.
Green fruits and vegetables
These include spinach, green apples, green tea, celery, olives, and asparagus. They contain flavonoids, tannins, epigallocatechin gallate, vitexin, and isoflavones. These provide antioxidant and anti-inflammatory benefits, protecting the gut against chronic diseases. They also promote the growth of good gut bacteria like Bifidobacterium and Lactobacillus.
Blue fruits
Blue fruits mostly contain flavonoids, procyanidins, flavonols, phenolic acids, and stilbenes. These provide antioxidant effects and prevent inflammation. Examples include grapes, raisins, plums, blackberries, blueberries, prunes, and blackcurrants.
Orange foods
Orange foods such as carrots, oranges, apricots, nectarines, peaches, and turmeric contain the following types of polyphenols: flavonols, phenolic acids, hesperidin, and curcuminoids. They also provide antioxidant and anti-inflammatory benefits.
Red fruits and vegetables
Foods like red apples, cherries, tomatoes, strawberries, and red onions fall into this category. They contain phenolic acids, anthocyanins, flavonoids, and tannins.
Yellow fruits and vegetables
Examples are lemons, bananas, yellow onions, and yellow bell peppers. They contain bioflavonoids, nobiletin, rutin, and hesperidin. They protect against stomach ulcers.
The Bottom Line
Polyphenols are powerful plant chemicals that are important to our bodies and our overall health. Eating foods rich in polyphenols may improve digestion, increase brain function, and lower the risk of inflammation-related diseases. These include gastrointestinal disorders, heart disease, cancers, neurodegenerative diseases, arthritis, and diabetes.
Natural foods remain the best sources of polyphenols. They may be found in legumes, fruits, vegetables, nuts, whole grains, and beverages. You may also take polyphenol supplements. However, these may have side effects.
Making dietary changes is often the first step to healing your gut issues. If you have concerns about gut issues, you can request an appointment online or call our office at 806-696-4440.
