Gut Health Superfoods: Polyphenols Explained
How colorful plant foods can support your microbiome, metabolism, and overall health
If you’ve been hearing more about polyphenols but aren’t quite sure what they are, you’re not alone.
Polyphenols are naturally occurring compounds found in plants. They're often talked about for their antioxidant properties, but what makes them especially interesting is their relationship with the gut microbiome.
Your digestive tract is home to trillions of microorganisms that influence digestion, immune function, metabolism, inflammation, and even how we process some of the foods we eat.
And just like us, those microbes need to be fed well.
How It All Comes Together
Polyphenols and prebiotic fibers can work together to help:
Support a diverse and healthy gut microbiome
Nourish beneficial organisms, including Akkermansia muciniphila
Support the intestinal barrier
Encourage a healthy inflammatory response
Support healthy glucose and metabolic function
Rather than focusing on one particular “good” bacterium, we like to think about creating an environment where a diverse microbial community can thrive.
One of the simplest ways to do that is through the foods we eat regularly.
Your Microbiome Helps Unlock Polyphenols
Interestingly, the relationship between polyphenols and your microbiome works both ways.
Many polyphenols aren't completely absorbed in the small intestine. Instead, they continue into the colon, where gut microbes help break them down into smaller compounds called metabolites.
This means your gut bacteria can influence how your body responds to the polyphenols you eat…and polyphenol-rich foods may, in turn, help shape the microbial community living in your gut.
It is one more reason why microbiome diversity matters.
Top Natural Sources of Polyphenols
Polyphenols are found in a wide variety of plant foods, which means you don't need a complicated diet or unusual ingredients to get more of them.
Some particularly good sources include:
Spices & herbs
Cloves
Star anise
Cinnamon
Turmeric
Ginger
Cocoa
Unsweetened cocoa
Cacao nibs
Dark chocolate
Berries
Blueberries
Blackberries
Raspberries
Strawberries
Cherries
Cranberries
Blackcurrants
Other fruits
Apples
Plums
Grapes
Pomegranates
Nuts & seeds
Walnuts
Pecans
Hazelnuts
Flaxseed
Legumes & whole grains
Beans
Oats
Tea & coffee
Green tea
Black tea
Coffee
Olives & olive oil
Olives
Extra virgin olive oil
When choosing olive oil, look for extra virgin olive oil stored in a dark glass bottle or stainless-steel container to help protect it from light.
Foods That May Support Akkermansia & Microbiome Health
One beneficial organism that has received a lot of attention in gut and metabolic health research is Akkermansia muciniphila.
Akkermansia lives within the mucus layer of the intestinal tract and is being studied for its relationship with intestinal barrier function, inflammation, glucose metabolism, and metabolic health.
Rather than trying to target one organism, however, think about providing your microbiome with a variety of foods it can use.
Polyphenol-rich foods
Berries
Pomegranate
Apples
Grapes
Cocoa
Olives and olive oil
Green and black tea
Prebiotic fibers
Garlic
Onions
Leeks
Asparagus
Artichokes
Chicory
Flaxseed
Resistant starch
Cooked and cooled potatoes
Green bananas
Oats
Healthy fats
Extra virgin olive oil
Nuts
Seeds
Fermented foods
Plain yogurt
Kefir
Kimchi
Sauerkraut
Fermented foods can provide another way to introduce variety into the diet and support the broader microbial ecosystem.
A Sample Gut-Friendly Day
You don't have to completely change your diet to eat more polyphenols and prebiotic fibers.
Here's what a day might look like:
Breakfast:
Oatmeal topped with berries, walnuts, ground flaxseed, and cinnamon with a cup of green tea
Snack:
Apple slices with almond butter and cacao nibs
Lunch:
A large green salad with Brussels sprouts, chickpeas, olives, and a garlic-lemon extra virgin olive oil dressing
Snack:
A square of dark chocolate with an unsweetened cranberry spritzer
Dinner:
Grilled salmon with garlic-roasted Brussels sprouts and quinoa tossed with parsley and extra virgin olive oil
Diversity Matters More Than Perfection
You don't need to eat every “gut superfood” every day.
In fact, one of the most helpful things you can do is simply eat a wider variety of plant foods over time.
Different plants contain different fibers, polyphenols, and phytonutrients. In turn, these provide nourishment for different members of your microbial community.
Instead of worrying about whether you're eating the perfect foods, ask yourself:
How can I add one more plant to this meal?
Add berries and cinnamon to your oatmeal.
Toss walnuts or pumpkin seeds onto a salad.
Cook dinner with garlic and onions.
Drizzle extra virgin olive oil over roasted vegetables.
Have an apple with nut butter.
Enjoy a cup of green tea.
Small choices, repeated consistently, can add up to a much more diverse diet.
Quick Gut Health Tips
Cook regularly with garlic, onions, herbs, and spices.
Eat a variety of colorful fruits and vegetables.
Include nuts, seeds, legumes, and whole grains as tolerated.
Choose extra virgin olive oil as a regular source of healthy fat.
Include prebiotic fibers and resistant starches.
Build most meals around minimally processed, fiber-rich foods.
Pair polyphenol-rich foods with fiber-rich foods.
Focus on variety across the week rather than perfection at every meal.
Your gut microbiome is an ecosystem.
Rather than chasing one particular food, supplement, or “good” bacterium, focus on consistently creating an environment that supports a diverse microbial community.
And fortunately, some of the simplest tools for doing that can be found right in your kitchen.
As always, nutrition needs are individual. If you're experiencing persistent digestive symptoms or wondering whether microbiome testing, supplementation, or more personalized support may be appropriate, talk with your healthcare provider.
Jaclyn Rebekah Roberts, NBC-HWC, CIHC, NASM, E-RYT 500
Wellness & Lifestyle Coach
Itasca Naturopathic Clinic
