Your gut and its ability to function optimally is one of the most important organs in your body to keep in tip top shape when it comes to overall health and longevity (the other ones would be your brain and your liver). Your gut is a bustling metropolis of microorganisms, working around the clock to keep you feeling your best. And just like any superhero team, your gut needs its own set of champions to keep things running smoothly. Enter: polyphenols, probiotics, and prebiotics.
Probiotics – the friendly gut bacteria
It’s estimated that we have about 4,000 different species of bacteria in our gut(a), and probiotics is simply another word for these bacteria. 90% of our bacteria that live in our bodies exists in our gut and with the proper fuel and right environment.
Here’s an example: you might have been on a few rounds of antibiotics or on the oral contraceptive pill for a few years or been through periods of chronic stress. These all deplete the good microbes in your gut. The quickest way to replenish a depleted supply is to add in probiotic-rich foods into your diet. Literally, put the good guys back in.
Probiotic rich foods:
Kombucha
Keffir
Sauerkraut
Kimchi
Tempeh
Cultured yoghurts and cottage cheeses
Polyphenols – the unsung heroes
Heard of these guys in relation to gut health? These compounds are like the wise, experienced mentors of the gut world. Found in colourful fruits and vegetables, polyphenols are powerful antioxidants that help protect your gut cells from damage and support the growth of beneficial bacteria.
Think of them as plant-based foods that create an environment in which your microbes can thrive. If prebiotics feed the good bacteria in your gut, then polyphenols create a nurturing home for them to grow.
Fun fact: two of the most polyphenol-dense foods are red wine and dark chocolate. However, before you go rushing down to your local liquor store, here are a few things to look for: key words such as biodynamic, organic or sustainable on the label. You’re aiming for something that’s low-alcohol and free from harmful chemicals that you’ll typically find in your local supermarket. With chocolate you want dark chocolate that’s at least 70% cocoa.
The research on polyphenols is impressive. Polyphenol dense foods help to improve cholesterol profiles, blood pressure, insulin resistance and chronic inflammation, as well as improving cardiovascular health(b).
Polyphenol Foods:
Berries
Walnuts and almonds
Dark chocolate
Red, black and green teas
Turmeric, clove and cinnamon
Red wine
Apples
Prebiotics: The Nutrient-Packed Sidekicks
Prebiotics are the food that our probiotics (the actual microbes in our gut) love the most.
By feeding the good bacteria, prebiotics help these guys to flourish and thrive. This not only supports a healthy digestive system but also contributes to a stronger immune system and better overall health. So, prebiotics are like the trusty sidekicks making sure that your probiotic heroes have the stamina to do their best work.
Prebiotic rich foods:
Bananas
Onions
Garlic
Leeks
Asparagus
Red kidney beans
Chicory and dandelion root (but harder to source unless you see a herbalist)
Bringing It All Together
So, what does this all mean for your gut health? It’s simple: a harmonious balance of polyphenols, probiotics, and prebiotics can lead to a happier, healthier gut. Think of it as creating the ultimate superhero team for your digestive system.
To make sure you’re giving your gut the best support, incorporate a variety of colourful fruits, vegetables, fermented foods, and fibre-rich foods into your diet. Your gut will thank you with better digestion, enhanced immune function, and overall well-being.
References:
(a). Tian S, Bisanz JE. Making gut microbiomes from scratch. Cell Host Microbe. 2022;30(11):1508-1509. doi:10.1016/j.chom.2022.10.005.
(b). Rana A, Samtiya M, Dhewa T, Mishra V, Aluko RE. Health benefits of polyphenols: A concise review. J Food Biochem. 2022;46(10):e14264. doi:10.1111/jfbc.14264
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