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Chances are you've heard of polyphenols—a big word for a tiny, powerful, and often tasty group of beneficial compounds. From berries and dark chocolate to tea and nuts, you likely already zhuzh up your diet with many of these wholesome, natural foods.
Read on to discover why polyphenols are superstars in their nutritional lineup and learn about their plentiful health benefits. From supporting your gut health to fighting free radicals to reducing inflammation. All these protect you against chronic diseases.
So nosh on those berries and sip your chai tea while we share practical tips for adding polyphenol-rich foods to your diet.
What are polyphenols and their benefits?
With over 8,000 types, polyphenols are organic compounds found in many parts of plants, including fruits, leaves, stems, roots, and seeds. We categorize these micronutrients into four main groups: flavonoids, phenolic acids, lignans, and stilbenes.
Flavonoids are plentiful in colorful fruits, vegetables, tea, and wine. Phenolic acids are in fruits and vegetable seeds, skins, and leaves. Lignans are in whole grains, nuts, and seeds. And you’ll find stilbenes in peanuts, grapes, and berries.
Research shows they have properties that help reduce inflammation [1]. About 60% of polyphenols are antioxidants and play a major role in fighting free radicals. So you can thank these compounds for protecting your cells. And keeping illnesses like heart disease, diabetes, and cancer at bay [1].
Polyphenols also boost cognitive function, which may come in handy when you need a reminder to grab more polyphenol-rich snacks on your next grocery run. Experts say aiming for about 650 milligrams of polyphenols a day is a good target. Sound like a lot? Polyphenol-rich foods are plentiful, so getting enough is easier than you think.
Polyphenols role in gut health
You probably know that fermented and fiber-rich foods are good for your gut health. You might be surprised to learn that polyphenols help, too. Your gut is home to trillions of bacteria, both beneficial and harmful. Research on polyphenols shows they promote the growth of healthy gut bacteria like Faecalibacterium and Bifidobacterium and keep harmful ones in check [3]—[5].
Grapes, pomegranates, and cocoa help increase the gut-friendly bacteria Akkermansia which strengthens your gut lining and helps you avoid a leaky gut [6], [7]. An unhealthy gut lining can let undigested food and toxins into your bloodstream. Inflammation and chronic disease may follow.
Polyphenols like flavonoids, phenolic acids, and lignans act as prebiotics, feeding the good bacteria in your gut [8]. This is a win-win for keeping your digestive system healthy and balanced [9].
Polyphenol-rich foods to stock up on
Supercharge your diet with these polyphenol-rich foods.
Fruits: elderberries, blackcurrants, blueberries, blackberries, strawberries, raspberries, cherries, pomegranates, apples, plums, grapes
Cocoa: dark chocolate, Malaysian cocoa powder
Coffee: organic fresh brew
Tea: white tea, black tea, green tea
Nuts: almonds, pecans, hazelnuts, walnuts
Olives: black and green olives, olive oil
Vegetables/legumes: black and white beans, artichokes, red/green chicory, red onion, spinach, broccoli, kale, purple cabbage
Whole grains: wheat, rye, oats, barley, finger millet
Herbs & spices: cloves, curry, oregano, thyme, turmeric, cinnamon, basil, mint, rosemary, star anise
When in doubt, eat the rainbow. Bright-colored foods like squash, green artichoke heads, and capers are also rich in polyphenols.
Sneak polyphenols into your diet – all day long
Ready to get creative in the kitchen? Here are some tasty ways to boost your polyphenol intake throughout your busy day.
Breakfast
Start your day with a cup of coffee or tea—both are rich in polyphenols like flavonoids, catechins, and tannins. Trying to cut down on caffeine? Opt for white tea. It's lower in caffeine.
Mix berries into your Greek yogurt for probiotics, or add them to your oatmeal for fiber. When buying oat products, choose ones with a single ingredient, like rolled or steel-cut oats. Sprinkle cinnamon on your oatmeal to add more polyphenols.
Lunch
For a healthy mid-day boost, toss mixed greens/spinach, walnuts, strawberries, and a drizzle of olive oil with garlic. If you're in the mood for something hearty, mix quinoa, cherry tomatoes, cucumbers, red onions, black olives, and fresh basil, topped with a lemon-olive oil dressing. Or, if you prefer more substance, make a wrap with a whole-grain tortilla, hummus, roasted red peppers, spinach, and artichoke hearts.
Dinner
To end your day on a healthy note, grill salmon with a marinade of olive oil, lemon juice, garlic, and thyme, serve with roasted Brussels sprouts and sweet potatoes. For a tasty stir-fry, cook chicken with broccoli, bell peppers, and carrots seasoned with ginger, turmeric, and a splash of coconut aminos. Craving Mediterranean flavors? Make a dish with whole-grain couscous, chickpeas, diced tomatoes, cucumber, red onion, black olives, and feta cheese. Top with olive oil and oregano.
Snacks
For a nourishing anytime snack, reach for a piece of dark chocolate (with at least 70% cocoa content). Or grab a handful of almonds, pecans, or walnuts. You can also create a homemade energy bar by combining oats, dark chocolate, almonds, and honey.
Love smoothies? Blend blueberries, spinach, a banana, and a splash of green tea. For a little more variety: mix dragon fruit, raspberries, non-dairy milk, a de-pitted Medjool date, ground flax meal, chia seeds, cinnamon, turmeric, and cacao nibs in a blender. It’ll nourish your gut while reducing oxidative stress in your body.
Getting your kids to eat polyphenol-rich foods can be fun and easy. Pack their lunches with berries, grapes, or a piece of dark chocolate.
Polyphenols: small changes, big benefits
Berries, dark chocolate, and nuts might seem simple, but they pack a powerful punch for your health. When you make smart food choices, like polyphenols, part of your daily routine, your journey to better health will be much easier.
Wondering how healthy your gut really is? Try a Gut Health Test. Your personalized results and guidance from our functional health coaches will help you understand your gut health and make informed choices for your wellness.
