I'm A Gastroenterologist: Why I Love Polyphenols & How To Get More In Your Diet

You've probably heard about the potential benefits of drinking green tea, adding some olive oil to your diet, and eating your vegetables. Did you know that part of the reason for these recommendations has to do with compounds called polyphenols? Polyphenols are found in lots of plant-based foods and have been found to have numerous benefits for health.

As an integrative doctor, I'm always looking for the best foods and nutrients that can help my patients live their healthiest lives.

Research has revealed numerous potential benefits of polyphenols, many of which have to do with reducing the risk of chronic disease1 or even supporting gut health. Here are a few noteworthy perks of polyphenols:

Mitochondria are the powerhouses inside our cells, generating most of the energy we need to function. Over time, oxidative stress and age contribute to the decline in mitochondrial function, and our health suffers as a result. Several studies have shown that polyphenols and their metabolites, like Urolithin A, can help repair and rejuvenate mitochondria. 

The polyphenols found in green and black tea have been shown to inhibit the growth of different bacteria and viruses such as hepatitis C virus, influenza virus, E. coli, and Salmonella2. There is ongoing research on how polyphenols might influence gut health and potentially promote beneficial bacteria, which helps support a strong immune system, as well.

Studies have shown that intake of polyphenols from foods like tea, nuts, cocoa, grapes, and legumes may reduce the risk of heart attack, as well as help control cholesterol levels and blood pressure3.

Consuming polyphenols from chocolate and green and black tea on a regular basis has been shown to reduce the risk of brain function decline over time. One study also showed potential benefits for the brain of infants, when mothers consumed polyphenol-rich pomegranate juice4.

Studies suggest that the polyphenols in items such as green tea, grapes, and turmeric may help support a healthy weight5.

Polyphenols' health benefits also come from what happens in our gut when we eat foods containing them. One example is Urolithin A (UA)6, a compound that is produced in the gut when we eat polyphenols from foods like berries, nuts, and pomegranates.

The way to increase your polyphenol intake is certainly to consume a variety of plant-source foods. Here are a few to consider:

Polyphenols are found in a wide variety of plant-source foods. These range from fruits and vegetables to herbs and spices to grains and more. A plant-based diet should generally be rich in various types of polyphenols.