Polyphenols

Feb 24

A big part of my practice involves nutrition counseling because I believe that food is medicine! I often ask my families to incorporate more polyphenols into their child’s diet to restore and maintain proper gut health.

What are polyphenols?

Polyphenols are nutrients found in many plant foods that are anti-oxidant, neuroprotective, anti-hypertensive, anti-diabetic, and gut protective.

They are specifically known to alter the composition of the gut. They decrease opportunistic and pro-inflammatory gut pathogens and promote healthy bacteria. Studies show that polyphenols correct gut dysbiosis and event prevent certain types of bowel disease and colorectal cancers.

Types of polyphenols:

(1) Flavanoids: colorful fruits, vegetables, tea, & wine

(2) Phenolic acids: found in the seeds & skins of fruits and vegetables

(3) Lignans: found in whole grains, nuts, & seeds

(4) Stilbenes: abundant in peanuts

Foods rich in polyphenols:

Berries: blueberries, blackberries, raspberries, strawberries, elderberries
Cocoa powder
Plums
Cherries
Pomegranate
Cranberry
Apples
Black currants
Olive oil, black olives
Flaxseed meal
Nuts: pecans, hazelnuts, almonds
Black beans, white beans, lentils
Spices like turmeric, clove, cinnamon, ginger, cumin
Red onion
Spinach
Broccoli
Carrots
Artichoke
Asparagus
Green and black tea

How to incorporate polyphenols:

Rather than committing a list to memory, simply look for natural plants foods with bright, vibrant colors. When it comes to fruit, the darker the fruit, the greater the polyphenol content. Eating the skins and or seeds where appropriate gets you more of the polyphenols.

Polyphenols also affect the flavors of food, and can often be a bit more bitter. For example, iceberg lettuce will have a lower polyphenolic content than dark leafy greens, like spinach or kale.