We all want to feel good inside and out and the world of wellness is constantly introducing new things to help achieve that goal. But the answer to certain wellness woes has been in front of our faces all along. When it comes to gut health and overall well-being, it’s time to get back to basics with polyphenols.
“Polyphenols are naturally occurring chemical compounds found in plants,” says Dr. Steven Gundry. He’s the founder and medical director of The Centers for Restorative Medicine in Palm Springs and Santa Barbara, CA, and the co-founder of GundryMD.
“They not only play a key role in giving plants their color and flavor but also help protect them from sunlight damage and stress in various ways.” He goes on to tout the benefits of these compounds to human bodies when ingested.
But first, let’s break down polyphenols. Dr. Gundry lists their four main categories and the unique perks each provides.
- Lignans: Primarily support colon health and protect the prostate, uterus, and ovaries.
- Stilbenes: Act as natural defenders, helping plants ward off diseases.
- Phenolic acids: Found in spices like cinnamon and oregano, these compounds can promote cardiovascular health.
- Flavonoids: Known for their antioxidant properties, which are essential for fighting infections and reducing inflammation.
As Dr. Gundry explains, polyphenols’ biggest impact is on your gut, which “plays a key role” in achieving and maintaining the body’s overall health.
“Plant polyphenols from whole foods can benefit gut bacteria in several ways, primarily by offering a prebiotic effect. This means they feed the good gut bacteria with the nutrients they need to thrive, helping them outnumber harmful bacteria that may come from processed or toxic foods,” he shares.
Beyond gut health, “Polyphenols help protect your body’s tissues against oxidative stress and related issues,” Dr. Gundry explains. He notes that this makes them a powerful tool in preventing issues, such as chronic diseases, heart health problems, and inflammation. In his practice, he “harnesses the power of polyphenols” to reverse existing diseases ranging from heart, diabetes, autoimmune diseases, arthritis, and neurological disorders.
To reap their benefits, Dr. Gundry advises incorporating these polyphenol-rich foods into your diet “as early as possible.” And when it comes to quantity, “There’s no such thing as ‘too many’ polyphenols.”
If you’re wondering how to get your hands on these compounds, look no further than your kitchen. Below is a list of natural foods that pack a polyphenol punch.
Spices: Cloves, star anise, capers, curry powder, ginger, cumin, cinnamon
Dried herbs: Peppermint, oregano, sage, rosemary, thyme, basil, lemon verbena, parsley, marjoram
Beverages: Black tea, green tea, cocoa, red wine
In-season fruits & dark berries: Black chokeberries, black elderberries, blueberries, plums, cherries, blackcurrants, blackberries, strawberries, raspberries, avocado
Vegetables: Red onions, spinach, broccoli, Jerusalem artichokes, curly endive, red & green chicory
Oils: Extra-virgin olive oil, sesame oil, coconut oil
Nuts & Seeds: Chestnuts, pecans, walnuts, flaxseeds (ground only), celery seeds
Dark chocolate (70% cacao or more)
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