Benefits of Polyphenols for Your Gut Health

As we step into a new year, many of us start thinking about ways to feel our best, from eating well to supporting overall wellbeing. One area often overlooked in New Year health goals is gut health, and that’s where polyphenols come in.

These naturally occurring plant compounds are found in a wide range of fruits, vegetables, teas, and even dark chocolate.¹

Research suggests that polyphenols and gut health are closely linked.^2,3 These compounds appear to support a balanced gut environment, which is essential for overall wellbeing.^4,5   In this article, we’ll explore what polyphenols are, how they interact with the gut, and simple ways to include more of them in your diet (perfect inspiration for a healthy start to the year!).

What Are Polyphenols?

Polyphenols are a large group of plant-based compounds that act as natural antioxidants.³ They give many foods their vibrant colours and distinctive flavours — think of the deep reds of berries, the green of tea leaves, and the rich tones of cocoa.

There are thousands of different polyphenols, grouped into categories such as flavonoids, phenolic acids, stilbenes, and lignans.³  All of these types can be found in a number of different foods and they each contribute to the body’s natural defence mechanisms in their own way.

How Polyphenols Support Gut Health

Polyphenols and gut health are closely connected. When we eat foods rich in these compounds, they interact with the gut microbiota — the community of microorganisms that live in our digestive system.^2,3

Some polyphenols are broken down by gut bacteria into smaller compounds, which may help support a balanced and diverse gut environment. This relationship works both ways, because a varied gut microbiome may also help the body make better use of polyphenols.^3,6

While research is ongoing, studies suggest that polyphenols may help maintain microbial balance in the gut and support the body’s natural response to everyday stressors.^7,8

Health Benefits of Polyphenols for Gut Function

A diet rich in polyphenols is associated with a range of potential benefits for digestive wellbeing.^8–10

These include:

• Supporting microbial diversity: A varied gut microbiome is linked with better digestive balance.

• Helping to reduce the effect of oxidative stress: Polyphenols are antioxidants, which may help to enhance natural defences.

• Supporting the gut barrier: Some evidence suggests that polyphenols may help maintain the integrity of the gut lining.

While more research is needed, these findings highlight why polyphenols are good for gut health and why they’re worth including in your diet.

What Types of Polyphenols Support Gut Health the Most?

Different types of polyphenols may play different roles in supporting gut function.^6,7 Some of the best polyphenols for gut health include:

• Flavonoids: Found in berries, apples, onions, and green tea.

• Catechins (flavonoids): Present in green and black tea, cocoa, and some fruits, such as pears, cranberries and blackberries.

• Resveratrol (stilbenes): Found in grapes, blueberries, and peanuts.

• Lignans: Found in linseed (aka flaxseeds), sesame seeds, and whole grains.

If you’re wondering which polyphenols are good for gut health, the answer is — a mix of many types. A colourful, varied diet ensures you get a broad spectrum of these beneficial compounds. It’s an easy, realistic goal to set for the New Year: eat more colour, more variety, and more plants.

Dietary Sources of Polyphenols

So, what foods contain polyphenols that are good for gut health? Some of the richest sources include¹¹:

Berries; such as blueberries, blackberries and black elderberry (cooked)

Apples and plums

Green and black tea

Dark chocolate and cocoa

Onions, shallots, spinach, olives and extra virgin olive oil

Nuts and seeds; such as linseed, chestnuts, hazelnuts and pecans

Herbs and spices; such as cloves, star anise, celery seed, rosemary, sage and oregano

Focusing on whole, plant-based foods naturally increases your intake of polyphenols and other beneficial nutrients.¹¹  As you consider your meals for the year ahead, try adding one or two new polyphenol‑rich foods each week — small changes that can make a lasting difference.

Adding More Polyphenols to Your Diet?

It’s simpler than you might think. Try these small, practical changes:

Add a handful of berries and linseed to your morning porridge or yoghurt.

Swap one cup of coffee for green tea.

Use herbs and spices generously when cooking.

Include hazelnuts and pecans with snacks, like apples or pears

Choose dark chocolate (70% cocoa or higher) or go for unsweetened cacao drinks.

Include colourful vegetables at every meal.

These habits not only boost your polyphenol intake but also make your meals more varied and enjoyable.

Polyphenols are a natural part of a balanced, plant‑rich diet and may play a valuable role in supporting gut health.^1,7 By eating a wide range of colourful fruits, vegetables, teas, and whole foods, you can nourish your gut environment and promote long‑term digestive wellbeing.

As you set your intentions for the year ahead, remember that small, consistent dietary choices often make the biggest difference. Eat the rainbow, enjoy the process, and let nature’s colours work in your favour.

Disclaimer:

This article is for general information only and is not intended to replace professional medical advice. If you have any concerns about your health or diet, please consult a qualified healthcare professional.

References:

1. Pandey KB, Rizvi SI. Plant polyphenols as dietary antioxidants in human health and disease. Oxid Med Cell Longev 2009; 2: 270.

2.  González-Gómez Á, Cantone M, García-Muñoz AM, et al. Effect of Polyphenol-Rich Interventions on Gut Microbiota and Inflammatory or Oxidative Stress Markers in Adults Who Are Overweight or Obese: A Systematic Review and Meta-Analysis. Nutrients 2025; 17: 2468.

3.  Nemzer B V., Al-Taher F, Kalita D, Yashin AY, Yashin YI. Health-Improving Effects of Polyphenols on the Human Intestinal Microbiota: A Review. International Journal of Molecular Sciences 2025, Vol 26, Page 1335 2025; 26: 1335.

4. Larsen OFA, Claassen E. The mechanistic link between health and gut microbiota diversity. Sci Rep 2018; 8: 2183.

5. Kriss M, Hazleton KZ, Nusbacher NM, Martin CG, Lozupone CA. Low Diversity Gut Microbiota Dysbiosis: Drivers, Functional Implications and Recovery. Curr Opin Microbiol 2018; 44: 34.

6.  Mahdi L, Graziani A, Baffy G, Mitten EK, Portincasa P, Khalil M. Unlocking Polyphenol Efficacy: The Role of Gut Microbiota in Modulating Bioavailability and Health Effects. Nutrients 2025; 17: 2793.

7. Liu X, Alharbi A, Gibson R, Rodriguez-Mateos A. (Poly)phenol-gut microbiota interactions and their impact on human health. Curr Opin Clin Nutr Metab Care 2025; 28: 316.

8. Mao T, Zhang Y, Kaushik R, Mohan MS. Effects of polyphenols on gut microbiota and inflammatory markers in individuals with overweight or obesity: a systematic review and meta-analysis of randomized controlled trials. Crit Rev Food Sci Nutr 2025; 65. DOI:10.1080/10408398.2024.2436644.

9. Ilari S, Nucera S, Morabito L, et al. A Systematic Review of the Effect of Polyphenols on Alterations of the Intestinal Microbiota and Shared Bacterial Profiles Between Metabolic Syndrome and Acne. Nutrients 2024; 16: 3591.

10. Del Bo’ C, Bernardi S, Cherubini A, et al. A polyphenol-rich dietary pattern improves intestinal permeability, evaluated as serum zonulin levels, in older subjects: The MaPLE randomised controlled trial. Clinical Nutrition 2021; 40: 3006–18.

11. Pérez-Jiménez J, Neveu V, Vos F, Scalbert A. Identification of the 100 richest dietary sources of polyphenols: An application of the Phenol-Explorer database. Eur J Clin Nutr 2010; 64: S112–20.