The Power of Polyphenols: Eat to Nourish Your Gut Health

You've likely heard, eat the rainbow.

But are you truly eating the rainbow?

The Importance of Eating a Diverse Diet

US are eating the rainbow. That leaves 9 out of 10 people who aren't enjoying this colorful and nutritious approach to eating.

According to the CDC, "Eating a diet rich in fruits and vegetables can help reduce the risk of many leading causes of illness and death, such as cardiovascular disease, type 2 diabetes, some cancers, and obesity. Despite these positive health benefits, few adults meet the recommendations."

Eating a diverse diet means you are taking in essential vitamins, minerals, and active compounds found in foods like polyphenols. These compounds help nourish your gut health and keep your body thriving. Polyphenols are phytochemicals naturally found in plants.

Understanding Polyphenols

Polyphenols are rich in antioxidants and anti-inflammatory properties. They protect your body and promote overall wellness.

However, even if you're among the 1 in 10 adults who eat the rainbow, it's important to know that only 5% of the polyphenols in these colorful foods are absorbed in the small intestine. The remaining 95% are broken down by gut bacteria in the colon.

Nourishing Your Gut Microbiome

Buying organic and locally grown foods is great, but it may not matter if your gut bacteria is weak. This is why nurturing your gut microbiome is essential for gut health.

But here’s the good news! You can strengthen your gut microbiome by incorporating more polyphenol-rich whole foods into your diet—some might even surprise you. Aim to consume at least one food from each category daily to nourish your gut health.

Try adding more polyphenols into your diet and observe how you feel.

Fruits and Veggies

Include a variety of fruits and vegetables in your daily meals to maximize your polyphenol intake:

• Apples

• Artichokes

• Black currants

• Blackberries

• Blueberries

• Cherries

• Elderberries (Elderberry Syrup is a natural remedy for cold and flu)

• Olives

• Plums

• Raspberries

• Red chicory

• Red grapes

• Red onions

• Shallots

• Spinach

• Strawberries

  
  

Herbs and Spices

Herbs and spices can significantly boost the polyphenol content in your meals. Try incorporating these:

• Celery seed (dried)

• Cloves

• Cocoa powder (organic)

• Curry powder

• Ginger (dried)

• Mexican oregano

• Peppermint (dried)

• Rosemary (dried)

• Sage

• Spearmint (dried)

• Star anise

• Sweet basil (dried)

• Thyme

  
  

Nuts, Seeds, and Oils

Nuts, seeds, and oils are excellent sources of polyphenols. Consider adding these to your diet:

• Almonds

• Cacao

• Chestnuts

• Flaxseed (Seed Muffins Recipe)

• Hazelnuts

• Olive oil

• Pecans

• Rapeseed oil

• Pumpkin seeds

• Sesame seeds (Try Seed Cycling for a healthy gut and happy hormones)

• Soybeans

• Sunflower seeds

  
  

Drinks

Don’t forget your beverages! Some drinks also contain polyphenols:

• Apple juice (pure)

• Beer

• Black tea

• Coffee

• Grapefruit juice (pure)

• Green tea

• Oolong tea

• Pomegranate juice (pure)

• Red wine

  
  

The Science Behind Polyphenols

If you need more reasons to eat the rainbow, consider this: Polyphenols are powerful plant chemicals. They have notable effects on cellular structure and function. Research shows they modulate protein kinases, which can lead to improved health outcomes.

Food Is Medicine

If you're curious but feel hesitant about incorporating these polyphenol-rich foods into your diet, remember that health is crucial for a fulfilling life. I encourage you to join my next 4 Day Nourishment Cleanse. In just four days, you can reduce digestive upset, enhance gut health, and balance hormones. You might experience better sleep, weight loss, and much more. Discover how to incorporate more polyphenol-rich foods in your diet and unlock your vitality with the 4-Day Nourishment Cleanse.

Personalized Health Consultations

Looking for more personalized health and nutrition advice? Book a FREE health consult with me. We'll explore your personal health goals, nutrition, and lifestyle preferences to empower you to reach your health aspirations and feel unstoppable.

Remember, eating the rainbow isn’t just about vibrant colors; it’s about nurturing your body and mind. Start today for a healthier future!