Pomegranates are beautiful red fruit about the size of an apple. Their thick leathery rind protects hundreds of seeds that burst with a juicy sweet-tart flavor.
As wonderful as they are to pick apart and enjoy, their benefits go far beyond taste. Research shows a direct link between pomegranate polyphenols and the gut microbiome. Specifically, their impact on the growth of a beneficial gut species called Akkermansia muciniphila.
POLYPHENOLS
Polyphenols are plant compounds that act as antioxidants. They also block the formation of carcinogens, modulate hormone receptors and act as food for beneficial gut bacteria. Think of polyphenols when you are eating a rainbow of food: they contribute to the vibrant color of many fruits and vegetables such as the deep reds of grapes, the blues of blueberries, the purple in blackberries and eggplants and the green color within green tea.
Pomegranates are rich in these polyphenolic compounds, particularly ellagitannins. Once consumed, ellagitannins are converted by gut bacteria into urolithins, which have several benefits, including anti-inflammatory effects, improved mitochondrial function, and anti-cancer properties. When we consume polyphenols, we only digest about 5%. The other 95% is food for our beneficial microbes, specifically akkermansia.
AKKERMANSIA MUCINIPHILA
Akkermansia is considered a keystone species of the gut microbiome. It plays a crucial role in maintaining the structure and balance of the microbial community. Specific benefits include:
Maintains the mucosal lining of the gut. It helps to strengthen the gut barrier by producing mucus and promoting mucin, a protein that protects the gut wall. This reduces the risk of leaky gut syndrome, where harmful substances leave the intestine and enter the bloodstream.
Reduces inflammation. Akkermansia helps to lower systemic inflammation which reduces the risk of chronic disease and autoimmune conditions.
Improves metabolic health. Higher levels of akkermansia are associated with metabolic health, with better insulin sensitivity and lipid metabolism.
Supports immune function. Akkermansia interacts with with immune system and helps to modulate it, promoting a balanced immune response which fights pathogens without overreacting.
Produces Short Chain Fatty Acids (SCFAs). Akkermansia muciniphila helps to produce SCFAs such as acetate, which nourishes colon cells, reduces inflammation, and provides energy to the gut lining.
WHEN POMEGRANATES ARE NOT IN SEASON
Definitely fresh seasonal pomegranates are the top choice when using them to improve gut health. But if you want to enjoy their benefits all year round, studies show that freeze dried pomegranate powder is also a great option. Below are 2 powders I enjoy using, which you can purchase on amazon.
THE POWER OF POMEGRANATES
Gut health is highly associated with overall health as it influences immune function, nutrient absorption, and inflammation levels. How wonderful that we now have the research confirming how our dietary choices help to nourish our gut. By adding pomegranates into your diet, you can naturally support the growth of akkermansia muciniphila which can help to increase well-being. Pomegranates are more than a tasty fruit: they are a step toward a healthier gut and a healthier life.
#stephaniehollidaywellness #guthealth #polyphenols #foodforguthealth #akkermansia #gutmicrobiome #plantbased #bekind
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