Probiotics may get all the press, but another gut microbiome MVP deserves praise, too: polyphenols. These plant compounds have whole-body benefits, including supporting and increasing gut microbial diversity.
Ahead, a closer look at polyphenols, including what they are, what research says about their gut health benefits, and how to get more of them.
- ABOUT OUR EXPERT: Jenna Volpe, R.D.N., L.D., C.L.T., is a holistic and functional registered dietitian and founder of Whole-istic Living.
Polyphenols, Defined
Simply put, polyphenols are antioxidants. “Found in many different types of pigmented plants such as fruits, vegetables, minimally processed whole grains, herbs, and spices, polyphenols have been shown to help counter oxidative stress and cellular damage, two factors that contribute to aging and disease,” says holistic and functional registered dietitian Jenna Volpe, R.D.N., L.D., C.L.T., founder of Whole-istic Living.
What sets polyphenols apart from other antioxidants, like vitamins C and E, is how they interact with the digestive system. “Polyphenols aren’t considered as bioavailable—or as easily absorbed—as other beneficial micronutrients,” says Volpe. So, rather than getting absorbed into the body through the small intestine, they arrive at the colon fully intact. Once there, the good bacteria that hang out in the colon chow down on them, using them for food, she explains. As it turns out, this process is where much of the gut health magic of polyphenols lies.
Exactly How Polyphenols Support Gut Health
You see, as gut bacteria consume and ferment polyphenols, several compounds (called metabolites) are released that aren’t produced during the digestion of other antioxidants, vitamins, or minerals. These microbial metabolites have been shown to support digestive function and promote overall health, Volpe shares.
Also, by serving as food for good gut bugs, polyphenols help your microbiome flourish. Indeed, while these compounds are officially categorized as antioxidants, they also function like prebiotics, says Volpe.
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“Prebiotics feed and promote the growth of health-supporting microbes in our gut,” she says. By doubling as fuel for your beneficial gut bacteria, polyphenols help nourish the entire gut ecosystem and promote a more diverse and resilient microbiome.
Greater gut diversity may sound like small potatoes, but it’s a big deal. Time and again, research (like this study and this study) has shown that an increase in beneficial bacteria significantly benefits digestive health and overall well-being. In fact, a February 2025 review in The International Journal of Molecular Sciences found that increasing polyphenol consumption enhances gut microbe diversity and function. The researchers note that this effect ultimately has the power to meaningfully support digestion and whole-body health.
By supporting cellular health and gut function, polyphenol intake may help lower the risk of chronic conditions that affect cardiovascular health, brain health, metabolic function, and blood sugar regulation, adds Volpe.
Where To Find Polyphenols In Food
The best way to make sure your diet is peppered with polyphenols is to eat the rainbow. “A wholesome and nutritionally balanced diet that includes a variety of fruits, vegetables, whole grains, herbs, and spices will be rich in polyphenols,” says Volpe.
In particular, she suggests narrowing in on these colorful eats:
- Fruit: Apples, plums, pomegranate seeds, grapes, citrus fruits, and berries
- Vegetables: Onions, bell peppers, tomatoes, and purple carrots
- Whole grains: Oats and buckwheat
- Other: Matcha, green tea, cacao powder, rooibos, and coffee
Volpe also recommends opting for organic produce and grains whenever possible. “Glyphosate, a popular herbicide used in the United States food supply, has been shown to negatively impact gut health by reducing the presence of certain healthy bacteria like Lactobacillus and Bifidobacterium,” she says. Taking that extra step when budgeting and shopping can really make a difference, especially over time.
What To Know About Polyphenol Supplements
A nutrient-dense diet is a non-negotiable for sound gut health. However, a polyphenol supplement can provide a benefit boost to some people, Volpe suggests. For example, people experiencing gut symptoms that may be linked to low microbial diversity (like bloating, irregular digestion, or sluggish motility) often notice improved GI function while supplementing with polyphenols, she says.
Polyphenol supplements are usually derived from real foods. And, because all fruits, vegetables, and herbs have a different polyphenol makeup, the specific compounds in the supplements derived from these eats varies. “Pomegranate extract, green tea extract, reds powders, and greens powders can all offer gut health benefits—so long as they’re high quality and well tolerated,” Volpe says. If you’re looking for a general gut boost, don’t worry too much about which of these you opt for; all have benefits!
A few popular options worth checking out: Codeage Polyphenols Broad Spectrum+ capsules, Gundry MD Mighty Reds With Polyphenols gummies, Solgar Tart Cherry Extract capsules, and plnt Superfood Energizing Greens powder.
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That said, if you’re navigating a specific set of gut health symptoms, she suggests asking a holistic healthcare provider about which supplement options might be best for you and how much you should take.
While polyphenol supplements are generally considered safe, it’s important to note that research suggests consuming excessive amounts of polyphenols through supplements can negatively interfere with iron absorption, disrupt digestive enzyme function, and interact with prescription medications. That’s why it’s important to follow package instructions and take a moderate approach to adding supplements to your routine. A holistic healthcare provider can always help you assess the potential risks and benefits of polyphenol supplements based on your unique profile.