2024-04-14 22:00:00
A recent study looked at the impact that daily consumption of herbs and spices might have on the health of our microbiota. Polyphenols from pepper, cinnamon, garlic, etc., influence the composition of the microbiota to the benefit of good bacteria.
A healthy gut microbiota is associated with a strengthened immune system and better digestive and mental health. It has been shown that it is possible to increase the number of good bacteria by eating, for example, fermented foods or taking probiotics. For several years, scientists have been looking at the role of polyphenols in boosting the health of the microbiota.
See also the article: The gut-brain axis (GIA): crucial for mood and behavior
What are polyphenols?
Polyphenols are phytochemicals, that is, compounds present in many foods of plant origin (fruits, vegetables, cereals, tea, red wine, chocolate, etc.). They are known for their antioxidant properties, which means that they can help protect cells once morest damage caused by free radicals and thus provide protection once morest certain diseases (diabetes, heart attacks, etc.).
See also the article: Blood pressure: the very beneficial effect of herbs and spices
What is the impact of polyphenols on the microbiota?
Some past research has already suggested that polyphenols may improve gut health. They would promote the growth of beneficial bacteria, such as bifidobacteria and lactobacilli, while inhibiting the growth of pathogenic bacteria.
In addition, polyphenols may have prebiotic effects. Which means that they can serve as food for certain strains of intestinal bacteria, thus promoting their growth and metabolic activity.
Spices and herbs as a source of polyphenols
Researchers at the National University of Natural Medicine in Portland, Oregon, recently looked at the impact of herbs and spices on gut health. These are, in fact, rich in polyphenols. The study analyzed data from 96 healthy adults. On the one hand, fecal samples were collected in order to identify the microbial DNA of the participants. On the other hand, their daily consumption of herbs and spices was analyzed.
The researchers looked at the consumption of 6 foods in particular: black pepper, cinnamon, ginger, onion, garlic and turmeric.
The statistical analysis then compared the diversity of the intestinal microbiota and its relationship with polyphenol intake.
More good intestinal bacteria in case of high consumption of polyphenols
The results of the study showed that the amount of polyphenols consumed did not impact overall microbial diversity. In other words, whether participants ate a little, a lot or a lot of these spices did not change the type of bacteria detected in the fecal samples. But, this did have an influence on the quantity of good bacteria.
Indeed, participants who consumed more polyphenols had a higher concentration of good bacteria, namely Lactobacillus and Sutterella. Lactobacillus helps prevent intestinal disorders.
Additionally, these participants had reduced numbers of harmful bacteria (Eubacterium ventriosum, Ruminococcus torques group, Bacteroides, and Enterococcus). “These opportunistic and pro-inflammatory bacteria are represented in lower proportions.”
According to the authors of the study, “the results suggest that the consumption of greater quantities of polyphenols may promote an intestinal environment where opportunistic and pathogenic bacteria are represented in lower relative quantities compared to those which have potentially less virulent qualities” .
The results of the study therefore show that it is possible that certain spices and aromatic herbs positively influence the intestinal microbiome, which can lead to an improvement in general health.
See also the article: 75 percent of our immune system is in the gut
Which herbs and spices contain the most polyphenols?
The daily spices that contain the most polyphenols are cinnamon, cloves and even allspice. Next come basil, oregano and bay leaves, followed by thyme, cumin, rosemary, parsley, sage, turmeric and even black pepper.
In the lower category, we find spices such as garlic, onion, ginger, coriander, cayenne pepper, mint or paprika.
See also the article: Pepper and chilli: it’s not lacking in spice
Sources :
Last updated: April 2024
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