I'm A Gastroenterologist & These Are My 6 Favorite Sources Of Polyphenols 

If there's one class of phytonutrients gastroenterologist Emeran Mayer, M.D., says is crucial for gut health, it's polyphenols. Now, you may regard polyphenols as supercharged antioxidants—they are, but they're also so much more. 

Still with us? Below, find Mayer's menu of polyphenol-rich foods: 

"You can't go wrong with any of the berries," says Mayer. Blueberries receive a ton of fanfare—as they contain a specific class of polyphenols, called proanthocyanidins1, that are superb for brain health—but Mayer praises golden berries and blackberries as well. Specifically, blackberries contain anthocyanins2 (another group of polyphenols), and the polyphenols in golden berries have been shown to have anti-inflammatory, immune-supporting properties3.

Add Mayer to the growing list of experts who love raw cacao: "Cacao powder has a very high concentration of flavonoids, one category of polyphenols," he notes. These flavonoids can trigger the expression of brain-derived neurotrophic factor (BDNF), which is a protein that helps grow new brain cells. That's why experts say eating chocolate (raw, organic cacao, that is) can help promote cognitive function as you age4.

And according to Mayer, you don't need to chug tons of olive oil to reap the benefits: "You want to take a very small cup of it," he notes. Or, you know, drizzle it on top of a salad. 

In terms of how much red wine to drink, Mayer recommends no more than a half-glass or glass per night. "You don't want to go over that," he says. And if you'd like to skip the alcohol altogether, you can also find resveratrol in grapes, blueberries, raspberries, mulberries, and even peanuts.

While Mayer lauds the whole category of seeds, he mentions a few superstars, in particular—one of them being chia seeds. In fact, one study found that chia seeds were a richer source of polyphenols than flaxseeds by about 42% (nothing against flax; that's a great option, too!). They specifically include daidzein (a type of isoflavone) and rosmarinic acid7, which has well-documented antioxidant properties8.

Walnuts are commonly praised for their fiber and healthy fats, but Mayer says don't sleep on their polyphenol content: These nuts contain ellagitannins9, a class of bioactive polyphenols with promising antioxidant and anti-inflammatory benefits. One study even found that walnuts had the highest polyphenol content of all the nuts (compared to Brazil nuts, pistachios, pecans, peanuts, almonds, macadamias, cashews, and hazelnuts). 

Enjoy this episode! And don't forget to subscribe to our podcast on iTunes, Google Podcasts, or Spotify!