Science-Backed Ways Pomegranate Boosts Digestion & Balances Your Gut Microbiome
Written by Clare Gibson
Published on Feb, 02 2024
The glistening ruby seeds of the pomegranate, with their sweet-tart flavor and captivating history, have long been cherished for their culinary and cultural significance. However, recent scientific explorations have unveiled a deeper dimension to this ancient fruit: its remarkable potential to support and optimise our gut health. Rich in polyphenols and bioactive compounds, pomegranates and their peel have emerged as potent allies in nurturing the gut microbiota, promoting mucosal healing, and reducing inflammation.
In this blog, we delve into the multifaceted mechanisms through which pomegranates exert their beneficial effects on gut health, drawing insights from peer-reviewed research and scientific literature.
The Inside Scoop: Can Pomegranates Help Improve Your Digestion?
Diving into the heart of the pomegranate's gut-supporting potential requires delving into its unique biochemical composition. The polyphenols present in pomegranates, particularly ellagitannins like ellagic acid, anthocyanins, and tannins, play a starring role. These diverse molecules not only contribute to the vibrant color of the fruit but also boast potent antioxidant and anti-inflammatory properties. Ellagic acid, in particular, has garnered significant attention for its specific influence on gut health.
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A 2021 study published in the Journal Frontiers in Microbiology demonstrated that ellagic acid inhibits the growth of harmful gut bacteria like E. coli while simultaneously promoting the growth of beneficial bacteria like Bifidobacterium and Lactobacillus. This shift in the gut microbiota composition, from favoring harmful pathogens to nurturing beneficial species, is crucial for maintaining digestive health and preventing disease. Research suggests that ellagic acid achieves this feat by modulating certain enzymes involved in bacterial growth and adhesion, creating an environment less hospitable for harmful bacteria while supporting the colonization of beneficial ones .
Pomegranates and Inflammation
Oxidative stress, caused by an imbalance between free radicals and antioxidants, can wreak havoc on our gut health, contributing to inflammation, damage to the gut lining, and even chronic diseases. Fortunately, pomegranate are packed with antioxidants, which act as free radical scavengers, neutralizing these unstable molecules before they can inflict damage on the gut cells and tissues.
A 2019 study found that pomegranate juice consumption reduced reduce fecal calprotectin levels in patients with inflammatory bowel disease (IBD). This suggests that the antioxidant power of pomegranates has the potential to alleviate inflammation and improve gut health in individuals suffering from such conditions. Furthermore, research suggests that the antioxidant activity of pomegranates extends beyond their direct free radical scavenging abilities. They may also upregulate the body's own antioxidant defense system, further bolstering its ability to combat oxidative stress and maintain gut health.
Can Pomegranates Help Leaky Gut?
Pomegranates offer their support not only to the bacteria within the gut but also to the very foundation of our digestive system: the intestinal lining, also known as the gut mucosa. This delicate barrier plays a crucial role in digestion, nutrient absorption, and immune function. Damage to the gut mucosa can lead to various health issues, including leaky gut syndrome and increased susceptibility to infections.
Excitingly, studies have shown that pomegranate extract not only protects the gut mucosa but also actively promotes its healing and regeneration. A 2023 study revealed that pomegranate extract promotes the communication and interaction between epithelial cells and fibroblasts, the building blocks of the gut mucosa. This enhanced cellular crosstalk fosters the repair and regeneration of the gut lining, leading to improved gut integrity and resilience. This ability to support mucosal healing highlights yet another dimension of how pomegranates contribute to overall gut health and well-being.
Incorporating pomegranates into your daily routine is easier than you might think
- Enjoy pomegranate seeds as a standalone snack for a refreshing burst of sweetness.
- Sprinkle pomegranate arils on top of your morning yogurt, oatmeal, or smoothie bowl for added texture and flavor.
- Incorporate pomegranate seeds into salads, grain bowls, and savory dishes to add a delightful crunch and tangy twist.
- Create a refreshing beverage by mixing pomegranate juice with sparkling water and a splash of lime for a fizzy, antioxidant-rich drink.
- Consider adding dried pomegranate seeds or powder to baked goods, granola, or trail mix for an extra boost of antioxidants and flavour.
- For more concentrated pomegranate, try a supplement like DAYLY
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References:
- Cheshomi H, Bahrami AR, Rafatpanah H, Matin MM. The effects of ellagic acid and other pomegranate (Punica granatum L.) derivatives on human gastric cancer AGS cells. Human & Experimental Toxicology. 2022;41. doi:10.1177/09603271211064534
- Kujawska, M., & Jodynis-Liebert, J. (2020). Potential of the ellagic acid-derived gut microbiota metabolite - Urolithin A in gastrointestinal protection. World journal of gastroenterology, 26(23), 3170–3181. https://doi.org/10.3748/wjg.v26.i23.3170
- Rizzo, G., Pineda Chavez, S. E., Vandenkoornhuyse, E., Cárdenas Rincón, C. L., Cento, V., Garlatti, V., Wozny, M., Sammarco, G., Di Claudio, A., Meanti, L., Elangovan, S., Romano, A., Roda, G., Loy, L., Dal Buono, A., Gabbiadini, R., Lovisa, S., Rusconi, R., Repici, A., Armuzzi, A., … Vetrano, S. (2023). Pomegranate Extract Affects Gut Biofilm Forming Bacteria and Promotes Intestinal Mucosal Healing Regulating the Crosstalk between Epithelial Cells and Intestinal Fibroblasts. Nutrients, 15(7), 1771. https://doi.org/10.3390/nu15071771
- Scaioli, E., Belluzzi, A., Ricciardiello, L., Del Rio, D., Rotondo, E., Mena, P., Derlindati, E., & Danesi, F. (2019). Pomegranate juice to reduce fecal calprotectin levels in inflammatory bowel disease patients with a high risk of clinical relapse: Study protocol for a randomized controlled trial. Trials, 20(1), 327. https://doi.org/10.1186/s13063-019-3321-8
- Xu, Q., Shen, M., Han, Y., & Diao, H. (2021). Effects of Ellagic Acid Supplementation on Jejunal Morphology, Digestive Enzyme Activities, Antioxidant Capacity, and Microbiota in Mice. Frontiers in microbiology, 12, 793576. https://doi.org/10.338