Re-thinking Thanksgiving Dinner in Light of Your Gut Health
Choosing polyphenol-rich foods during Thanksgiving Dinner will give your gut health a harvest boost!
TL;DR: Polyphenols are plant-based nutrients and available in super-convenient supplements designed just for gut health. Not only do polyphenols nurture your gut, but they also give your metabolism a boost—and who doesn’t love that? Let’s raise a glass (of polyphenol-rich tea, of course!) to feeling fantastic from the inside out…even during Thanksgiving.
Ladies, are you bracing for that post-Thanksgiving bloat? Does the thought of indulging in a hearty Thanksgiving meal leave you worried about compromising your gut health? Perhaps I can offer a fresh perspective. By focusing on the remarkable phytonutrients known as polyphenols in your holiday feast, you can embrace the joy of the season while nurturing your gut. These incredible compounds work behind the scenes to create an environment that your gut microbes—and your overall health—will be grateful for.
What Are Polyphenols?
Polyphenols are plant-derived micronutrients renowned for their anti-inflammatory and antioxidant properties. They serve as prebiotics, free radical neutralizers, and essential phytonutrients, promoting health on multiple levels. You might recognize some of these polyphenols by name—flavonoids, quercetin, lignans and resveratrol. While many polyphenols have been shown to support heart health, there are new generation polyphenols that appear to promote your gut health. These polyphenols are used by the gut microbiota prior to digestion. These gut health polyphenols go beyond drinking a cup of green tea and come as a supplement in the form of ellagic acid from pomegranate extract, proanthocyanidins from grape seed extract and EGCG from green tea. These new combinations of polyphenols play a vital role in helping beneficial gut microbes thrive such as Akkermansia muciniphila and Clostridium butyricum.1-3 The result? Improved gut barrier integrity, better digestion, and enhanced glucose metabolism.
For women managing irritable bowel syndrome (IBS), polyphenols offer a promising way to support gut health without exacerbating bloating caused by excessive fiber. Polyphenols are NOT fiber but help the gut microbiota in a way that fiber normally does. Those of you on a low FODMAP elimination diet can think about taking a polyphenol supplement to support your gut health. Think of them as your gut’s way of saying “thank you” for a thoughtful approach to nourishment.
A Personal Path to Polyphenol Discovery
When I pivoted my practice to focus on women’s gut health, I noticed a gap in the available information on the benefit about polyphenols regarding gut health. While many traditional gastroenterologists were immersed in learning the latest techniques for removing polyps or prescribing medications, I dove into research on nutrition and the microbiome. One pivotal review article, “Rethinking healthy eating in light of the gut microbiome,” challenges outdated nutritional guidelines and highlighted the potential of polyphenols to transform gut health.4
As I searched for answers, I faced questions that weren’t easily answered. How could I estimate the polyphenol content of the foods I was eating? Was there an optimal daily intake, especially for women? Were there risks to consuming polyphenols? These unanswered questions motivated me to explore a new path—one that emphasized integrating natural approaches into gut health care.
Polyphenol rich foods seen on Thanksgiving that are excellent for gut metabolism!
A Gut-Forward Thanksgiving Dinner
This Thanksgiving, I’m inviting you to rethink your holiday meal to optimize your gut health. Research suggests that consuming 30+ plant-based foods per week can significantly increase polyphenol intake, correcting many gut imbalances in a natural, effective way.5 By choosing high-polyphenol foods, you’re not only treating your gut but also fostering a lifelong connection between your diet and well-being.
It seems that the unofficial definition to a “polyphenol-rich foods” is a food that contain equal to or greater than 200 mg of polyphenols per 100 grams of fresh plant weight.6 Women consuming more than 650 mg daily or between 500 mg-1500 mg may experience improved gut health and even an extended healthspan.7,8 It is not clear from the research if there is too high a dose per day for polyphenol supplement. This Thanksgiving, consider viewing your meal through this new polyphenol perspective. I have included a chart, above, on polyphenol rich foods you may see on the Thanksgiving spread. Spoiler alert! Turkey is still a meat, and while turkey doesn’t contain these plant-based polyphenols, the lovely herbs (e.g. sage) are polyphenol-rich!
Greater than 70% of cocoa has the highest level of polyphenols.
How Polyphenols Promote Gut Health9-12
Polyphenols bring a bounty of benefits to your gut, including:
Support key gut microbes - Akkermansia muciniphila and Clostridium butyricum
Improved glucose metabolism through glucagon-like peptide-1 (GLP-1)
Enhanced gut integrity by promoting the expression of tight junction proteins
Production of beneficial metabolites, such as short-chain fatty acids (SCFAs)
Strengthening the mucus layer which protects the gut barrier
Are there risks to consuming Polyphenols?
While polyphenols are beneficial, the traditional medical doctor in me is mindful to consider every individual and approach supplements with care. Not all polyphenols are created equal, and their effects can vary based on extraction methods and supplemental forms. Certain polyphenol supplements may interact with prescription medications, disrupt iron absorption, mimic estrogen, or potentially affecting thyroid hormones.13,14 This area is evolving, and the next, perhaps safer generation of polyphenol supplements may address some of these concerns. That’s where guidance from a gut health expert with a medical degree, like us lady doctors at gutsyrx.com is invaluable; sign up now and take the quizzes for gut health guidance. By understanding your unique health needs, we can help you safely incorporate polyphenols into your diet and reap their benefits without compromising your overall health.
GutsyRx is a women’s gut & rectal health marketplace & clinic
A Heartfelt Thanksgiving Reflection
Let’s pause to express gratitude during this Thanksgiving—not just for the delicious food on our tables but for the nourishing compounds that support our well-being. By embracing polyphenols, we’re making a mindful choice to care for our guts and, in turn, our whole selves. With every bite, we’re nurturing a healthier, happier future. From my heart to yours, here’s to a Thanksgiving filled with gratitude, joy, and a renewed appreciation for the gift of health. Let’s make this holiday one to remember—not for the bloat, but for the gut microbe and gut metabolism balance.
Thank you for loving your gut!
“Today I want to express my gratitude for the scientists doing research in this nutrition-microbiome field and I want to highlight the WDWP Reference Page as credit to their important work. Thank you for telling us the truth about our food and our guts! As a medical doctor and gut expert, I get to use your knowledge toward healing others and thus I am grateful.”
Your Lady MD,
Dr. Emily
I read this, and I actually didn't overstuff myself this year (no stuffing either)! Thanks, Dr. Emily!
Great post. I learned so much. And how wonderful coffee is on the list 💕🎊