Professor Tim Spector revealed that coffee and dark chocolate are rich in polyphenols – plant compounds with antioxidant and anti-inflammatory properties
A food expert has revealed that two popular treats that could be thought of as unhealthy could actually act as “rocket fuel” for your gut health. Professor Tim Spector shared that coffee and dark chocolate are rich in polyphenols – plant compounds with antioxidant and anti-inflammatory properties.
Prof Spector, the founder of Zoe Health, explained more about the benefits of polyphenols in a video posted on social media platform Instagram. Speaking to his more than 600,000 followers, he said: “Polyphenols are compounds that plants produce to themselves.”
However, polyphenols “don’t just benefit plants”. “They’re great for us too,” he said. “They’re like rocket fuel for your gut microbes.”
There are thousands of different types of polyphenols, he explained. Prof Spector said: “Scientists have discovered over 8,000 different types of polyphenols and they’re usually grouped into four main categories depending on their chemical structures.
“First up, flavonoids. These are the ones responsible for the bright colours we see in fruits and vegetables.” As an example of these he showed tomatoes and bell peppers.
He continued: “Next, we have phenolic acids. These are found in the seeds, the skins, and the leaves of plants. Then there are stilbenes and lignans.
“These are a little bit less common but they still pack a punch because stilbenes are found in grapes, berries, peanuts and, my favourite, red wine.” While it may seem obvious that we should eat more fruits and vegetables, Prof Spector added that polyphenols can be found in other less likely places.
He said: “And it’s not just the fruits and veg. You can find these polyphenols in coffee, extra virgin olive oil, my favourite, and in nuts and dark chocolate too.
“That’s right, your morning coffee and a piece of dark chocolate can be part of a polyphenol-rich diet.” In the video caption, he commented: “Great news for coffee and chocolate lovers.”
However, like any food, these should be consumed in moderation due to the caffeine content of coffee and the sugar and fat content of dark chocolate. Overall, he recommended: “Eating a wide range of colourful plants is one of the best ways to ensure you’re feeding your gut microbes plenty of polyphenols so in turn, they can look after you.”
To support his advice, Prof Spector referenced some scientific studies. One, published in the Journal of Food Science and Technology, showed that polyphenols promote the growth of beneficial gut bacteria and may also inhibit “bad” gut bacteria, leading to better gut health.
Another, from Antioxidants journal, showed that polyphenols act as prebiotics, meaning they reach the large intestine and are fermented by your gut microbes. Prof Spector said: “When these polyphenols are broken down by your gut microbes, they release beneficial short chain fatty acids which can reduce inflammation and help to support your immune system.”
According to Zoe Health, the 10 most polyphenol-rich foods are:
- Berries
- Cocoa
- Coffee and tea
- Spices (although you are unlikely to eat enough to absorb high quantities)
- Nuts and seeds
- Red wine (in moderation)
- Olives and olive oil
- Beans
- Vegetables
- Soy