Pomegranate is good for your gut microbiome and has powerful health benefits for the whole body. Remarkably, it seems early civilisations were also clued in on this super fruit!
A quick history of pomegranate
Pomegranate’s cultivation traces back to around 3,000 BC in Iran, where it was highly revered. For example, in Persian mythology and literature, the fruit symbolises fertility, abundance, and immortality. Since it was considered a ‘royal fruit’, pomegranate was often depicted in Persian artwork. Not only was pomegranate cherished for its delicious taste, it was also valued for its medicinal properties. Traditional Persian medicine recognised pomegranate as a therapeutic plant. Various parts of the tree, including the fruit, seeds, bark, and flowers, were utilized for their healing properties.
Eventually, its reputation as a medicinal fruit spread beyond Persia, reaching various other cultures and regions. Its use in traditional medicine can be found in ancient Greek, Ayurvedic (Indian), and Chinese medicinal practices.
Today, pomegranate continues to be highly regarded for its health benefits. Its historical significance and traditional use in Persia contribute to its enduring reputation as a medicinal fruit.
One area of growing interest is its impact on the human microbiome—the collection of trillions of microorganisms that reside within our bodies, primarily in the gut.
Here are 7 key benefits of pomegranate on the human microbiome:
1. It’s a natural prebiotic.
Pomegranate contains a type of dietary fiber known as pectin, which acts as a prebiotic. Prebiotics are a food source for beneficial bacteria in the gut, stimulating their growth and activity. Basically, by nourishing these beneficial microbes, the fruit promotes a healthy and diverse gut microbiome.
2. Pomegranate is good for inflammation.
Chronic inflammation in the gut disrupts the balance of the microbiome and lead to various health issues. Pomegranate possesses potent anti-inflammatory properties attributed to its rich content of antioxidants, such as punicalagins and anthocyanins. By reducing inflammation, the famous fruit helps maintain a favorable environment for the microbiome to thrive.
3. It enhances the diversity of bacteria in the gut.
Studies have suggested that pomegranate consumption increases the diversity of gut bacteria. Evidently a diverse microbiome is associated with better overall health, as it provides stability and resilience against harmful pathogens. Its ability to promote microbial diversity contributes to a healthier gut ecosystem.
4. It improves digestion.
Pomegranate has been used traditionally to treat digestive disorders due to its astringent properties. It may help alleviate symptoms of conditions like irritable bowel syndrome (IBS). Essentially, by supporting the growth of beneficial gut bacteria, pomegranate aids in maintaining a well-functioning digestive system.
5. Pomegranate is good for your heart.
A healthy gut microbiome is associated with reduced cardiovascular risk factors, such as lowered cholesterol levels and improved blood pressure regulation. Pomegranate has been extensively studied for its cardiovascular benefits. Recent research suggests that its positive impact on the microbiome could be one surprising way it exerts these effects.
6. It’s a natural anti-microbial agent.
Pomegranate exhibits antimicrobial properties against certain harmful bacteria, viruses, and fungi. While it helps maintain a balanced microbial community, it can also help control the growth of potential pathogens in the gut. Indeed, this antimicrobial action contributes to the overall health and integrity of the microbiome.
7. Pomegranate is good for diarrhoea.
Moreover, pomegranate possesses astringent properties, primarily due to the presence of tannins. Astringents have the ability to constrict or tighten tissues, which can help reduce excessive fluid loss and relieve symptoms of diarrhea. The tannins can help bind and firm up the stool, thereby reducing the frequency and intensity of loose bowel movements.
Altogether, incorporating pomegranate into a balanced diet can be a tasty and nutritious way to enhance the health of the gut microbiome, leading to improved overall well-being.
Have you heard of polyphenols?
The main polyphenol found in pomegranate is called ellagitannin. Ellagitannins are a class of polyphenolic compounds known for their potent antioxidant properties. Ellagitannins, such as punicalagins, are powerful antioxidants that protect cells from oxidative damage caused by free radicals. Oxidative stress is linked with various chronic diseases, including cardiovascular disease, cancer, and neurodegenerative disorders. Basically, by neutralising free radicals and reducing oxidative stress, ellagitannins contribute to overall health and disease prevention.
Overall, the polyphenols in pomegranate are responsible for its antioxidant, anti-inflammatory, anticancer, and cardiovascular health-promoting properties. Certainly, their presence contributes to the reputation of this super fruit as a functional food with powerful health benefits for the gut microbiome and beyond.