Research into the benefits of pomegranate has pointed to its prebiotic affects: eating pomegranates increases the levels of beneficial bacteria in our guts. Pomegranate’s bioactive compounds are also said to have anticarcinogenic, anti-inflammatory, antimicrobial, and antioxidant benefits.
The research
Based on increasing evidence suggesting a beneficial effect on gut microbiota, a 2023 study published in Critical Reviews in Food Science and Nutrition more closely examined the molecular mechanisms leading to pomegranate’s health benefits.
The findings described the “crosstalk” between pomegranate metabolites and gut microbiota, specifically the transformational role of pomegranate ellagitannins into urolithin, which, in turn, is said to help strengthen muscle tissue and prevent the development of hyperlipidemia, cardiovascular disease, and tumors due to its strong antioxidant and anti-inflammatory properties.
Stock up on pomegranate
Ready to add more pomegranate to your diet? Reap the benefits of this super fruit by simply eating the seeds whole; drinking it as a juice; or taking it in supplement form, such as in capsules, gummies, or powder.
Extra extra!
For extra gut health benefits, add pomegranates to your morning yogurt, which is already chock full of healthy probiotics that are beneficial for gut health. In need of a quick recipe? Try out this tasty parfait!
2 cups (500 mL) plain yogurt
2 Tbsp (30 mL) honey
1 tsp (5 mL) vanilla extract
1 orange, peeled and cubed or segmented
1 grapefruit, peeled and cubed or segmented
1 pomegranate, seeded (you may not use all seeds, depending on fruit size)
2 Tbsp (30 mL) pink peppercorns, lightly crushed, divided
In medium bowl, whisk together yogurt, honey, and vanilla. Divide into four serving jars. Top with fruit and pink peppercorns. Serves 4.
This article was originally published in the January 2024 issue of delicious living magazine.
