The power of polyphenols: gut health | Olive Wellness Institute (2025)

The power of polyphenols: gut health

• Extra Virgin Olive Oil
• Microbiome / Gut Health

Over the last few decades, researchers have discovered an array of health benefits can occur if you look after the bacteria that live in your gut.¹ From digesting food to reducing inflammation, the bacteria that make up your gut microbiome are capable of many amazing things if you surround them with the right food!^1,2 We already know that the polyphenols present in extra virgin olive oil (EVOO) can support heart health and prevent oxidative damage from occurring all around the body^3-5 – but can it also feed beneficial gut bacteria? Read this blog to find out more!

What is the gut microbiome and how does it contribute to health?

The ‘gut microbiome’ is a collective term used to describe all the different types of bacteria that live inside your gut.² Weighing approximately 2kg and containing over 1000 different species of bacteria, the gut microbiome is not only a crucial component of digestion, but when well looked after, can positively impact many vital organs around the body.² Digested food that makes its way to the large intestine is further broken down by the gut microbiome to produce vitamins, gases and special signalling molecules that can support health or cause damage.¹ The type of foods we choose to eat is one of the key factors that influence which bacteria grow in our gut and subsequently which type of signalling molecules are produced.¹

The Mediterranean Diet and the gut microbiome

There are many large studies that showcase a strong association between consistent adherence to a Mediterranean diet high in EVOO and a balanced gut microbiome.¹ The large amounts of fibre, polyphenols and lower amounts of animal proteins seems to encourage the growth of bacteria which digest plant matter into anti-inflammatory short-chained fatty acids (SCFAs).¹ SCFAs are known for their integral role in maintaining the health of the gut wall and for reducing unwanted inflammation all around the body.¹

How do the polyphenols in EVOO support the gut microbiome?

‘Polyphenol’ is an umbrella term used to describe small molecules that possess multiple ring-like structures and hydroxyl groups.⁶ These compounds are naturally synthesised by plants to defend themselves against oxidative stress and have a similar effect on humans when incorporated into the diet.⁶ Whilst most polyphenols found in EVOO are absorbed directly along the digestive tract, some remain attached to fibre or other non-digested components of food, making their way to the large intestine.⁷ Here polyphenols such as hydroxytyrosol, oleuropein, tyrosol and oleocanthal, which are largely found in good quality EVOO, are digested by gut bacteria to produce active molecules which support health.^1,6 Whilst more human based research trials need to be conducted, there are a few high-quality randomised control trials that suggest a dose-dependant relationship between EVOO and improved gut microbiome.⁸ Therefore, aiming to cook balanced meals with at least 2 tablespoons of EVOO per day not only provides your body with a significant amount of polyphenols to support the heart, brain and reduce oxidative stress, but may also support the growth of specific bacteria that help regulate gut and immune health.⁸

So, what’s next?

Whilst there is a clear connection between better gut health and the Mediterranean diet, this area of nutrition science would benefit from more research so we can gain a greater understanding of the positive impacts polyphenol rich EVOO has on the gut. In the meantime, continue to cook your veggies in plenty of EVOO, as you are not only creating a tasty meal for yourself, but a delicious feast for your gut microbiome!

Published 25/02/2025

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