Introduction
Many of us in the UK have experienced that frustrating sensation of unexplained digestive sluggishness, unexpected bloating after meals, or a general feeling that our digestion is simply out of balance. When persistent digestive rumbles leave you feeling run down, it is entirely natural to look at your everyday diet for gentle, nourishing solutions. Among the many fruits discussed in modern nutritional science, cherries often stand out. But are cherries good for gut health, or could their natural fruit sugars cause more trouble than they resolve?
Cherries have long been celebrated across British orchards and kitchen tables as a delicious summer staple. However, recent laboratory research and human dietary studies have brought their bioactive compounds under the medical microscope. From deep red sweet cherries to sharp Montmorency tart cherries, these stone fruits contain a complex array of plant compounds, dietary fibre, and micronutrients that interact directly with the human gastrointestinal tract.
In this article, we explore the science behind cherries and digestive wellness. We will examine how the unique polyphenols in cherries interact with your gut microbiome, compare the digestive merits of sweet versus tart varieties, highlight potential digestive triggers to watch out for, and explain how fruit fits into a broader picture of metabolic and gastrointestinal wellbeing.
At Blue Horizon, we believe that understanding your health should never rely on guesswork or extreme dietary fads. If you are experiencing persistent digestive changes or lingering fatigue, we advocate a calm, phased approach: start with your NHS GP to rule out underlying clinical issues, track your lifestyle and symptoms methodically, and consider targeted pathology testing when you need an objective snapshot of your internal biochemistry to guide better-informed healthcare conversations.
Understanding the Gut Microbiome and Digestive Wellness
To understand whether cherries support the gut, it helps to examine how the digestive system functions. The human gastrointestinal tract is home to trillions of microorganisms, collectively known as the gut microbiota or microbiome. This microscopic ecosystem comprises hundreds of distinct bacterial species, alongside yeasts and other single-celled organisms, residing primarily within the large intestine (colon).
For a broader explanation of this internal ecosystem, read our guide to what the gut microbiome is and why it matters.
These microbes are not passive passengers. They perform several crucial biological duties:
- Fermenting indigestible carbohydrates: Breaking down complex plant fibres that human digestive enzymes cannot process alone.
- Producing essential postbiotics: Synthesising short-chain fatty acids (such as acetate, propionate, and butyrate) that nourish the cells lining the colon and help regulate local inflammation.
- Reinforcing the gut barrier: Supporting the integrity of the epithelial lining to ensure nutrients are absorbed while preventing unwanted compounds from entering circulation.
- Modulating the immune system: Interacting continuously with the gut-associated lymphoid tissue (GALT), which houses over 70% of the body's immune cells.
- Supporting the gut-brain axis: Generating biochemical messengers and precursors, including serotonin and gamma-aminobutyric acid (GABA), which communicate directly with the central nervous system via the vagus nerve.
When the microbiome is diverse and well-nourished, it tends to remain resilient against temporary physiological stress. However, diets low in plant diversity and high in ultra-processed foods can reduce microbial richness. Adding nutrient-dense whole foods like cherries is one way to provide the specific substrates that beneficial gut bacteria need to flourish.
Key Takeaway: A healthy digestive tract relies on a diverse microbiome that feeds on dietary fibres and plant antioxidants. These compounds are transformed into beneficial short-chain fatty acids that protect the gut barrier and support systemic health.
The Nutritional Profile of Cherries: What Makes Them Special?
Cherries belong to the Prunus genus of stone fruits and fall broadly into two commercial categories: sweet cherries (Prunus avium L., such as Bing or Stella) and tart or sour cherries (Prunus cerasus L., such as Montmorency). While both varieties share a strong nutritional foundation, their specific chemical profiles offer slightly different biological benefits.
Approximate Nutritional Breakdown per 100g of Fresh Sweet Cherries:
• Energy: ~63 kcal
• Carbohydrates: ~16 g (including ~12 g natural fruit sugars)
• Dietary Fibre: ~2.1 g
• Vitamin C: ~7 mg (approx. 9% of UK Reference Intake)
• Potassium: ~220 mg
• Bioactive Phenolics: High concentrations of anthocyanins, quercetin, and hydroxycinnamates
Beyond standard macronutrients, cherries are exceptional sources of bioactive plant chemicals called polyphenols. These secondary plant metabolites are responsible for the rich ruby and dark crimson colours of the fruit. Unlike simple vitamins that are largely absorbed early in the small intestine, a large proportion of cherry polyphenols travel down to the colon intact. There, they interact directly with resident bacteria, acting as a functional fuel source and selective antimicrobial agent.
Are Cherries Good for Gut Health? The Scientific Evidence
Scientific interest in stone fruits has expanded considerably over the past decade. Researchers are discovering that cherries offer a multi-faceted approach to gastrointestinal support through prebiotic actions, short-chain fatty acid synthesis, and localized anti-inflammatory mechanisms.
┌────────────────────────┐
│ Whole Cherry Intake │
└───────────┬────────────┘
│
┌───────────────────────┴───────────────────────┐
▼ ▼
┌─────────────────────────┐ ┌─────────────────────────┐
│ Prebiotic Fibre │ │ Potent Polyphenols │
│ (Soluble & Insoluble) │ │ (Anthocyanins/Quercetin)│
└───────────┬─────────────┘ └───────────┬─────────────┘
│ │
▼ ▼
┌─────────────────────────┐ ┌─────────────────────────┐
│ Fermentation in Colon │ │ Colonises Lower Bowel │
│ Feeds Beneficial Flora │ │ Selective Antimicrobial │
└───────────┬─────────────┘ └───────────┬─────────────┘
│ │
└───────────────────┬───────────────────────┘
│
▼
┌───────────────────────────────────────┐
│ Short-Chain Fatty Acids (SCFAs) │
│ • Strengthens Intestinal Wall │
│ • Lowers Markers of Inflammation │
│ • Supports Metabolic Balance │
└───────────────────────────────────────┘
For additional practical advice, our science-backed guide to improving gut health explores the wider roles of fibre, movement, stress, and lifestyle.
Polyphenols and Prebiotic Effects
Prebiotics are non-digestible food components that selectively stimulate the growth or activity of desirable microorganisms in the gut. While we traditionally think of prebiotic fibres like inulin, research indicates that polyphenols exert strong "prebiotic-like" effects.
When you consume cherries, anthocyanins, proanthocyanidins, and flavonols arrive in the large bowel, where specialized bacterial species dismantle their complex ring structures. Studies in animal and cell models have shown that cherry supplementation can:
- Promote the proliferation of beneficial bacterial populations, including Akkermansia muciniphila, a specialized mucin-degrading bacterium associated with a strong gut lining and healthy metabolic regulation.
- Support levels of Bifidobacterium species, which help maintain an optimal intestinal pH and outcompete opportunistic microbes.
- Reduce the relative abundance of pro-inflammatory bacterial families, such as certain Enterobacteriaceae, helping to foster a balanced microbial environment.
Production of Short-Chain Fatty Acids (SCFAs)
As gut bacteria ferment the soluble fibres and polyphenolic complexes found in cherries, they produce short-chain fatty acids (SCFAs). These include acetate, propionate, and butyrate.
SCFAs are vital for maintaining human vitality:
- Butyrate serves as the primary energy currency for the colonocytes (the cells making up the lining of your large intestine), promoting cellular repair and tight-junction integrity.
- Propionate travels via the portal vein to the liver, where it participates in the regulation of gluconeogenesis and lipid metabolism.
- Acetate enters the peripheral circulation, where it can cross the blood-brain barrier to help regulate appetite and support systemic energy expenditure.
In preclinical research assessing dietary supplementation with dark sweet cherry powder, animals consuming cherry-enriched diets exhibited significantly higher caecal concentrations of various beneficial organic acids compared to non-supplemented controls.
Modulating Gut Inflammation and Intestinal Integrity
Chronic, low-grade inflammation within the digestive tract can impair the gut barrier, allowing unwanted bacterial fragments (such as lipopolysaccharides) to enter the bloodstream. This process may trigger wider systemic fatigue, joint stiffness, and metabolic disturbances.
Cherries contain concentrated quantities of cyanidin-3-glucoside and quercetin, compounds known to downregulate pro-inflammatory signalling pathways, including nuclear factor-kappa B (NF-κB). In human clinical trials assessing individuals consuming tart cherry juice concentrate, researchers observed measurable reductions in inflammatory biomarkers, including systemic C-reactive protein (CRP) and local markers such as faecal calprotectin. Calprotectin is a protein shed by white blood cells into the bowel lumen during active intestinal inflammation; lower levels generally reflect a calmer, happier gut mucosal environment.
Key Takeaway: Cherries provide a dual benefit for your digestive system: their polyphenols act as prebiotic fuel for beneficial bacteria like Akkermansia, while their anti-inflammatory compounds help soothe and protect the delicate gut lining.
Sweet Cherries vs Tart Cherries: Which Is Better for Digestion?
When wandering down the supermarket aisle or visiting a local farm shop, you will typically find two main types of cherries. Both provide gastrointestinal benefits, but their differing chemical balances may make one variety more suitable for your specific digestive needs.
| Nutritional & Clinical Feature | Sweet Cherries (e.g., Bing, Stella) | Tart Cherries (e.g., Montmorency) |
|---|---|---|
| Primary Consumption Form | Fresh, raw fruit, frozen | Juices, concentrates, freeze-dried powders |
| Natural Sugar Content | Higher (~12–14g per 100g) | Lower (~8–9g per 100g) |
| Anthocyanin Concentration | High | Very high |
| Acidity & Malic Acid | Mild, balanced | High, mouth-puckering sharpness |
| Dietary Fibre | ~2.1g per 100g serving | ~1.6g per 100g serving |
| Best Digestive Application | Daily snacking, promoting regular bowel motility via whole-food fibre | Targeted support for exercise recovery and intestinal inflammatory markers |
If your primary goal is encouraging regular bowel movements and obtaining balanced whole-food dietary fibre, fresh sweet cherries are a simple and satisfying addition to meals. If you are specifically interested in maximizing antioxidant and polyphenol intake to manage systemic inflammation or support athletic recovery, unsweetened tart cherry juice or concentrated extracts may be more practical.
Potential Digestive Downsides and When to Be Cautious
While cherries offer undeniable nutritional benefits, they are not universally tolerated by every digestive system. Understanding your individual tolerance is essential to avoid unwanted symptoms.
┌─────────────────────────────────────────────────────────────┐
│ Digestive Considerations for Cherries │
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│
┌─────────────────────────────┼─────────────────────────────┐
▼ ▼ ▼
┌──────────────────┐ ┌──────────────────┐ ┌──────────────────┐
│ FODMAP / Sugar │ │ Fibre Jump │ │ Salicylates │
│ Fermentation │ │ Motility Surge │ │ Sensitivity │
├──────────────────┤ ├──────────────────┤ ├──────────────────┤
│ Sorbitol and │ │ Rapid intake of │ │ Natural plant │
│ fructose may draw│ │ fibre can cause │ │ compounds may │
│ water into bowel,│ │ cramping, gas, │ │ cause loose │
│ causing bloating │ │ or diarrhoea if │ │ stools or upper │
│ in IBS-prone guts│ │ introduced fast. │ │ abdominal ache. │
└──────────────────┘ └──────────────────┘ └──────────────────┘
Sorbitol and Fructose Content (FODMAPs)
Cherries are relatively high in sorbitol (a sugar alcohol) and fructose. In medical dietary terminology, these belong to the FODMAP group (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols).
For individuals with a sensitive digestive tract or diagnosed Irritable Bowel Syndrome (IBS), poorly absorbed sorbitol and excess fructose can draw water into the large intestine via osmosis. When resident gut bacteria rapidly ferment these sugars, the byproduct is gas. This can result in:
- Abdominal distension and sudden bloating
- Excess flatulence
- Cramping lower abdominal pain
- Loose stools or sudden diarrhoea
Rapid Increases in Dietary Fibre
If your daily diet is typically low in whole plant foods, suddenly eating a large punnet of fresh cherries (which contains several grams of both soluble and insoluble fibre) can overwhelm your gut microbes. A sudden surge in fibre can accelerate transit time too quickly, leading to temporary digestive upset.
Natural Salicylate Content
Cherries contain natural plant salicylates—organic compounds related to the active ingredient in aspirin. While harmless to most people, individuals who have a known sensitivity to salicylates may find that large portions of stone fruits cause mild gastric irritation, nausea, or altered bowel habits.
Clinical Safety Note: If you ever experience sudden, severe gastrointestinal pain, blood in your stool, unexplained rapid weight loss, persistent vomiting, or symptoms such as facial swelling, hives, or difficulty breathing after eating, you must seek urgent medical attention via your GP, NHS 111, A&E, or by calling 999.
Practical Ways to Incorporate Cherries into a Gut-Friendly Diet
To gain the gastrointestinal advantages of cherries without overloading your system with fermentable sugars, it is best to introduce them gradually and pair them thoughtfully with other foods.
For more general guidance on structured digestive support, explore this practical guide to improving gut and digestive health.
Here are several doctor-approved, practical tips:
- Mind Your Portion Sizes: Start with a modest portion—around half a cup (approximately 75g to 80g, or about 8 to 10 fresh cherries). Observe how your digestion responds over 24 to 48 hours before increasing your intake.
- Pair Cherries with Fermented Dairy: Combine fresh or thawed frozen cherries with natural live yoghurt or unsweetened kefir. The live bacteria in the fermented dairy complement the prebiotic polyphenols in the fruit, creating a nourishing gut snack.
- Opt for Frozen When Out of Season: In the UK, the domestic cherry season is relatively short (peaking between late June and August). Frozen, pitted cherries retain virtually all their anthocyanins, fibre, and minerals, making them an affordable, year-round option for porridge or smoothies.
- Choose Unsweetened Tart Concentrates Carefully: If using tart cherry juice, ensure it is 100% pure with no added high-fructose corn syrup or refined sugars. Dilute 30ml of concentrate in a large glass of still or sparkling water after a meal.
- Add Chia Seeds and Oats: Stirring chopped cherries into overnight oats alongside chia seeds creates a rich matrix of beta-glucans, mucilage fibre, and polyphenols that breaks down smoothly throughout the intestinal tract.
Broader Whole-Body Benefits: Sleep, Inflammation, and Cellular Health
The benefits of cherries extend far beyond the digestive tract. Because the gut is closely connected to hormonal, neurological, and immunological pathways, consuming nutrient-dense fruits can positively influence other areas of your health.
Sleep Architecture and Melatonin
Tart cherries are one of the few natural dietary sources of melatonin, the neurohormone responsible for regulating our internal circadian rhythm and sleep-wake cycle. They also contain small amounts of tryptophan and procyanidins that support natural serotonin synthesis. Deep, restorative sleep is critical for intestinal health; chronic sleep deprivation has been shown to disrupt the diversity of the gut microbiome and weaken the mucosal barrier.
Joint Comfort and Uric Acid Clearance
Cherries have a long-standing reputation in clinical nutrition for supporting joint comfort, particularly for individuals prone to high circulating uric acid. When uric acid accumulates, it can form sharp urate crystals within joint capsules (most commonly the big toe), causing intense inflammatory flare-ups known as gout. Compounds in cherries appear to promote renal clearance of uric acid while inhibiting xanthine oxidase, the enzyme responsible for uric acid production.
Exercise Recovery and Muscle Soreness
The concentrated anthocyanins in tart cherries exert a natural inhibitory effect on cyclooxygenase enzymes (COX-1 and COX-2), functioning through mechanisms similar to standard non-steroidal anti-inflammatory drugs (NSAIDs), but without the associated risk of gastric ulceration. Endurance runners and strength athletes who consume tart cherry juice prior to strenuous events often demonstrate reduced muscle damage, faster force recovery, and lower levels of circulating inflammatory cytokines.
Mystery Gut Symptoms: The Blue Horizon Method
It is easy to focus on individual "superfoods" when searching for relief from persistent gut discomfort, low energy, or irregular bowel habits. However, at Blue Horizon, we emphasize that no single food or supplement can magically resolve complex digestive or metabolic challenges on its own.
If you find yourself struggling with ongoing digestive changes, fatigue, or unexplained fluctuations in weight and energy, we recommend following a structured, three-step journey.
For readers who want to understand the wider testing process, our guide to checking the gut microbiome explains how symptom tracking and professional testing can fit together.
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│ The Blue Horizon Method │
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┌────────────────────────────────────────────────────────────────────────┐
│ Step 1: Consult Your GP First │
│ • Comprehensive medical history and physical examination │
│ • Essential NHS rule-outs (coeliac disease, IBD, anaemia, H. pylori) │
│ • Medication review and red flag assessment │
└───────────────────────────────────┬────────────────────────────────────┘
│
▼
┌────────────────────────────────────────────────────────────────────────┐
│ Step 2: Structured Self-Tracking & Lifestyle Audit │
│ • Maintain a 14-day food, bowel habit, and symptom diary │
│ • Monitor sleep consistency, daily movement, and stress triggers │
│ • Identify specific dietary thresholds (e.g., portion sizes of stone │
│ fruits or high-FODMAP foods) │
└───────────────────────────────────┬────────────────────────────────────┘
│
▼
┌────────────────────────────────────────────────────────────────────────┐
│ Step 3: Targeted Blood Testing as an Objective Health Snapshot │
│ • Assess underlying biological cofactors (iron, B12, vitamin D) │
│ • Check systemic inflammatory markers (CRP, Ferritin) │
│ • Evaluate metabolic health (HbA1c) and thyroid function │
│ • Use clear pathology data to guide productive medical conversations │
└────────────────────────────────────────────────────────────────────────┘
Step 1: Consult Your GP First
The first port of call for any new, persistent, or worsening digestive symptom must always be your NHS GP. It is essential to exclude organic gastrointestinal conditions that require formal clinical management before attempting dietary self-treatment.
Your GP can evaluate your symptoms and arrange standard primary care assessments, which may include:
- Screening for coeliac disease (tissue transglutaminase IgA blood tests, conducted while you are still consuming gluten).
- Evaluating inflammatory bowel diseases (such as Crohn's disease or ulcerative colitis) using stool faecal calprotectin checks.
- Checking basic blood counts to ensure you are not losing microscopic amounts of blood or suffering from iron deficiency anaemia.
- Ruling out Helicobacter pylori or other gastrointestinal infections.
Step 2: Structured Self-Tracking and Lifestyle Review
If your GP has ruled out red flag conditions and structural disease, the next step is to gain clarity on your daily patterns. Human digestion is remarkably sensitive to psychological stress, poor sleep, and erratic eating schedules.
Keep a detailed 14-day diary noting:
- Meal composition and timing: What you ate, the portion size, and when you ate it (including specific fruits like cherries).
- Symptom timing: When bloating, cramping, or changes in stool consistency occur relative to your meals.
- Bowel habits: Tracking frequency and consistency using the Bristol Stool Form Scale.
- Lifestyle factors: Hours of sleep, perceived workplace or personal stress levels, and daily water consumption.
Often, this structured logging reveals that symptoms are not caused by a single food, but rather by cumulative factors—such as eating on the go during high-stress workdays or consuming multiple high-FODMAP items in a single sitting.
Step 3: Targeted Blood Testing as a Structured Snapshot
Sometimes, even after GP visits and lifestyle adjustments, you may still feel that you lack a clear picture of what is happening inside your body. Lingering digestive complaints often coexist with low vitality, brain fog, or sluggish metabolism. In these situations, private pathology testing can serve as a valuable diagnostic complement to standard primary care.
Blood testing does not diagnose functional bowel disorders, but it can provide an objective snapshot of underlying nutritional, metabolic, and inflammatory markers that influence how your digestive tract and broader body function.
A wider option for reviewing nutritional, inflammatory, metabolic, and thyroid markers is the comprehensive health screening collection.
- Inflammatory Markers (CRP and Ferritin): High-sensitivity C-reactive protein (CRP) and ferritin help measure low-grade systemic inflammation, offering insight into whether ongoing gut symptoms are linked to wider physiological stress.
- Nutritional Cofactors (Active B12, Folate, Vitamin D, Iron Profile): Chronic digestive issues or altered intestinal transit can sometimes subtly impact micronutrient absorption. Identifying suboptimal levels allows for targeted dietary adjustments.
- Metabolic Markers (HbA1c): Evaluates average blood glucose regulation over the preceding 8 to 12 weeks. Metabolic balance and the gut microbiome exist in a bidirectional relationship; insulin resistance can alter gut motility and microbial composition.
- Thyroid and Hormonal Regulators: The thyroid gland acts as the body's master regulator of metabolism and bowel motility. An underactive thyroid (hypothyroidism) frequently presents with chronic constipation, bloating, weight gain, and fatigue, mimicking primary digestive disorders.
How Systemic Blood Markers Intersect with Gut Health:
• High-Sensitivity CRP ──► Reflects systemic inflammation that may affect gut barrier function.
• Vitamin D (25-OH) ──► Supports intestinal mucosal tight junctions and immune tolerance.
• Active Vitamin B12 ──► Vital for nerve conduction, cellular division, and gut wall renewal.
• Thyroid Panel (TSH) ──► Directly regulates gut motility, transit time, and stomach acid output.
• Ferritin / Iron ──► Inadequate iron can deplete cellular energy in the intestinal lining.
If your standard blood tests have returned without clear answers, but you continue to experience fatigue, unexplained weight changes, or bowel irregularities, a comprehensive blood profile can provide detailed biological insights.
For instance, our tiered thyroid and wellness panels can evaluate your core hormonal drivers alongside essential cofactors like magnesium and cortisol—critical markers that help paint a complete picture of your stress and metabolic health. You can compare the available thyroid blood test profiles to review the different testing tiers.
The Thyroid Premium Bronze profile provides a focused starting point for thyroid markers alongside magnesium and cortisol, while the Thyroid Premium Platinum profile offers the most comprehensive option described in this article.
You can then take these comprehensive, laboratory-accredited results back to your GP or specialist for an informed, productive conversation about your ongoing health strategy.
Conclusion
Are cherries good for gut health? The clinical answer is a clear yes—provided they are enjoyed in moderation and aligned with your individual digestive tolerance.
Packed with dietary fibre and a rich spectrum of anthocyanins and other polyphenols, cherries serve as potent fuel for beneficial gut bacteria such as Akkermansia and Bifidobacterium. Their natural bioactive compounds encourage the synthesis of short-chain fatty acids, help soothe the intestinal lining, and offer systemic benefits for joint comfort, sleep quality, and exercise recovery.
However, because cherries are naturally rich in fermentable fruit sugars (fructose and sorbitol), those with sensitive guts or IBS should introduce them gradually in modest portions.
If you are navigating persistent digestive symptoms, fatigue, or general malaise, remember that lasting wellness is built through a structured, step-by-step approach:
- Consult your GP first to rule out underlying medical conditions and obtain essential clinical evaluations.
- Use structured self-tracking to observe how your symptoms correlate with dietary choices, sleep, and lifestyle stress.
- Consider targeted blood testing if you want an objective, comprehensive snapshot of your internal biochemical markers to guide your next steps.
By listening to your body, understanding the science behind your food, and using objective health data responsibly, you can make confident, informed choices that support your digestive wellness for the long term.
FAQ
Can eating cherries cause bloating or diarrhoea?
Yes, in some individuals, eating large quantities of cherries can lead to bloating, wind, or diarrhoea. This occurs because cherries contain significant amounts of natural fruit sugars and sugar alcohols—specifically fructose and sorbitol—which fall under the FODMAP category. In sensitive digestive systems or people with Irritable Bowel Syndrome (IBS), these compounds can draw extra fluid into the intestine and ferment rapidly, creating excess gas. Enjoying smaller portions (such as 8 to 10 cherries at a time) usually prevents this discomfort.
Is tart cherry juice better for gut inflammation than fresh sweet cherries?
Tart cherry juice (particularly from Montmorency cherries) contains a higher concentration of specific anti-inflammatory polyphenols, such as anthocyanins and quercetin, compared to most sweet cherry varieties. Clinical studies using tart cherry juice concentrate have demonstrated measurable reductions in systemic inflammatory markers like C-reactive protein (CRP) and local bowel markers like faecal calprotectin. However, whole sweet cherries provide slightly more dietary fibre, which is equally vital for bowel regularity and long-term microbiome diversity.
How many cherries should I eat per day for digestive benefits?
For most healthy adults, an ideal daily portion is approximately one cup of fresh cherries (around 140g to 150g, or roughly 12 to 15 cherries), or about 30ml of pure, unsweetened tart cherry juice concentrate diluted in water. If you are not used to eating much dietary fibre or have a sensitive stomach, it is wise to start with a smaller portion—such as half a cup (around 75g)—and increase your intake gradually to allow your gut microbes time to adjust.
Do cherries act as a prebiotic?
Yes, cherries possess strong prebiotic properties. While they provide soluble dietary fibre that nourishes beneficial bowel bacteria, their primary prebiotic power comes from their concentrated polyphenols. Many of these plant compounds pass through the stomach and small intestine undigested, reaching the large bowel intact. There, beneficial microbes such as Akkermansia muciniphila and Bifidobacterium ferment these polyphenols, promoting microbial diversity and generating health-supportive short-chain fatty acids like butyrate.
