The 7 Best Polyphenol-Rich Foods to Fight Inflammation

Polyphenols are a group of naturally occurring compounds found in plants and plant-based foods. According to Kalogeropulou, plants produce polyphenols to protect themselves from environmental stress, and when we consume them, they can provide health effects in our bodies.

Shapiro says there are thousands of types of polyphenols, but the most well-known include flavonoids, phenolic acids, and lignans. But in general they all come with major benefits. “[They] are often responsible for vibrant colors, bitter flavors, and protective properties of plant foods,” she says. “[They] also interact with the gut microbiome, immune system, and metabolic pathways. This is why researchers increasingly study them for their role in chronic disease prevention.”

As mentioned above, polyphenols come with many health benefits. “Polyphenol-rich foods contain both antioxidant and anti-inflammatory properties,” says Kalogeropulou. “Research suggests that diets rich in polyphenols may help protect against certain types of cancers, heart disease, type 2 diabetes, osteoporosis, pancreas inflammation, digestive problems, lung damage, and brain diseases.” Shapiro adds that polyphenols are also linked to improved skin health and immune function.

Both experts say that there is no official recommended daily intake for polyphenols. But it’s always a good idea to incorporate polyphenol foods into your diet regularly. “Consuming adequate amounts of fruits and vegetables each day will naturally provide a substantial amount of these beneficial compounds,” says Kalogeropulou.

She adds that you’re probably already getting plenty of polyphenols if you’re abiding by the US Dietary Guidelines for Americans, which recommends adults eat at least two to four cups of vegetables and two cups of fruits daily. Shapiro says you can easily do this by adding a wide range of colorful plant foods, such as fruits, vegetables, herbs, spices, legumes, whole grains, tea, and cocoa. “A simple goal I tell many of my clients is to aim for 30 different plant foods per week,” she says.

Polyphenol-rich foods are generally safe, but there are a few things to consider. Shapiro says that polyphenols in grapefruit, green tea extracts, or concentrated supplements may affect certain medications and how they’re metabolized. Very high intake of tea or coffee with meals may slightly reduce iron absorption, and you may experience bloating when eating large amounts of polyphenol-rich foods, she says.

While there are polyphenol supplements on the market, both experts say the best source will always be whole foods. “[Polyphenol supplements] are generally not the best first choice,” Shapiro says. “Whole foods provide polyphenols alongside fiber, vitamins, minerals, and hundreds of complementary plant compounds that work together to support health. When you isolate polyphenols in supplement form, you may lose some of that synergy.”

She adds that high doses from supplements may also increase your risk of digestive issues or negative interactions with medications. Kalogeropulou says that if you’re considering taking a supplement, be sure to do so under your health care provider’s guidance.