Polyphenols: Eczema and Eating the Rainbow

By Tori Taggart, MS, CNS, LDN

Polyphenols are a group of over 8,000 antioxidant compounds found in plants that are responsible for the vibrant colors of fruits and vegetables. These compounds are produced by plants in response to stress. Polyphenols are generally divided into four main categories:

• Flavonoids (found in berries, onions, tea, citrus fruits)

• Phenolic acids (found in coffee, whole grains, berries)

• Polyphenolic amides (found in chili peppers, oats)

• Other polyphenols (such as resveratrol in red wine or curcumin in turmeric)

  
  

These compounds help plants survive, defend against pathogens, and cope with environmental stress and in turn they offer humans many protective benefits too.

The gut microbiome is crucial for digestion, for the health of your immune system, and even for mood regulation. Polyphenols benefit the body directly but also indirectly by feeding those healthy gut microbes.

Polyphenols role in the Gut

Polyphenols aren’t absorbed well in the small intestine, but they reach the colon, where your gut microbes break down and metabolize them. This process helps the growth of healthy probiotic bacteria like Bifidobacteria and Lactobacilli. Think of this as adding good guys to your army.  These bacterial strands help to ward off pathogens and strengthen the immune system. Some polyphenols also have antimicrobial properties that help prevent or reduce the growth of harmful bacteria such as Clostridium perfringens and E. coli.  The balance of good and bad bacteria in the microbiome is important to gut health, skin health and full body health!

Diversity is the key to a healthy microbiome.  So it is important to have a wide variety of bacteria in the gut.  Studies show that diets rich in polyphenols are associated with increased microbial diversity which is a key indicator of gut health. Polyphenols also reduce inflammation and oxidative stress in the gut lining, which strengthens the intestinal barrier. This helps prevent “leaky gut,” a condition where toxins and bacteria pass into the bloodstream and trigger chronic inflammation. Keeping the gut lining intact prevents allergies, food sensitivities and autoimmune disease.

Research shows the importance of polyphenols in a healthy, balanced microbiome. 

• A 2022 review in Nutrients concluded that polyphenols improve gut microbial composition and support immune function.

• Clinical trials have shown improvements in IBS symptoms and inflammation markers after polyphenol-rich diets.

• Polyphenol-microbiome interactions may influence mental health via the gut-brain axis.

Polyphenols are shown to reduce oxidative stress and inflammation, affect immune cells, and regulate the gut microbiome.  Through regulation of the immune system, polyphenols positively impact a number of chronic diseases including inflammatory bowel disease, eczema, allergic asthma, rhinitis, type 1 diabetes, MS, rheumatoid arthritis.  They can also improve the itching associated with eczema. They improve interaction between immune cells and decrease expression of pro-inflammatory cytokines. They are also strong antioxidants and help to reduce inflammation. 

Adding Polyphenols into your Day

Dietary polyphenols are abundant in colorful plant foods:

fruits, vegetables, dry legumes, whole grains, olives, cocoa, tea, coffee (although at Cleanbody we recommend organic, decaf and mycotoxin free coffee) and even wine (also not recommended because of the alcohol content).

• Lignins in nuts and whole-grains

• Pro-anthocyanidins in grapes, pine bark and cocoa

• Anthocyanins/anthocyanidins in brightly colored fruits and vegetables like berries

• Isoflavones in soybeans

• Catechins in green tea, grapes and wine

• Tannins in tea and nuts

• Quercetin in grapes and onion

• Naringenin/hesperidin in citrus fruits.

In addition, you can also consider dark chocolate (70% cocoa or higher), olives, spices like cinnamon, turmeric or cloves, legumes such as black beans or lentils, leafy greens and cruciferous veggies which are all sources of polyphenols. 

Role of Polyphenols in Skin Health

In addition to the critical impact polyphenols have on the gut, they also play a big role in the health of the skin. First by ways of gut health as already discussed, but also in a few other ways.   

Antioxidant Protection

• Polyphenols neutralize free radicals (caused by UV exposure, pollution, and even stress).  Polyphenols actually prevent oxidative stress, (which drives skin aging, wrinkles, and pigmentation).

  •  EGCG (epigallocatechin gallate) from green tea is an example of a polyphonic that protects skin cells from UV damage. Curcumin is another polyphenol that offers anti-inflammatory effects. 

Anti-Inflammatory Effects

• Polyphenols reduce the production of inflammatory cytokines, which calm irritated and inflamed skin. This is how polyphenols can be beneficial for acne, rosacea, and eczema.

  • Resveratrol, found in grapes and red wine, reduces skin inflammation and redness.

UV Protection

• Some polyphenols absorb UV radiation and reduce UV-induced DNA damage, which helps in preventing skin aging and skin cancers.

  • Topical application of polyphenol-rich green tea extracts can reduce sunburn cell formation. This in turn is protective against UV damage. 

Anti-Aging

• Polyphenols inhibit enzymes such as collagenase and elastase, which break down collagen and elastin which contribute to fine lines, wrinkled and poor skin elasticity.  

Skin Brightening & Pigmentation Control

• Polyphenols can inhibit tyrosinase, the enzyme involved in melanin production which leads to a more even skin tone and can reduce dark spots or hyperpigmentation.

  •  Flavonoids such as in licorice root help lighten pigmented skin areas.

So what about Eczema and itchiness? 

Research shows several ways that polyphenols impact the skin but how do rainbow colored foods help with the intense itching from eczema?   Polyphenols reduce inflammation and downregulate the response from the immune system.  (When you experience itching, this is the immune system activated).  The body releases pro-inflammatory cytokines during this process and polyphenols can interrupt this process (9).  Polyphenols also reduce the enzymes that break down the barrier of the skin and help to increase the proteins necessary for building up the healthy skin barrier (such as filaggrin). Additionally, IL-31 is a cytokine strongly associated with itching and one study shows that resveratrol lowers these levels in mice with atopic dermatitis.  (10).  EGCG (from green tea) and oat-derived polyphenols have also shown in research to be effective in reducing itchiness. In addition, the antioxidant qualities of polyphenols reduce oxidative stress (which of course can exacerbate skin conditions including eczema and itchiness). (11).  There are many ways that polyphenols reduce itchiness but the most important take-a-way is that the more rich, diverse colors in your diet, the better for eczema, itchiness, skin health and gut health. 

Conclusion

Polyphenols have many benefits in the body.  Nourishing a healthy gut is key to full body health and the diversity of many colors and types of polyphenols give the body an array of nutrition to promote less inflammation, promote a stronger immune system, and in turn create beautiful healthy skin. 

The best way to add polyphenols into your diet is to add as many colors as you can (from nature of course).  Shop the perimeter of your grocery store and look for a variety of colors to incorporate into your week. At Cleanbody, we have our clients create “Rainbow Plates” to get a wide spectrum of nutrients. 

Challenge yourself this week to find new foods of various colors that you haven’t tried before and increase that polyphenol diversity.  

Interested in learning more or working with us 1 on 1?  If you're interested in exploring personalized strategies to restore your microbiome, reduce inflammation  and support overall health, we're here to help. Learn more about working with us!

Join Our Live with the Eczema Doc Session on this topic!

We are going live to discuss this topic on Thursday, September 25 at 12:00 pm PST! Watch the live or check out the replay here:

About the Author:

Tori Taggart, MS, CNS, LDN is a Cleanbody Practitioner specializing in meeting people in their healthy journeys by digging into the root causes of various chronic diseases and conditions. Through the use of healthy food along with aspects of the natural world around us (sunshine, nature, clean water, stress management, relationships, etc), she helps to empower her clients to take charge of their own health and trust their bodies to thrive and heal.

References

1. Cardona, F., Andrés-Lacueva, C., Tulipani, S., Tinahones, F. J., & Queipo-Ortuño, M. I. (2013). Benefits of polyphenols on gut microbiota and implications in human health. The Journal of Nutritional Biochemistry, 24(8), 1415–1422. https://doi.org/10.1016/j.jnutbio.2013.05.001

2. Tzounis, X., Vulevic, J., Kuhnle, G. G., et al. (2008). Flavanol monomer-induced changes to the human faecal microflora. British Journal of Nutrition, 99(4), 782–792. https://doi.org/10.1017/S0007114507831756

3. Etxeberria, U., Fernández-Quintela, A., Milagro, F. I., Aguirre, L., Martínez, J. A., & Portillo, M. P. (2013). Impact of polyphenols and polyphenol-rich dietary sources on gut microbiota composition. Journal of Agricultural and Food Chemistry, 61(40), 9517–9533. https://doi.org/10.1021/jf402506c

4. Ozdal, T., Sela, D. A., Xiao, J., et al. (2016). The reciprocal interactions between polyphenols and gut microbiota and effects on bioaccessibility. Nutrients, 8(2), 78. https://doi.org/10.3390/nu8020078

5. Singh, R. K., Chang, H. W., Yan, D., et al. (2017). Influence of diet on the gut microbiome and implications for human health. Journal of Translational Medicine, 15(1), 73. https://doi.org/10.1186/s12967-017-1175-y

6. Dueñas, M., Cueva, C., Muñoz-González, I., et al. (2015). Dietary polyphenols and human gut microbiota: a review. Food & Function, 6(8), 2424–2436 https://doi.org/10.1039/C5FO00331A

7. Noriega, L. G., Sánchez, D. J., et al. (2022). Polyphenols as Modulators of Gut Microbiota Composition in Patients with Obesity and Metabolic Syndrome: A Systematic Review. Nutrients, 14(3), 596. https://doi.org/10.3390/nu14030596

8. Selma, M. V., Espín, J. C., & Tomás-Barberán, F. A. (2009). Interaction between phenolics and gut microbiota: role in human health. Journal of Agricultural and Food Chemistry, 57(15), 6485–6501.

   https://doi.org/10.1021/jf902107d

9. Carlucci, C. D., Hui, Y., Chumanevich, A. P., Robida, P. A., Fuseler, J. W., Sajish, M., Nagarkatti, P., Nagarkatti, M., & Oskeritzian, C. A. (2023). Resveratrol Protects against Skin Inflammation through Inhibition of Mast Cell, Sphingosine Kinase-1, Stat3 and NF-κB p65 Signaling Activation in Mice. International Journal of Molecular Sciences, 24(7), 6707. https://doi.org/10.3390/ijms24076707

10. Kang MC, Cho K, Lee JH, Subedi L, Yumnam S, Kim SY. Effect of Resveratrol-Enriched Rice on Skin Inflammation and Pruritus in the NC/Nga Mouse Model of Atopic Dermatitis. Int J Mol Sci. 2019 Mar 21;20(6):1428. doi: 10.3390/ijms20061428. PMID: 30901835; PMCID: PMC6471349.

11. Guo R, Zhou FM, Su CJ, Liu TT, Zhou Y, Fan L, Wang ZH, Liu X, Huang Y, Liu T, Yang J, Chen LH. Epigallocatechin-3-gallate attenuates acute and chronic psoriatic itch in mice: Involvement of antioxidant, anti-inflammatory effects and suppression of ERK and Akt signaling pathways. Biochem Biophys Res Commun. 2018 Feb 19;496(4):1062-1068. doi: 10.1016/j.bbrc.2018.01.122. Epub 2018 Feb 1. PMID: 29402411.Cardona, F., Andrés-Lacueva, C., Tulipani, S., Tinahones, F. J., & Queipo-Ortuño, M. I. (2013).

12. Benefits of polyphenols on gut microbiota and implications in human health. The Journal of Nutritional Biochemistry, 24(8), 1415–1422. https://doi.org/10.1016/j.jnutbio.2013.05.001

13. Tzounis, X., Vulevic, J., Kuhnle, G. G., et al. (2008). Flavanol monomer-induced changes to the human faecal microflora. British Journal of Nutrition, 99(4), 782–792. https://doi.org/10.1017/S0007114507831756

14. Etxeberria, U., Fernández-Quintela, A., Milagro, F. I., Aguirre, L., Martínez, J. A., & Portillo, M. P. (2013). Impact of polyphenols and polyphenol-rich dietary sources on gut microbiota composition. Journal of Agricultural and Food Chemistry, 61(40), 9517–9533. https://doi.org/10.1021/jf402506c

15. Ozdal, T., Sela, D. A., Xiao, J., et al. (2016). The reciprocal interactions between polyphenols and gut microbiota and effects on bioaccessibility. Nutrients, 8(2), 78. https://doi.org/10.3390/nu8020078

16. Singh, R. K., Chang, H. W., Yan, D., et al. (2017). Influence of diet on the gut microbiome and implications for human health. Journal of Translational Medicine, 15(1), 73. https://doi.org/10.1186/s12967-017-1175-y

17. Dueñas, M., Cueva, C., Muñoz-González, I., et al. (2015). Dietary polyphenols and human gut microbiota: a review. Food & Function, 6(8), 2424–2436. https://doi.org/10.1039/C5FO00331A

18. Noriega, L. G., Sánchez, D. J., et al. (2022). Polyphenols as Modulators of Gut Microbiota Composition in Patients with Obesity and Metabolic Syndrome: A Systematic Review. Nutrients, 14(3), 596. https://doi.org/10.3390/nu14030596

19. Selma, M. V., Espín, J. C., & Tomás-Barberán, F. A. (2009). Interaction between phenolics and gut microbiota: role in human health.Journal of Agricultural and Food Chemistry, 57(15), 6485–6501.

    https://doi.org/10.1021/jf902107d

20. Carlucci, C. D., Hui, Y., Chumanevich, A. P., Robida, P. A., Fuseler, J. W., Sajish, M., Nagarkatti, P., Nagarkatti, M., & Oskeritzian, C. A. (2023). Resveratrol Protects against Skin Inflammation through Inhibition of Mast Cell, Sphingosine Kinase-1, Stat3 and NF-κB p65 Signaling Activation in Mice. International Journal of Molecular Sciences, 24(7), 6707. https://doi.org/10.3390/ijms24076707

21. Kang MC, Cho K, Lee JH, Subedi L, Yumnam S, Kim SY. Effect of Resveratrol-Enriched Rice on Skin Inflammation and Pruritus in the NC/Nga Mouse Model of Atopic Dermatitis. Int J Mol Sci. 2019 Mar 21;20(6):1428. doi: 10.3390/ijms20061428. PMID: 30901835; PMCID: PMC6471349.

22. Guo R, Zhou FM, Su CJ, Liu TT, Zhou Y, Fan L, Wang ZH, Liu X, Huang Y, Liu T, Yang J, Chen LH. Epigallocatechin-3-gallate attenuates acute and chronic psoriatic itch in mice: Involvement of antioxidant, anti-inflammatory effects and suppression of ERK and Akt signaling pathways. Biochem Biophys Res Commun. 2018 Feb 19;496(4):1062-1068. doi: 10.1016/j.bbrc.2018.01.122. Epub 2018 Feb 1. PMID: 29402411.

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