Herbs, spices, grains, legumes, nuts, fruit, berries, vegetables... are rich in chemical compounds: polyphenols. Those consuming diets rich in polyphenols (these are plant forward diets) have better long-term health outcomes and there is growing evidence for their beneficial effects to combat NAFLD - Non-Alcoholic Fatty Liver Disease and other cardiometabolic illnesses.
To see the collection of studies (that we will add to when new research is published), scroll down to bottom of page. If you have any suggestions of other studies to include, add them in the Comments section, also at bottom of page.
Polyphenols are not a magic bullet. They should be part of a healthy eating pattern and lifestyle.
To get the benefits of polyphenols, we enjoy using a whole food approach. What does this mean? At a minimum, enjoying fruit, nuts and seeds on a daily basis. Consuming herbs and spices. Prioritising as wide variety of foods as possible, including vegetables, whole grains and legumes. A polyphenol rich diet supports health across multiple areas, so don't overthink what to eat.
Benefits come from daily eating, daily living - over the course of time. Some may prefer a Western, Mediterranean diet; others a similarly plant forward Asian diet.
Be wary of using supplements where the evidence, safety, quality of manufacture or formulation is not as strong as the marketing behind them. As ever, please talk to your doctor or medical practitioner most familiar with your medical history before implementing any changes in diet, exercise or lifestyle, especially if you are under treatment.
Have specific polyphenol questions? Try the online Phenol-Explorer. The database "contains more than 35,000 content values for 500 different polyphenols in over 400 foods. These data are derived from the systematic collection of more than 60,000 original content values found in more than 1,300 scientific publications."
Stay Healthy,
Alastair
Scroll down to see the studies.
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NAFLD
Khan NN, Zurayyir EJ, Almuslem MY, Alshamrani R, Alamri RA, Sulaimani GHT, Sulimani MHT, Albalawi MSF, Alzehair Alqahani RM, Alanazi EM, Aljawi HH, Alsuliman JA. Anthocyanins as Adjuvant Treatment for Non-alcoholic Fatty Liver Disease: A Systematic Review and Meta-Analysis. Cureus. 2024 Jun 29;16(6):e63445. doi: 10.7759/cureus.63445. PMID: 39077306; PMCID: PMC11285696.
Ramaiah P, Baljon KJ, Hjazi A, Qasim MT, Salih Al-Ani OA, Imad S, Hussien BM, Alsalamy A, Garousi N. Dietary polyphenols and the risk of metabolic syndrome: a systematic review and meta-analysis. BMC Endocr Disord. 2024 Mar 1;24(1):26. doi: 10.1186/s12902-024-01556-x. PMID: 38429765; PMCID: PMC10905819.
Wang X, Wang Y, Xu W, Lan L, Li Y, Wang L, Sun X, Yang C, Jiang Y, Feng R. Dietary isoflavones intake is inversely associated with non-alcoholic fatty liver disease, hyperlipidaemia and hypertension. Int J Food Sci Nutr. 2022 Feb;73(1):60-70. doi: 10.1080/09637486.2021.1910630. Epub 2021 Apr 25. PMID: 33899670.
Yang K, Chen J, Zhang T, Yuan X, Ge A, Wang S, Xu H, Zeng L, Ge J. Efficacy and safety of dietary polyphenol supplementation in the treatment of non-alcoholic fatty liver disease: A systematic review and meta-analysis. Front Immunol. 2022 Sep 9;13:949746. doi: 10.3389/fimmu.2022.949746. PMID: 36159792; PMCID: PMC9500378.
Bayram HM, Majoo FM, Ozturkcan A. Polyphenols in the prevention and treatment of non-alcoholic fatty liver disease: An update of preclinical and clinical studies. Clin Nutr ESPEN. 2021 Aug;44:1-14. doi: 10.1016/j.clnesp.2021.06.026. Epub 2021 Jul 2. PMID: 34330452.
Baziar N, Parohan M. The effects of curcumin supplementation on body mass index, body weight, and waist circumference in patients with nonalcoholic fatty liver disease: A systematic review and dose-response meta-analysis of randomized controlled trials. Phytother Res. 2020 Mar;34(3):464-474. doi: 10.1002/ptr.6542. Epub 2019 Dec 4. PMID: 31799714.
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