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There are many different theories as to how different foods could potentially influence our gut health, with fibre-rich fruit and vegetables generally coming up trumps in terms of the potential health benefits they have to offer.
However, more recently, specific components of different fruits and vegetables have been given more attention, and cranberries, for one, have been in the limelight.
Interestingly, the latest suggestion has been that cranberries could potentially improve gut health in a specific class of people: meat eaters. So, let's delve a little deeper and see what all the fuss is about!
What does the research say regarding cranberries?
Whilst vegetarian and vegan diets are becoming ever more popular, it's estimated that over 70% of people still consume meat on a daily basis in the UK.1 However, interestingly, there's new research to suggest that cranberries could offer some unique health benefits to those who include meat in their diet.
It's well accepted that cranberries are a healthy addition to any diet. They are rich in nutrients including vitamin C, as well as containing fibre and copious antioxidants. Their naturally occurring structure, containing a special class of sugar called d-mannose, also means they're thought to be especially protective when it comes to female health issues such as cystitis.
However, the new research that's been released aimed to investigate how the unique makeup of cranberries could also potentially have positive effects on our digestion.
Whilst the sample size in the study in question was small, after just two weeks of adding cranberries to the participants' diet, significant improvements were found in the subjects' gut bacteria levels.2 Although these results are only preliminary at this stage, they're most certainly encouraging! Let's learn more.
What's the significance to meat eaters' digestion?
Firstly, as the research is on a small scale, we can't necessarily assume that cranberries are the answer to all our digestive complaints; however, it's well worth teasing apart some of the possible explanations from the initial results.
For me, it's important to note that the proposed benefits were found in meat eaters. Recently, there has been more evidence to add to the idea that eating meat in excess (especially red or processed meat), isn't going to do our overall health many favours, and this is partly thought to be down to the formation of a chemical called Trimethylamine n-oxide (TMAO) in the gut. As the bacteria in our gut metabolise l-carnitine, an amino acid which tends to be found in protein-heavy foods such as meat or dairy, TMAO is produced.
It seems that, in excess, this compound could promote inflammation in the gut and beyond and, therefore, we have reason to believe that decreasing our intake of meat, and/or increasing our intake of other ingredients, could have some positive influence. This is where cranberry could have a part to play.
How are cranberries so balancing?
1. Positive effects on gut bacteria
The new cranberry research suggests that incorporating more cranberries into your regime could have favourable effects on the balance of bacteria in your gut. This could also up the amount of beneficial short-chain fatty acids (SCFAs) the bacteria themselves produce, such as butyrate, plus influence the metabolism of bile salts in our system – another tick for promoting good digestive health!3
2. Anti-inflammatory and antioxidant potential
Whilst meat has its own set of nutritional benefits (assuming we opt for good, quality options, are wary of including it in excess, and find it suits our personal digestive system), I'm sure we can all agree that fruit and vegetables come out on top when it comes to their antioxidant and anti-inflammatory potential. Cranberries are no exception, and they pack a nice punch of polyphenols, including pro-anthocyanins.
These very nutrients found within cranberries are thought to potentially help dampen inflammation in the gut and may help to protect the integrity of the gut lining.2
3. More of one thing, means less of another
Now, we must also return to the fact that the benefits of this study were found in meat eaters and, just as with any diet, less of one thing means more of another.
Therefore, if you're actively snacking on more, healthier fruit options, the chances are that you'll also be naturally reducing your intake of less helpful options such as meat which, as mentioned previously, may be more likely to upset your gut in the first place.
Therefore, creating a more balanced diet generally, such as in line with the Mediterranean style diet (less meat and more whole foods, fruit and vegetables), seems like a sure way to better support your digestion, and this concept could also have had some effect in the study.
Cranberries - how can you up your intake easily?
Whilst further research will help to determine how direct the effect of cranberries is on digestive health, for now, it seems adding more of them to our diet could prove helpful.
When it comes to cranberries, people may be unsure how best to incorporate them into their diets if they haven't really done so before. Here's some of my advice to help get you started:
1. Remember, different forms of cranberry are available
In the study in question, dried cranberries were the fruit of choice;2 however, in another trial with a similar study design, dried cranberry powder was used.3 So, it seems that cranberry in different forms can still convey similar benefits, which means we can assume the fresh fruit, dried berries, frozen form or good quality juice may all be worth including.
However, please note that only a relatively small amount of cranberry ingredients were added to each participant's diet daily in the studies we've explored today, so this is worth keeping in mind.
More is not always better, as dried cranberries, especially, are still a source of sugar. Everything in moderation people!
2. Don't forget about the juice
The research regarding cranberries is certainly in the early stages, so it's not to say that the juice form wouldn't also be beneficial; in fact, we have plenty of reason to believe that it would be.
Again, cranberry juice is also something worth including in moderation only. My top tip is to go for a good quality option made from organic fruit, which only contains sources of natural sugar to help counter cranberries' naturally tart taste.
My Top Tip:
The juice is not from concentrate meaning it has no added additives or preservatives. It is packed with antioxidants and nutrients that contribute to overall wellness. |
3. Get creative in the kitchen
Variety is key and, as with anything, too much of a good thing is never a good idea. The study I've referred to today involved participants adding a handful of cranberries to their daily regime. This is a manageable and sensible approach, plus it will perhaps get you in the routine of experimenting with new ingredients more generally.
Why not add cranberries to your shopping list and sample them as part of a snack, or a new sweet (or even savoury) recipe? To help get you started, I've listed some popular cranberry-based recipes below:
Pumpkin Wraps with Cranberry Mousse
Cranberry, Almond & Coconut Truffles
Best of luck!
1. https://uk.kantar.com/consumer/shoppers/2018/feb-2018-uk-grocery-market-share/
2. https://www.sciencedirect.com/science/article/pii/S095528631830175X?via%3Dihub
3. https://academic.oup.com/advances/article/7/4/759S/4568696
