for Happy Cells & Digestion
If you’re looking for a simple, refreshing way to support your gut health and nourish your cells, this fruit salad is a sweet place to start. Polyphenols are like plant magic for your gut, brain, and immune system. Adding them to your daily routine is a simple, delicious way to support healing from the inside out.
Here’s the easy, busy mama-approved recipe:
Ingredients:
- Finely chopped strawberries, kiwi, and pineapple
- A handful of pomegranate seeds
- 1–2 tsp of raw honey
- Juice of ½ a fresh lemon
Directions:
Mix the fruit together in a bowl. In a small dish, stir the raw honey and lemon juice together until well combined, then drizzle over the fruit and toss to coat. Serve chilled!
Why It’s Good for Your Gut (and Beyond):
Pineapple – Rich in bromelain, a natural enzyme that helps break down protein and reduce inflammation in the gut.
Kiwi – High in fiber and actinidin, a digestive enzyme that supports smooth motility and helps relieve bloating or constipation.
Strawberries – Loaded with antioxidants and vitamin C, they help repair tissue and protect the gut lining from oxidative stress.
Raw Honey – Naturally antimicrobial and soothing to the digestive tract. It can help balance the microbiome and support immunity (just skip for babies under 1 year).
Lemon Juice – Gently stimulates stomach acid and bile production, helping you digest food more efficiently.
Pomegranate Seeds – High in polyphenols, which feed beneficial gut bacteria and help reduce inflammation throughout the body.
Why Polyphenols Are a Big Deal:
- Feed your good gut bugs: Polyphenols are prebiotics—they nourish beneficial bacteria and help crowd out the bad guys.
- Lower inflammation: They reduce oxidative stress, which is at the root of many chronic conditions.
- Support mood & brain health: Some polyphenols (like those in green tea or blueberries) cross the blood-brain barrier and reduce neuroinflammation.
- Improve digestion: By nurturing your microbiome and gut lining, polyphenols help with bloating, motility, and nutrient absorption.
Where to Get Them:
- Berries (blueberries, strawberries, raspberries)
- Pomegranate seeds
- Green & black tea
- Dark chocolate or cacao
- Olives & olive oil
- Herbs/spices (cloves, turmeric, rosemary)
- Colorful veggies (red cabbage, spinach, red onions)
Pro Tip:
Eat the rainbow. The deeper the color, the more polyphenol-rich it likely is. Pairing them with a healthy fat (like olive oil or avocado) also helps your body absorb them more efficiently.
This isn’t just fruit—it’s functional food. Every bite supports your gut lining, feeds your microbiome, and gives your cells a powerful dose of hydration, vitamins, and natural enzymes. Plus, it’s kid-friendly and quick to prep for busy mornings or post-school snacks.
Happy gut, happy life.
Jade Green, TNC, CHHC
