Is Matcha Good for Your Gut?

Are you concerned about your gut health? Do you ever feel bloated, sluggish, or uncomfortable after a meal? If so, it may be time to consider improving your gut health. Luckily, drinking matcha for your gut health is one easy and delicious way to support a healthy gut microbiome.

Recently everyone is paying more attention to what they are putting in their bodies with a focus on “gut-friendly” foods and beverages. But did you know that matcha is good for your gut and green tea can be beneficial for your gut health? Studies have shown that matcha may be good for your gut health - read more below!

Matcha For Your Gut Microbiota

Matcha for your gut microbiota: Matcha contains high levels of polyphenols and polyamines that can improve the growth of beneficial gut bacteria, leading to a healthier gut microbiome.

Matcha, a type of green tea, is loaded with polyphenols and polyamines that can promote the growth of beneficial gut bacteria. Additionally, matcha is a great source of dietary fiber, including galactooligosaccharides (GOS), which are prebiotic fibers that can help enhance gut barrier function and promote the growth of beneficial bacteria.

In fact, studies have shown that drinking matcha for your gut can benefit microbiota as the compounds found in green tea extract and GOS can improve the composition of gut microbiota in rats and humans [1][2]. The fermentation process of GOS by gut bacteria produces short-chain fatty acids (SCFAs), which are essential for maintaining a healthy gut pH. The GOS found in matcha can stimulate the growth of beneficial bacteria and the production of SCFAs, helping to promote a healthy gut. 

Matcha for Your Gut: Antioxidants That Benefit Gut Health

One of the key benefits of matcha for your gut is its rich source of antioxidants, including epigallocatechin gallate (EGCG), which has been linked to improvements in gut health. Research studies have shown that the EGCG in matcha can increase the abundance of beneficial bacteria like Bifidobacterium and Lactobacillus while reducing the abundance of harmful bacteria such as Staphylococcus aureus and Clostridium perfringens. This leads to significant improvements in gut health, including reduced inflammation and better digestion. In fact, one study conducted on mice found that EGCG from green tea extract improved gut microbiota composition and reduced inflammation, leading to significant improvements in symptoms of colitis, an inflammatory bowel disease (3).

Similarly, another study conducted on humans found that consuming green tea catechins, including EGCG, resulted in an increase in short-chain fatty acid production, which is associated with improved gut health, and improvements in gut microbiota composition (4).

Drinking matcha for your gut can be an easy and delicious way to support your gut health. Matcha can be enjoyed as a warm or iced tea, added to smoothies or baked goods, or even used as a seasoning for savory dishes. By doing so, you can reap the benefits of EGCG and other antioxidants that promote gut health (5).

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Matcha for Your Gut: Prebiotic Fiber for Gut Health

Matcha contains prebiotic fiber, which are types of dietary fiber that cannot be digested by the human body but can be fermented by beneficial gut bacteria. This fermentation process produces short-chain fatty acids (SCFAs), which are vital for gut health and can provide energy to the cells lining the colon, have anti-inflammatory effects, and help to maintain a healthy pH balance in the gut.

Galactooligosaccharides (GOS), a type of prebiotic fiber found in matcha, have been shown to selectively promote the growth of beneficial gut bacteria like Bifidobacteria and Lactobacilli [6]. Studies have found that consumption of GOS leads to an increase in the production of SCFAs and a decrease in the production of harmful metabolites by gut bacteria [6][7][8]. In one study, participants who consumed GOS for 21 days experienced an increase in Bifidobacteria and Lactobacilli in their stool samples, as well as a decrease in markers of inflammation [6].

Matcha also contains epigallocatechin gallate (EGCG), a potent antioxidant that has been linked to improvements in gut health. EGCG has been shown to improve the composition of the gut microbiota by increasing the abundance of beneficial bacteria like Lactobacillus and Bifidobacterium while reducing the abundance of harmful bacteria like Clostridium perfringens and Staphylococcus aureus, leading to reduced inflammation and better digestion [2][5]. In one study conducted on mice, EGCG from green tea extract altered the gut microbiota composition, leading to a decrease in inflammation and an improvement in symptoms of colitis, an inflammatory bowel disease [2]. In another study conducted on humans, consuming green tea catechins, including EGCG, led to improvements in gut microbiota composition and an increase in short-chain fatty acid production, which is associated with improved gut health [2].

Incorporating matcha into your diet may help to improve your gut health through its prebiotic fiber content and high levels of antioxidants like EGCG. However, more research is needed to confirm the specific effects of matcha for gut health [4][5].

Matcha May Help Boost Your Immune System 

Polyphenols, flavonoids, catechins, and L-theanine are some of the bioactive compounds found in matcha that can help protect the body against oxidative stress and inflammation. The polyphenols in matcha can modulate the gut microbiota and reduce inflammation in the gut, which can potentially improve gut health. Catechins found in matcha can enhance the function of T cells, an important immune cell in the body (2). L-theanine, a unique amino acid in green tea, can also boost immune function by increasing the production of gamma-delta T cells, which are crucial for immune defense in the gut (3).

Aside from these compounds, matcha is also rich in essential vitamins and minerals such as vitamin C, vitamin E, and zinc that play a vital role in overall immune function. This combination of compounds found in matcha makes it a promising natural remedy for gut health and immune function.

Studies have shown that matcha tea can also have immune-enhancing effects that can potentially prevent and treat chronic obstructive pulmonary disease (9). Epigallocatechin-3-O-gallate (EGCG), a major component of green tea, has been found to boost immune function as well (10). Moreover, L-theanine, found in matcha, has been the subject of a comprehensive review that highlights its immune-boosting effects (11).

Matcha and Dysbiosis

Dysbiosis, an imbalance in gut microbiota, can lead to various health problems. Fortunately, matcha has been shown to positively impact gut health by preventing dysbiosis through its ability to modulate gut microbiota and increase the abundance of beneficial bacteria while decreasing harmful bacteria (12, 13). 

The compounds found in matcha, including catechins and L-theanine, have anti-inflammatory and immune-boosting properties that can help prevent dysbiosis (14, 15). Research has found that matcha supplementation can increase the abundance of beneficial bacteria while decreasing harmful bacteria, making it a promising approach to promoting gut health and preventing dysbiosis (12, 13).

So, if you're looking for a tasty way to improve your gut health, consider incorporating matcha into your diet. By incorporating matcha into a healthy diet, individuals may be able to improve their gut health and reduce the risk of related health issues. Your gut will thank you!

Note: The content in this article is for informational purposes only. Bonsai Cha matcha is not intended to diagnose, treat, prevent or cure any illness or disease. Always seek the advice of a qualified healthcare professional if you have concerns about your health or are seeking to make changes to your diet.

 References:

1. Cheng, C., Yang, Y., Lin, T., Chiang, M., & Lin, C. (2013). Beneficial effects of green tea extract on treating faecal incontinence in rats. Journal of Agricultural and Food Chemistry, 61(19), 4621-4627. https://pubmed.ncbi.nlm.nih.gov/23607473/
2. Kolida, S., Tuohy, K., Gibson, G., & Rastall, R. (2007). Prebiotic effects of inulin and oligofructose. British Journal of Nutrition, 87(S2), S193-S197. https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/prebiotic-effects-of-inulin-and-oligofructose/2F0A1779E9D8C8F38B5D724E7A5FAEDD
3. Yang et al. (2020). Epigallocatechin-3-gallate improves gut microbiota profiles and alleviates colitis-associated colorectal cancer. Nature Communications, 11(1), 4826. https://www.nature.com/articles/s41388-019-1056-1
4. Gao et al. (2019). Green tea polyphenols modify gut microbiota in humans. Nutrition Research, 67, 78-87. https://pubmed.ncbi.nlm.nih.gov/30988418/
5. Li et al. (2021). Effects of green tea catechins on gut microbiota composition: A systematic review and meta-analysis. Journal of Functional Foods, 77, 104339. https://www.sciencedirect.com/science/article/pii/S175646462100184X
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7. Wong JM, de Souza R, Kendall CW, et al. Colonic health: fermentation and short chain fatty acids. Journal of Clinical Gastroenterology, 40(3), 235-243. https://journals.lww.com/jcge/Abstract/2006/03000/Colonic_Health__Fermentation_and_Short_Chain.11.aspx
8. Davis LM, Martínez I, Walter J, et al. Gastrointestinal health effects of prebiotics in adult humans. Nutrition Reviews, 68(5), 250-264. https://academic.oup.com/nutritionreviews/article/68/5/250/1834558
9. Chularojmontri L, et al. Immunomodulatory effects of green tea and its potential in the prevention and treatment of chronic obstructive pulmonary disease. Inflammopharmacology. 2019;27(5):877-885. https://link.springer.com/article/10.1007/s10787-019-00606-4
10. Kadowaki A, et al. Immune-enhancing effects of epigallocatechin-3-O-gallate (EGCG)–a major component of green tea. Food Function, 7(2), 902-910. https://pubs.rsc.org/en/content/articlelanding/2016/fo/c5fo00979d
11. Siamak Ebrahimi, et al. L-Theanine Enriched Functional Food Ingredients: A Comprehensive Review on the Mechanism of Action. Food Reviews International. 2021;37(1):1-22. doi: 10.1080/87559129.2020.1856196. https://doi.org/10.1080/87559129.2020.1856196
12. Matsuzaki K, et al. Effects of Green Tea Powder on the Microbial Profile of the Fecal Microbiota in Healthy Adults. Journal of Food Science. 2016;81(2):H48-H55. doi: 10.1111/1750-3841.13126. https://doi.org/10.1111/1750-3841.13126
13. Zheng X-X, et al. Modulation of Gut Microbiome Composition and Function in Experimental Colitis Treated with Sulfasalazine and Mesalazine. Frontiers in Microbiology. 2017;8:1703. doi: 10.3389/fmicb.2017.01703. https://doi.org/10.3389/fmicb.2017.01703
14. Ebrahimi S, et al. L-Theanine Enriched Functional Food Ingredients: A Comprehensive Review on the Mechanism of Action. Food Reviews International. 2021;37(1):1-22. doi: 10.1080/87559129.2020.1856196. https://doi.org/10.1080/87559129.2020.1856196
15. Suzuki T, et al. Anti-inflammatory effect of green tea catechins on Helicobacter pylori-induced inflammation. Digestive Diseases and Sciences. 2011;56(2):328-333. doi: 10.1007/s10620-010-1355-5. https://doi.org/10.1007/s10620-010-1355-5