The Surprising Superfruit in Your Fridge: How Cranberries Benefit Your Gut

Cranberries don't always get the best rap, often associated with less-than-healthy sweets. But if you're talking about the fresh fruit, it's a standout in the health department. In fact, a recent study suggests they may be the key to solving digestive issues.

Researchers from the Institute of Nutrition and Functional Foods at Laval University in Canada focused on cranberry extracts, rich in antioxidants and prebiotic fibers, sold in stores.

Cranberries are known to lower the risk of stomach ulcers caused by the Helicobacter pylori bacteria, which can flare up during periods of stress or an unbalanced diet. Cranberries prevent these bacteria from adhering to the stomach lining, allowing them to be flushed out of the system rather than multiplying. Recent studies have honed in on special polyphenols in cranberries that prevent certain bacteria in the mouth from sticking to teeth, thus reducing and delaying the onset of gum diseases and cavities. Additional research indicates that the potent antioxidants in cranberries may inhibit the growth of cancer cells in the body.

In contrast to long-term studies where effectiveness is seen over many years, this research had 28 healthy participants consume cranberry extract for just four days, and it was enough to radically transform their digestive systems.

A recent publication in npj Biofilms and Microbiomes revealed that consuming cranberries significantly altered the balance of stomach bacteria—good bacteria increased while the harmful ones diminished appreciably. Yves Desjardins, who authored the study, explained, "Changes in the intestinal barrier can allow bacteria to pass through, which is a crucial factor in inflammation and metabolic diseases."

The research team reported a rise in levels of specific probiotic bacteria and an increase in butyrate-producing bacterial populations, which boosts anti-inflammatory activity and raises butyrate levels in the blood and stool. "Inflammation can lead to various chronic diseases, including diabetes and cardiovascular diseases—but cranberries seem to restore a healthier, less inflamed gut environment," Desjardins concluded.