Cranberries For Gut Health
Cranberries have some amazing benefits. These bright red and tart berries are a wonderful source of polyphenols called proanthocyanidins, that provide many health benefits including anti-inflammatory benefits and anti-bacterial benefits. Research has found that these PACs can inhibit bacterial adhesion to tissue, impair their motility, and inhibit biofilm formation. Biofilm are colonies of bacteria that are hiding under a protective layer made of polysaccharides and therefore can persist even after antibiotic or antimicrobial treatment. Plus, these polyphenols help encourage the growth of specific good bacteria that are essential to a thriving gut microbiome.
Cranberry juice can be used to prevent UTI’s and ulcers. How does it help? Cranberries have been found to inhibit E. coli from attaching itself to the urinary tract lining thereby inhibiting E. Coli biofilm formation. Similarly, cranberry juice was found to have the same inhibitory effect against H. Pylori, a common culprit to stomach inflammation and ulcer formation. How much juice do you need to drink? Most studies have used two cups daily for at least a month if not 2-3 months. Note that you should be drinking pure cranberry juice, not cranberry cocktail juice which is loaded with added sugar!
Cranberries encourage the growth of good gut bacteria. Cranberry polyphenols have been shown to increase the growth of Akkermansia muciniphila, a bacteria that is commonly found the in human gut, feeding off of the mucus on our gut lining. Research also suggests that A. muciniphila is inversely associated with obesity, diabetes, and metabolic disorders, likely due to its anti-inflammatory role in the gut. Unfortunately, low levels are associated with a sick gut microbiome and increased inflammation. How do cranberries stimulate A. muciniphila? It seems that PACs help stimulate mucus production and therefore is likely one of the mechanisms why cranberries help encourage Akkermansia to thrive . Furthermore, cranberries seem to reduce the negative microbiome changes that are seen when humans eat a diet high in animal protein and animal fat, which is consequentially low in fiber.
Cranberries support metabolic health. Since cranberries help inhibit the growth of inflammatory gram-negative bacteria, and help support the growth of anti-inflammatory bacteria, it comes to no surprise that they may help improve insulin sensitivity in non-diabetic obese humans thereby supporting weight loss efforts.
Choose organically grown, as conventional berries are high in pesticides. Secondly, choosing raw is ideal. While good for the holiday table, canned sauce is not going to provide the same benefits. Moreover, if you are really looking to improve your gut health, consistency is key. Consider adding fresh or frozen cranberries to your smoothies, salads, yogurts, etc. and combine them with a whole food, low-sugar diet!
It's easy to make homemade dried cranberries, with or without sugar, in your oven! Here’s how:
12 oz cranberries (fresh, or frozen and thawed)
1/2 cup powdered monk fruit *a low glycemic sweetener
1 tbsp avocado oil
water
Preheat the oven to 225 degrees F . Line a baking sheet with parchment paper.
Bring a pot of water to a gentle boil. Remove from heat and add cranberries (do not boil them). Set aside for 10 minutes. They will soften and start to pop.
Drain the water from the cranberries as soon as they have popped. Transfer to a large bowl.
Add powdered monk fruit and avocado oil to the cranberries. Gently toss to coat. Be gentle to avoid smashing the berries.
Spread out the berries on the lined baking sheet. Use the tip of a knife or a toothpick to pop any berries that have not popped yet.
Place the baking sheet into the oven for 3-4 hours, until the cranberries are shriveled and mostly dry.
When done, they are ready to eat if you're in a hurry but will not be completely dry. For best results, turn off the oven and leave there with door propped open for several hours until completely cool and dry.
Store berries in the pantry, in an airtight container or glass jar, for up to 1 month. Can also be frozen. Pour them onto a cookie sheet in a single layer and place in your freezer for about 45 minutes, or until solid. Then, transfer to a freezer-safe container and store for up to 12-18 months.