Matcha, a fine powder derived from green tea extracts, has gained global recognition as a powerhouse of health benefits. One key area that has garnered much attention is its impact on gut health. With its high antioxidant content and its potential to balance gut microbiota, matcha is increasingly being seen as a natural ally for a healthy digestive system. But the question remains: is matcha good for gut health? In this article, we delve into the scientific studies and insights surrounding this topic to provide a comprehensive answer.
Overview of Matcha
As previously stated, Matcha is a fine powder made from green tea extracts. It is derived from the Camellia sinensis plant, which also produces oolong and black tea. Matcha is reputed to have numerous health benefits affecting the gut, heart, and brain. Due to its high antioxidant content, many people use it as a dietary supplement. It’s a popular beverage worldwide.
Gut Benefits of Matcha
Enhances Good Bacteria and Suppresses Bad Bacteria
Matcha contains significant quantities of polyphenols, which our gut bacteria break down into bioactive, polyphenol-derived metabolites. These polyphenols boost the number of beneficial bacteria while inhibiting the growth of potentially pathogenic bacteria. Regular consumption of matcha may improve dysbiosis and prevent atherosclerosis. The effects may vary based on the type of matcha used [1].
Helps Alleviate Digestive Symptoms
In addition to improving gut microbial composition, matcha can also enhance fecal bile acid and correct other digestive system irregularities to alleviate ill-health symptoms. Matcha tea aids in the digestive system’s recovery process, assists in the elimination of causative factors, and shields it from potential functional issues.
Boosts Immunity and Reduces Gut Inflammation
The antioxidant properties of matcha further improve gut health by reducing inflammation. The antioxidants also support the immune system by inhibiting free radical activity, preventing these highly reactive molecules from causing inflammation and thereby enhancing immune function. A recent study suggests that the gut-level anti-inflammatory activities of green tea extract may improve glycemic control, with reductions in intestinal inflammation contributing to enhanced insulin sensitivity [2]. This is beneficial not only for gut health but also for individuals with metabolic syndrome or Type 2 diabetes. Moreover, matcha is rich in Vitamin C, a potent antioxidant.
Promotes Weight Loss
One of the significant health benefits of matcha is its ability to help shed excess weight. Research studies indicate that regular consumption of matcha tea can gradually slow the rate at which users develop obesity and accumulate lipids [3]. Consequently, this restores the person’s fecal bile acid profile, increasing the efficiency of bile production and metabolism. Those seeking to lose weight should especially consider cold brew matcha, as cold beverages require your body to work harder, thereby burning more calories.
Despite the solid evidence suggesting that matcha may have benefits for gut health and beyond, more research is needed to establish its long-term safety. Therefore, it is advisable to consult your doctor before starting to use it regularly.
Sources
[1] Takegami, M., Hamaguchi, M., Miyoshi, T., Munekawa, C., Yoshimura, T., Nakajima, H., Kimura, T., Okamura, T., Hashimoto, Y., Nakanishi, N., Kitao, Y., Kinoshita, K., & Fukui, M. (2022). Effect of matcha consumption on gut microbiota in healthy Japanese individuals: study protocol for a double-blind crossover interventional study. Journal of clinical biochemistry and nutrition, 70(3), 262–265. https://doi.org/10.3164/jcbn.21-110
[2] Hodges, J., et al., (2022), Catechin-Rich Green Tea Extract Reduced Intestinal Inflammation and Fasting Glucose in Metabolic Syndrome and Healthy Adults: A Randomized, Controlled, Crossover Trial, Current Developments in Nutrition, Vol 6, Issue Suppl 1, Page 981, https://doi.org/10.1093/cdn/nzac068.010
[3] Wang, Y., Yu, Y., Ding, L., Xu, P., & Zhou, J. (2022). Matcha green tea targets the gut-liver axis to alleviate obesity and metabolic disorders induced by a high-fat diet. Frontiers in nutrition, 9, 931060. https://doi.org/10.3389/fnut.2022.931060
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