The Overlooked Berry That Could Be Good for Your Gut

Berry Berry Good: When it comes to berries, strawberries, blueberries, and raspberries get the most attention. But new research points to the health benefits of mulberries—specifically, how the compounds in them can help the gut microbiome to support intestinal health and metabolism.

The Study: Researchers from Wroclaw Medical University in Poland conducted a narrative review of past animal and in vitro studies examining the active plant compounds in mulberry fruit and leaves. Most research has been done on white mulberries, but black ones also had notable, though different, results. The compound DNJ in mulberry leaves supports carbohydrate metabolism. Black mulberry fruit is rich in anthocyanins, which are powerful antioxidants and anti-inflammatories. Beneficial bacteria increased from the fermentation of mulberries in the guts of mice.

The Takeaway: The effect on the gut microbiome and metabolism was largely dependent on the variety of mulberry and how it was prepared. Fruit from the same plant behaved differently depending on how it was extracted and dried. Dual compounds produced stronger benefits, such as in mice when polyphenols and polysaccharides from white mulberries were combined.

Keep In Mind: The review included data from in vitro and animal studies, but the findings haven’t been confirmed in humans.