Polyphenols in acai found to have a prebiotic effect that boosts digestive health

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A study published in the journal Food Chemistry has found that acai berries offer benefits for digestive health.

Researchers from the University of Reading and the University of Roehampton in the U.K. reported that the polyphenols in acai can survive in the gastrointestinal tract (GI) and bring benefits to your colon, where trillions of microbes reside.

Acai is rich in fiber and anthocyanins -- plant compounds which research suggests can reduce the risk of age-related diseases.

"We hypothesize that both fiber and plant polyphenols present in acai (Euterpe oleracea) provide prebiotic and anti-genotoxic benefits in the colon," the researchers wrote in their report.

Anthocyanins as prebiotics

Acai having a prebiotic effect means it has components that serve as food for the "good" bacteria living in your colon. Fermentation due to bacterial digestion of prebiotics then provides health benefits, like anti-inflammatory and immune-supporting effects. The fermentation of acai fiber also positively influences metabolism and promotes satiety.

As a preliminary study, the researchers used an in vitro model to examine if the polyphenols in digested acai remain intact throughout the digestive system. They used acai pulp that was freeze-dried and then ground to a powder and simulated intestinal digestion using a standardized method that mimics the human digestive system.

This helped them learn more about the bioavailability and bioactivity of acai polyphenols. Results revealed that at least 49.8 percent of the total initial polyphenols remained intact, suggesting that while the polyphenols in acai may be degraded during digestion, they are not fully destroyed, and a significant percentage actually reaches the colon.

Multiple studies have shown how fruits rich in anthocyanins interact with bacteria in the gut. A review by researchers at the Federal University of Sao Paulo revealed that anthocyanins help beneficial gut bacteria to thrive, and this brings several health benefits to humans, including allowing one to maintain a healthy digestive system.

Tasty and nutritious acai recipes

Try these amazing recipes and incorporate acai berries into your regular diet to reap the same benefits observed in the studies discussed above.

Easy acai and banana smoothie bowl

This recipe combines acai, bananas, honey and blueberries.

Ingredients for two servings:

2 Ripe bananas, cut into 1-inch chunks (Freeze for at least two hours before preparing the smoothie bowl.)

3.5 oz. Package frozen acai pulp

1 Cup fresh or frozen blueberries

4-5 Tablespoons water

2 Tablespoons cocoa nibs

2 Tablespoons sliced almonds, toasted

2 Tablespoons unsweetened coconut, toasted

1 Tablespoon honey

1 Kiwi, peeled and sliced

Preparation:

Place the frozen acai pulp, frozen banana chunks and honey in a food processor or high-powered blender. Process until smooth and scrape down the sides as needed. Add enough water until the smoothie is soft and spoonable.

Portion into two bowls. Top with remaining ingredients before serving.

Acai berry breakfast bowl

This breakfast bowl recipe includes acai berries, mixed berries, avocado and a banana.

Ingredients for 1 serving:

3/4 Cup frozen mixed berries

2/3 Cup nut milk or coconut water

1/4 ripe avocado

½ serving of unflavored vanilla or chocolate protein powder based of a 20g per serving protein powder

1 Frozen banana (Peel and slice into coins before freezing.)

2 Tablespoons freeze-dried acai powder

1 Teaspoon sweetener (Use maple syrup or runny honey.)

Optional toppings like coconut chips, fresh fruit, nut butter, nuts, nutty granola/muesli, seeds, or yogurt

Preparation:

Add all the ingredient to a food processor or blender then process until the mixture is thick and smooth.

Pour the smoothie into a bowl. Add your preferred toppings before eating.

Mango acai bowl

This easy acai bowl also includes mango, bananas and berries.

Ingredients for two servings:

1 Packet (100 grams) frozen acai berry packet

1/2 Cup frozen blueberries

1/2 Cup frozen strawberries

1/2 Cup milk of choice

1 Tablespoon honey

1/2 Frozen banana (frozen in chunks)

Optional toppings like chia seeds, cocoa nibs, mini chocolate chips or vanilla granola

Preparation:

Add the frozen acai packet, milk, honey and frozen fruit to a blender. Process on the smoothie setting or high power until smooth.

Serve immediately in a bowl topped with fresh fruit and your chosen toppings.

Tropical acai bowl

For a more tropical breakfast, try this recipe that includes bananas, berries and pineapples.

Ingredients for 2 servings:

1 Packet (100 grams) frozen acai berry packet

1/2 Cup frozen pineapple chunks

1/2 Cup frozen strawberries

1/2 Cup pineapple juice

1 Tablespoon honey

1/2 Frozen banana (Frozen in chunks.)

Optional toppings like chia seeds, cocoa nibs, mini chocolate chips, or vanilla granola

Preparation:

Add the frozen acai packet, milk, honey and frozen fruit to your blender. Blend on the smoothie setting or high power until the mixture is smooth.

Serve immediately in a bowl topped with fresh fruit and your chosen toppings.

Peanut butter and apple acai bowl

Craving some peanut buttery Try this recipe.

Ingredients for 2 servings:

1 Packet (100 grams) frozen acai berry packet

1/2 Cup apple juice

1/2 Cup frozen blueberries

1/2 Cup frozen strawberries

2 Tablespoons peanut butter

1/2 Tablespoon unsweetened cocoa powder (Optional.)

1/2 Frozen banana (Frozen in chunks.)

Preparation:

Add the frozen acai packet, milk, apple juice, peanut butter and frozen fruit to your blender. Blend on the smoothie setting or high power until smooth.

Serve immediately in a bowl topped with fresh fruit and your preferred toppings.

Protein acai bowl

Need a protein acai bowl for your post-workout snack? Try this recipe.

Ingredients for 2 servings:

1 Packet (100 grams) frozen acai berry packet

1/2 Cup frozen blueberries

1/2 Cup frozen strawberries

1/2 Cup milk of choice

3 Tablespoon vanilla whey protein powder

2 Tablespoons peanut butter

1 Tablespoon honey

1/2 Frozen banana (Frozen in chunks.)

Preparation:

Add the frozen acai packet, milk, honey, peanut butter, protein powder and frozen fruit to your blender. Blend on the smoothie setting or high power until smooth.