Polly wants a phenol Polly don’t want a cracker
I’ve learned not to follow nutrition science blindly. Chasing the next “superfood” or miracle nutrient can drive you crazy. We’re constantly marketed to believe we’re deficient in something—whether it’s protein, omega-3s, vitamin D, or the latest trendy polyphenol.
Everywhere you turn, there’s a new supplement: protein powders, omega-3 capsules, fiber gummies. While I do agree that increasing fiber intake is crucial, obsessing over every nutrient can be exhausting. I strongly recommend gradually increasing fiber intake to over 40–50 grams per day. See the Super Dooper Pooper Trooper handout or check out our educational handouts at YourOpportunityForBetterImmunity.com for guidance on how to build up fiber intake safely. The goal? Get at least 20 grams from supplements and another 20–30 grams from whole foods. This isn’t easy—after all, a cup of broccoli only has about 4 grams of fiber. But fiber, along with the phytonutrients in foods like cruciferous vegetables (broccoli, cabbage, bok choy, Brussels sprouts), plays a crucial role in health.
Polyphenols are one of these valuable plant compounds. These anti-inflammatory powerhouses are naturally found in fruits, vegetables, herbs, spices, tea, dark chocolate, and wine. They act as antioxidants, neutralizing harmful free radicals that contribute to cancer, diabetes, and heart disease.
There are different types of polyphenols, including bioflavonoids like quercetin, found in apple skins, onions, and red cabbage. Quercetin has shown promise in lab studies for suppressing allergic reactions by inhibiting mast cells from releasing histamines. Other polyphenols, like phenolic acids, are abundant in berries, while polyphenolic acids are found in spicy foods. While you can find these in supplement form, I question whether the cost justifies the benefit. Whole foods remain the best source.
That’s why Polly needs to eat whole seeds instead of low-nutrient saltine crackers. You find the best food choices by color. Focus on blacks, blues, purples, reds, and leafy greens. These pigments can’t be replaced by pills. Many supplement claims don’t translate to real-world benefits, and positive human trials are often exaggerated or inconsistent.
The supplement industry thrives on positive-publication bias, nudging consumers toward products that may not deliver real health benefits. Many studies are small, short-term, or inconclusive. Take multivitamins, for example—large-scale studies often show no clear benefits in reducing disease or extending lifespan. In some cases, they may even pose risks. Yet, many people continue taking them as a “health insurance policy.”
I grew up taking daily chewable multivitamins and have experimented with various supplements—probiotics, curcumin from turmeric, and quercetin for allergies and viral infections. But I’ve come to recognize that many of these claims are overblown.
The one supplement I will never stop taking? Fiber. It’s one of the few nutrients where research overwhelmingly supports its benefits. I’ve yet to find a well-conducted study that suggests increasing fiber intake leads to negative health consequences. If there’s one thing to prioritize, let it be that.
DJF 02-15-25