From the Guidelines
Matcha tea can positively impact gut health due to its unique composition of polyphenols, particularly catechins like EGCG, which act as prebiotics that nourish beneficial gut bacteria. The most recent and highest quality study on the topic, published in 2024 in the journal Gut Microbes 1, highlights the importance of dietary polyphenols in maintaining gut health. According to this study, polyphenols can alter the gut microbiota, encouraging the growth of healthy microorganisms such as Lactobacillus and Bifidobacterium, which can help lower lactose intolerance, minimize diarrhea and constipation, and improve irritable bowel syndrome symptoms.
The study also notes that dietary polyphenols, such as those found in matcha tea, can influence the Firmicutes to Bacteroides ratio, which has been linked to body weight and is higher in obese individuals. Additionally, the antimicrobial properties of polyphenols can help maintain balanced gut flora, while their anti-inflammatory effects can soothe the digestive tract.
Regular consumption of matcha (1-2 cups daily) may help improve gut microbiome diversity, reduce inflammation in the digestive tract, and enhance the integrity of the intestinal barrier. The tea contains L-theanine and fiber that further support digestive health by promoting regular bowel movements and reducing gut inflammation. For optimal gut health benefits, use high-quality ceremonial grade matcha prepared with water at about 175°F (not boiling) and drink it consistently over time. Start with a small amount (½ teaspoon) if you're new to matcha, as its caffeine content (about 70mg per cup) might cause digestive discomfort in sensitive individuals.
It's also worth noting that another study published in 2021 in the journal Nutrition Research Reviews 1 found that tea, including matcha, may not contain advanced glycation end-products (AGEs), which can contribute to oxidative stress and inflammation in the body. This makes matcha a healthy option for daily intake and for reducing the endogenous AGE pool.
Key benefits of matcha tea for gut health include:
- Improving gut microbiome diversity
- Reducing inflammation in the digestive tract
- Enhancing the integrity of the intestinal barrier
- Promoting regular bowel movements
- Reducing gut inflammation
- Maintaining balanced gut flora
- Soothing the digestive tract
Overall, the evidence suggests that matcha tea can have a positive impact on gut health, and regular consumption may be a useful addition to a healthy diet and lifestyle.
From the Research
Matcha Tea and Gut Health
- Matcha green tea has been found to exert beneficial effects on the gut microbiota due to its high content of tea catechins and insoluble dietary fiber 2.
- A study on human participants found that consuming Matcha green tea for two weeks significantly changed the beta-diversity of microbial composition and increased the number of unique bacterial genera, conferring potential health benefits to the host 2.
- The use of prebiotics and probiotics has been shown to have a positive impact on gut health, with prebiotics promoting the growth of "good" bacteria and probiotics targeting gastrointestinal effects via the gut 3, 4, 5.
- Matcha consumption has been found to potentially improve dysbiosis and prevent atherosclerosis, with effects varying according to the type of matcha used 6.
- The gut microbiota plays a crucial role in overall health, and alterations in colonic microbiota, or dysbiosis, have been implicated in various disorders and diseases, including irritable bowel syndrome and inflammatory bowel diseases 3, 5.
- Further research is needed to fully understand the effects of matcha consumption on gut microbiota and to explore its potential as a therapeutic tool for improving gut health 2, 6.