Brokkoli oder Probiotika

I never recommend “Superfoods”, as this is a nutritionally meaningless term.

Individual foods matter less than the overall diet to protect your health or restore it

– But If I would recommend ONE food to eat as often as possible it is this: Broccoli.

Asking whether a single food has particular health benefits defies common sense. We don’t eat just one food. We eat many different foods in combinations that vary from day to day – „Superfoods“ is a marketing concept“ (Prof. Marion Nestle)

Research reveals Broccoli has remarkable microbiome boosting capacities and lowers inflammation and colorectal cancer risk like almost no other food out there.

4 ways how Broccoli boosts healthy gut microbiota, balances the immune system in the gut, prevents inflammation in IBD and colorectal cancer

1. Less toxic gut bacteria associated with IBD and cancer

A randomized crossover study led by Kellingray et al. in 2017 revealed that consuming a diet rich in Brassica vegetables (all sorts of cabbage), especially broccoli, recovers a healthy gut microbiome.

Eating more broccoli was associated with a reduction of toxic sulphate-reducing bacteria.

Sulphate-reducing bacteria are known to produce hydrogen sulfide gas “rotten egg gas”, which excessive hydrogen sulfide production is a major trigger of inflammation in inflammatory bowel diseases (IBD).


2. Boost in beneficial gut bacteria

Another study in 2022 showed that consumption of cruciferous vegetables, including broccoli, led to significant beneficial shifts in the composition of the gut microbiota.

Beneficial bacteria, such as Bifidobacterium and Lactobacillus, increased, while potentially harmful bacteria decreased. (Bouranis et al 2022)


3. More Anti inflammatory substances soothing gut inflammation in IBD and “Leaky Gut”

The Metabolomic analysis in this study showed an increase in anti-inflammatory gut bacteria metabolites in the gut such as short chain fatty acids (SCFA) upon broccoli consumption (Bouranis et al 2022)

The bacterial SCFAs have been linked to reduced inflammation in IBD and improved gut barrier function (= less “Leaky Gut”) and a long list of other health promoting benefits and even longevity.

Broccoli consumption modulates the gene expression of the microbiome and gut cells related to immune regulation in the gut.

Broccoli contains phytochemicals like indole-3-carbinol (I3C).

I3C and its derivatives bind to AhR (aryl hydrocarbon receptor) in gut immune cells causing anti-inflammatory regulatory T cells to multiply.

Activation of the AhR in immune cells in the gut is associated with less inflammation in inflammatory bowel disease for example (Fukumoto 2014)

Broccoli is an antiinflammatory and microbiome supporting “Superfood”

These findings indicate that a diet rich in broccoli can promote

  • a healthier gut environment by reducing harmful sulphate-reducing bacteria,
  • health beneficial microbial populations
  • anti-inflammatory substances in the gut

Wenn du bereit bist, kann ich so weiterhelfen:

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All the best

Dr. Sarah Schwitalla
Dr. Sarah-Schwitalla
Dr. Sarah Schwitalla

PhD in molekularer Medizin und Biochemie 10 Jahre biomedizinische Krebs-Forschung und Pharmaindustrie Erfahrung TU München, Harvard Medical School, University of Cambridge.