How Pomegranates, Walnuts & Berries Support Gut Health

Pomegranates, walnuts, and berries are foods that people would universally consider to be healthy. They are minimally processed and good sources of vitamins, minerals, and fiber.

But there is a compound unique to these foods that may help your gut as well. Pomegranates, walnuts, and certain berries are loaded with compounds called ellagitannins. On their own, these aren't doing much for you. But when they hit your gut, your resident bacteria transform them into something far more powerful: a molecule called Urolithin A.

Urolithin A attaches to a specific receptor in your gut called AHR. Think of it the way a key fits only into a specific lock. When this happens, it sets off a chain of events that is beneficial to your gut health. Specifically, it makes more protective mucus, boosts production of antimicrobial defenses, and strengthens the wall between your gut lining and the bloodstream.

If you've ever heard of the term "leaky gut", this describes a condition where partially digested food and bacterial toxins enter the bloodstream, causing inflammation. The cool thing about this compound is that you don't need leaky gut or inflammatory bowel disease to benefit from it. A well-maintained gut barrier is good for a number of reasons, like better digestion and less bloating.

Oftentimes we get caught up in fitting foods into our macros, forgetting about the benefits of these unique phytonutrients, antioxidants, and compounds that don't show up on a food label. Eating pomegranates, walnuts, and ellagitannin-rich berries (like raspberries and strawberries) gives your gut bacteria the raw material to produce Urolithin A, a compound that seems to actively support and repair your gut lining from the inside.

Copyright 2026 The Arena Group, Inc. All Rights Reserved