In the last several years drinking matcha has become popular because of it’s sweet grassy flavor and wide-reaching health benefits. Matcha, deeply rooted in Japanese culture and tradition, is a symbol of tranquility, mindfulness, and holistic wellness. Beyond its cultural significance, matcha has a wide range of health benefits, including anti-inflammatory and immune-modulating properties. At the heart of matcha’s health benefits lies EGCG (epigallocatechin gallate), a powerful antioxidant compound abundant in green tea leaves. Through its ability to neutralize free radicals, EGCG helps to reduce oxidative stress and protect against cellular damage, which reduce the chronic inflammation often associated with autoimmune conditions. For those navigating the complexities of autoimmune conditions, incorporating matcha into your daily routine can be a simple addition in your overall diet and lifestyle changes. In this article we will explore three different ways matcha helps to support our gut health, balance our immune system, and reduce inflammation.
Supports Gut Health
Matcha plays an important role in gut health by supporting a balanced microbiome and strengthening intestinal health. When there are blocking factors to proper gut health such as low stomach acid, microbiome imbalances, or eating under stress, we start to see autoimmune symptoms increase. One of the beneficial compounds matcha contains is theanine, which has been shown to promote beneficial bacteria like Lactobacillus while decreasing harmful organisms like Clostridium[1]. These beneficial “good” bacteria aid in the production of butyrate, a short-chain fatty acid crucial for maintaining a strong intestinal barrier and reducing leaky gut. Additionally, EGCG, another compound abundant in matcha, also helps to strengthen the intestinal barrier, which is important in autoimmunity. When a person has a strong intestinal barrier, it reduces the chance that food particles and bacteria can leak into bloodstream and activate the immune system. By promoting the growth of beneficial gut bacteria and enhancing intestinal barrier function, matcha indirectly influences immune function which reduces autoimmune symptoms.
Helps to Modulate the Immune System
Matcha tea has been shown to modulate the immune system, primarily due to its compounds of catechins and polyphenols like EGCG. The catechins in matcha support the immune cells which that identify and destroy pathogens, infected cells, and abnormal cells, thus bolstering the body’s defense against infections and diseases[1,2]. Often a person will have bacterial or viral infections alongside autoimmune disease, and supporting the body to remove these health-blocking factors is important during the body’s natural healing process. A main component in the AIP Autoimmune Protocol is to calm the immune system, and matcha is able to do both of these by promoting immune balance and reducing inflammation.
Reduces Inflammation
Matcha possesses potent anti-inflammatory properties in the compound EGCG that make it beneficial for women with autoimmune diseases. Chronic inflammation is one of the contributing factors to developing an autoimmune disease, and contributes to body pain. When chronic inflammation happens during long-term, it creates free radicals and damages cellular membranes and tissues in an effort to heal the body[3]. “Catechins derived from tea demonstrate outstanding antioxidant activity due to their ability to neutralize free radicals”[4]. In another study with people who were diagnosed with rheumatoid arthritis, they found the use of polyphenols and quercetin reduced C-reactive protein (CRP) levels which are a bloodwork marker of inflammation in the body[4]. By targeting these inflammatory pathways, matcha helps to reduce inflammation and increase antioxidant activity which help reduce autoimmune symptoms.
In conclusion, matcha can benefit people with autoimmune disease in many ways. Matcha reduces key factors that contribute to autoimmune disease like leaky gut, bacterial overgrowth, a chronically activated immune system, and long-term inflammation. Drinking matcha on a regular basis offers a simple addition to other diet and lifestyle changes that all work together to support your health and reduce autoimmune symptoms.
Sources
- Sun, J., Dong S., Lee, J., Zhao, H. (2022). A comprehensive review on the effects of green tea and its components on the immune function. Food Science and Human Wellness,11(5),1143-1155. https://www.sciencedirect.com/science/article/pii/S2213453022000465https://www.sciencedirect.com/science/article/pii/S2213453022000465
- Kiriacos, C., Khedr, M., Tadros, M., Youness, R. (2022). Prospective Medicinal Plants and Their Phytochemicals Shielding Autoimmune and Cancer Patients Against the SARS-CoV-2 Pandemic: A Special Focus on Matcha. Frontiers in Oncology, (12). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9157490/
- Kochman, J., Jacubczyk, K., Antoniewicz, J., Mruk, H., Janda, K. (2021). Health Benefits and Chemical Composition of Matcha Green Tea: A Review. Molecules, 26(1), 85. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7796401/
- Long, Z., Xiang, W., He, Q., Xiao, W., Wei, H., Li, H., Guo, H., Chen, Y., Yuan, M., Yuan, X., Zeng, L., Yang, K., Deng, Y., Huang, Z. (2023). Efficacy and safety of dietary polyphenols in rheumatoid arthritis: A systematic review and meta-analysis of 47 randomized controlled trials. Frontiers in Immunology, (14). https://pubmed.ncbi.nlm.nih.gov/37033930/