Matcha green tea, a cherished part of Japanese culture for over 800 years, is made by grinding shade-grown tea leaves into a vibrant green powder. Zen Buddhist monks originally consumed it to enhance focus during meditation. Unlike regular green tea, where only the infusion is consumed, matcha allows you to ingest the entire tea leaf, making it rich in nutrients like catechins, fiber, and antioxidants.
2022’s randomized, double-blind clinical trial on Matcha green tea discovered how matcha is good for gut health. Let’s review what researchers found below:
1. Objectives of the Study
This clinical study explored whether consuming matcha green tea could positively influence the gut microbiota—the community of trillions of microorganisms in your digestive system. The researchers aimed to see if matcha’s unique combination of nutrients could support gut wellness by improving microbial diversity
2. Study Design
The research team conducted a randomized, double-blind clinical trial involving 33 healthy young adults aged 18–25. Participants were divided into two groups: one drank matcha green tea twice daily for two weeks, and the other consumed a placebo drink. Fecal samples were collected before and after the study to analyze changes in microbial composition using advanced DNA sequencing.
3. Research Findings
The study provided important insights into matcha’s impact on gut health:
- Microbial Diversity Improvements:
- The matcha group experienced significant changes in their gut microbial diversity. A diverse gut microbiota is essential for proper digestion, immune support, and metabolic health. In contrast, the placebo group showed no such changes, emphasizing matcha’s unique effects.
- Boosting Beneficial Microbes:
- Levels of Coprococcus, a genus linked to the production of short-chain fatty acids (SCFAs) like butyrate, increased in the matcha group. These SCFAs help maintain the gut lining, promote a balanced microbiome, and support overall digestive health.
- Reducing Potentially Unfavorable Microbes:
- Participants who consumed matcha reduced the abundance of Fusobacterium, a genus less favorable for gut balance. It indicates matcha's role in promoting a healthier gut ecosystem.
- Broad Changes Across Gut Bacteria:
- In total, 30 bacterial genera underwent significant changes in the matcha group, compared to only three in the placebo group. This broad shift demonstrates matcha’s potential to foster a healthier and more balanced gut microbiota.
4. Why Microbial Diversity Matters
A lack of diversity in the gut microbiota can lead to several challenges:
- Digestive Issues: Reduced diversity can make it harder for your gut to break down and absorb nutrients, potentially leading to bloating, discomfort, or irregular bowel movements.
- Immune Imbalance: The gut microbiota plays a key role in supporting immune health. Low diversity can reduce your body's ability to fend off harmful microbes or regulate inflammation effectively.
- Reduced Metabolic Health: Diverse microbes are essential for metabolizing fats, proteins, and carbohydrates. Without them, energy extraction from food may be inefficient.
- Lower Production of Beneficial Compounds: Gut bacteria produce short-chain fatty acids and other nutrients that support the gut lining and overall health. With fewer diverse bacteria, these beneficial compounds decrease.
- By supporting microbial diversity, matcha may contribute to addressing these challenges naturally and effectively.
5. Recommended Dosage
The study suggests a practical and effective dose of 1.5 grams of matcha powder twice daily, mixed with water. This small, manageable amount can easily fit into your routine while providing its gut health benefits.
6. Who Might Benefit?
While anyone can enjoy matcha, it may be beneficial for:
- Wellness Seekers: Those aiming to support gut health as part of their overall lifestyle.
- Young Adults: The study focused on people aged 18–25, highlighting its effectiveness for this group.
- Tea Enthusiasts: If you’re looking for a nutrient-packed alternative to regular green tea, matcha is an excellent choice.
7. Things to Keep in Mind
Matcha green tea is rich in nutrients, but as with any supplement, moderation is key:
- It contains caffeine, so monitor your intake if you’re sensitive. For example, Superfood Science Matcha Tea Packet (2 g/packet) contains 66 mg of caffeine, which is about 28 % of a Starbucks's tall size (12 oz) brewed coffee of Pike Place (Medium Roast). Pike Place Tall Size contains approximately 235 mg of caffeine.
- Those new to fiber-rich foods might experience minor digestive changes as their body adjusts.
To get the best results, follow the recommended dosage and pay attention to how your body responds.
8. Conclusion
A healthy gut relies on a diverse microbiota, and matcha green tea offers a simple, delicious way to support this balance. By enhancing microbial diversity, boosting beneficial bacteria, and contributing to gut wellness, matcha is more than tea—it’s a functional beverage with incredible potential. Start your day with a cup of matcha and take a natural step toward a happier, healthier gut!
Reference
Morishima, S., Kawada, Y., Fukushima, Y., Takagi, T., Naito, Y., & Inoue, R. (2022). A randomized, double-blinded study evaluating effect of matcha green tea on human fecal microbiota. Journal of Clinical Biochemistry and Nutrition, 72, 165 - 170. https://doi.org/10.3164/jcbn.22-81.