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You know that dry, puckering feeling you get from drinking red wine or a cup of tea you steeped for way too long? Those are tannins and they’re in your wine, your tea, and even your antioxidant-rich dark chocolate.
But while tannins have long been praised for their antioxidant powers, these plant-based polyphenols have also earned the less sexy label of nutrient-blocking “anti-nutrients.”
So, are they quietly messing with your gut? Or are they just misunderstood? Let’s get into it.
Q: What are tannins and why are they considered “anti-nutrients”?
Tannins are basically a plant’s defense system. They’re natural compounds that make plants taste bitter or astringent so pests (and, well, us) won’t eat too much of them. That dry sensation is literally the tannins binding to the proteins in your saliva. But they’ve gotten a bit of a bad reputation because they don’t just bind to proteins in your mouth. They can also latch onto minerals like iron, calcium, and zinc in your food, making it harder for your body to absorb them.
“Tannins bind proteins and minerals to form complexes that are often insoluble,” explains Prof. Ann E. Hagerman, a leading researcher in tannin-protein interactions. “But their effect depends on how they’re consumed and with what.”
And a recent review found that while tannins might interfere with some nutrients upfront, your gut microbiome can actually break them down. And when it does, it creates these smaller compounds with antioxidant and anti-inflammatory properties that may help reduce oxidative stress and inflammation. So the anti-nutrient effect may not be the full story anymore.
Q: Do tannins affect gut health?
A: Yes. But if they help or hurt depends on what your gut health looks like and how much you’re consuming.
Tannins can act like bouncers at a club, kicking out or suppressing certain bacteria. This can be great if you’ve got an overgrowth of bad guys like E. coli, but in high doses, they might take some of the good guys with them.
They also interact directly with your gut lining, which for some people (especially those with sensitive stomachs) can mean reflux, nausea, or general irritation.
They also interact with your gut lining. For some people, especially those with sensitive stomachs, this can cause reflux, nausea, or irritation. They feed your microbiome. Some tannins are broken down by bacteria into compounds that improve gut lining health, reduce inflammation, and even increase mucus production (which protects your GI tract).
“Some people tolerate tannins well; others don’t,” says gut health expert Dr. Megan Rossi. “It depends on your microbial diversity and what else is going on in your diet.” If your gut is already off balance, tannins might irritate it. But in the context of a diverse, plant-rich diet, they may actually help.
More gut health hacks for a longer life
Q: Are tannins good or bad for you?
A: Both. It depends on your diet and your microbiome. Tannins can make it harder for your body to absorb some minerals, especially iron. If you’re someone with anemia or low iron levels, having tea or wine with meals could make the issue worse.
But tannins are also potent antioxidants, which can help you to fight inflammation, oxidative stress, and support cardiovascular health. And studies have shown that adding tannins to your diet can even increase good gut bacteria and short-chain fatty acids, which are essential for gut lining health and immune balance. “It’s not about cutting these foods out but about how you include them,” says Rossi. “Timing, food pairings, and your overall diet matter.”
Q: Who should be cautious with tannins?
A: You might want to moderate your intake if you have an iron deficiency or anemia. You get acid reflux or digestive upset from wine, tea, or chocolate. Or you follow a low-mineral or restrictive diet.
Three hacks to get the benefits without the downsides:
- Try to drink your tea or coffee between meals, not with them. Give your body a chance to absorb the minerals from your food first.
- Add something rich in vitamin C (like a squeeze of lemon in your tea or some bell peppers with your meal) to help your body absorb iron better.
- Don’t go crazy. A cup or two of tea and a square of dark chocolate a day is totally fine for most people.
“People get into trouble when they have strong black tea five times a day, or wine every evening,” says Rossi. “It’s not that these foods are ‘bad’…it’s just about total exposure.” Think of it like sun exposure or skincare acids. It’s not the ingredient, it’s how often and in what context you’re using it.
Q: Do tannins play a role in longevity and aging?
A: Maybe. The gut-longevity connection is strong, and tannins could play a supporting role. When gut bacteria break down tannins, they form postbiotics… bioactive compounds that protect cells, support the immune system, and regulate inflammation.
These effects may help reduce age-related damage, particularly in the gut lining, cardiovascular system, and skin. Tannins also promote microbial diversity…a key marker of healthy aging. In fact, polyphenols like tannins have been linked to better metabolic function, blood pressure regulation, and reduced oxidative damage. “Longevity is about more than what you avoid. It’s about what you feed your body,” says Rossi. “And polyphenols like tannins are part of that toolkit.”
Tannins are not the gut villain they’ve been made out to be. Yes, they can interfere with mineral absorption, especially in people with deficiencies. But they also feed good gut bacteria, reduce inflammation, and offer antioxidant benefits.
If your gut needs some help breaking down proteins, fats, or fibrous plant foods, a little digestive backup could help.
5 Gut-Friendly Supplements to Try
Life Extension Enhanced Super Digestive Enzymes & Probiotics — $16.50
A great all-rounder, especially if you eat a lot of plants. This one has a solid mix of enzymes and a gut-friendly probiotic to help with everything from protein to dairy.
NutraChamps Digestive Enzymes with Prebiotics & Probiotics— $31.95
You get a huge bottle for a good price. It’s an all-in-one formula with over 10 enzymes plus prebiotics and probiotics. A solid choice if red wine and dark chocolate are your food groups.
Lemme Debloat Daily Digestive Enzymes & Probiotics— $30
It’s from Kourtney Kardashian’s line and pretty great. It has five specific enzymes and legit probiotics to help with bloating after a big meal.
Enzymedica Digest Basic + Probiotics — $20.24
If you know you’re sensitive to stronger formulas, this is a great place to start. It’s a gentler blend of enzymes and probiotics to help with occasional gas and bloating.
Life Extension Enhanced Super Enzymes + Probiotics — $21
Ideal for breaking down complex meals; great with high-fiber or high-plant diets.
Click here to learn more about Dr. Megan Rossi