PMOS: Looking Beyond Fertility and Understanding Your Metabolic Health
August 30, 2026
Who doesn’t love a food freebie, especially one that is good for you? The humble blackberry, growing wild and free to pick in hedgerows across Ireland now is a true native superfood. With nearly as many antioxidants, more vitamin C and less sugar than the blueberries, blackberries’ nutrient benefits really shine when it comes to microbiome health.
Polyphenol power
Blackberries contain a broad spread of polyphenols — ellagic acid, ellagitannins, quercetin, and gallic acid among them. Quercetin is a natural anti histamine. Ellagitannins are of particular interest: gut bacteria convert them into compounds called urolithins, which have been studied for anti-inflammatory and even mitochondrial-supportive effects. This is a nice example of a polyphenol’s benefit depending partly on an individual’s gut microbiome composition — not everyone converts ellagitannins to urolithins equally efficiently. Having a diverse and plentiful microbiome without bacterial overgrowth supports more effective polyphenol utilisation. If you are curious about the health of your microbiome, get in touch with us to discuss our microbiome testing.
Prebiotics to feed your beneficial bacteria
Blackberries are a good source of both soluble and insoluble fibre, much of which resists digestion in the small intestine and reaches the colon intact. There, it serves as fuel for beneficial gut bacteria, supporting production of anti-inflammatory post biotics like butyric acid and a healthier microbial environment. Combined with their polyphenol content, blackberries offer a real ‘2 for the price of 1’ benefit to your gut health: fibre feeding the bacteria, and polyphenols being transformed by them.
What to bear in mind when picking blackberries:
- Chose ripe but not ‘mushy’ berries. Blackberries are usually at their best before the end of September
- Avoid hedgerows close to busy roads or land you know is sprayed with pesticides or herbicides. Avoid fruit on low hanging branches as they are more exposed to animal contact
- Rinse foraged fruit before eating
What to make with your blackberries – four recipes your microbiome will love.
Our blackberry oat slices with another surprise high fibre ingredient are perfect for lunch boxes or as a healthy treat.
Blackberry chia jam can be made in 20 minutes and stored in the fridge for up to 2 weeks, or longer in your freezer.
A blackberry and rocket salad with a slice of wholegrain bread makes a quick and healthy lunch. Simply place 2 large handfuls of rocket, ½ cup blackberries, 1 cup chickpeas, a small handful of walnuts and some hard or soft goat’s cheese in a bowl, season and drizzle with extra virgin olive oil and balsamic vinegar.
To make a simple apple and blackberry compote, quarter and core 6 apples and chop into smaller pieces. Leave the skin on for the most benefits. Place in a saucepan with 3 cups of blackberries and a little water and gently stew until the apple is soft, about 20 minutes. Store in the fridge for a few days or in your freezer for a tasty topping for your porridge over the winter
