Healthy digestion starts with the tiny organisms living inside the gut, and new research suggests they may prefer a colorful menu instead of a probiotic capsule.
Researchers from King’s College London and ZOE have found that a daily mixture containing more than 30 different plant ingredients produced much bigger changes in the gut microbiome than a standard probiotic. Their findings were published in the British Journal of Nutrition.
The gut microbiome is made up of trillions of microorganisms that help break down food, train the immune system and produce substances that influence many parts of the body. Scientists now believe that keeping these microbes healthy may affect digestion, metabolism and overall wellbeing.
Many people buy probiotic supplements hoping they will improve gut health. While probiotics add selected bacteria, the new study focused on another idea: feeding the helpful bacteria already living inside the gut with a wide range of natural plant fibers.
The clinical trial involved 349 adults from across the United Kingdom. Volunteers either took the Daily30 plant blend, a probiotic containing Lactobacillus rhamnosus, or calorie-matched bread croutons every day for six weeks. Researchers then compared changes in gut bacteria and health symptoms.
The plant blend clearly outperformed the other approaches. Fifty-seven favorable bacterial species increased in the plant group, compared with only four in the probiotic group. Participants also experienced improvements in energy, digestive comfort and feelings of fullness after meals.
In a smaller experiment, researchers added the plant blend to a carbohydrate-rich meal. People reported feeling fuller, more satisfied and less hungry afterwards, suggesting that plant diversity may also influence appetite in the short term.
The scientists believe that different plants provide different fibers and nutrients, allowing many beneficial bacteria to thrive together. This broad approach may explain why the plant mixture changed the microbiome much more than introducing only one probiotic strain.
Professor Sarah Berry said the findings challenge the common belief that probiotics are the best answer for gut health. Professor Tim Spector argued that nutrition advice should rely on carefully tested science rather than marketing promises made by the supplement industry.
There are still important questions to answer. The study measured changes over only six weeks, and researchers do not yet know whether the same effects occur in people from different countries or with different medical conditions. It is also unclear whether eating thirty or more whole plant foods each week would produce results similar to the commercial blend.
This research is one of the strongest comparisons between a diverse plant supplement and a probiotic because it used a randomized controlled design. The findings suggest that nourishing the microbiome may be more effective than simply adding one bacterial strain, but more long-term studies are needed before changing medical recommendations.
The results encourage people to increase the variety of plant foods in their diets as part of an overall healthy lifestyle rather than relying on a single supplement.
If you care about gut health, please read studies about how junk food harms your gut health, and how probiotics can protect gut health.
For more information about health, please see recent studies about how fiber affects weight loss and your overall health, and results showing why a glass of red wine is good for your gut.
Source: King’s College London.
