Feeding Your Inner Ecosystem: Why Fibre and Polyphenols Are Essential for Gut Health by Dr Patrick Veiga, Advisory Scientific Expert at NEWROAD

Your gut is home to a complex and bustling ecosystem of trillions of bacteria that work together to keep you healthy. Much like how life on Earth depends on the sun, your gut bacteria depend on two key nutrients: fibre and polyphenols. These compounds nourish your gut microbiome, ensuring that it stays diverse and functional, which in turn helps your body thrive. Understanding the importance of fibre and polyphenols—and how to include more of them in your diet—can make a big difference in your overall health.

 Fibre: The Fuel for Your Microbiome

Fibre is to your gut microbiome what sunlight is to plants: essential fuel. But unlike most foods, fibre is indigestible by your body. It’s up to certain bacteria in your gut to break it down. Once fibre reaches your intestine, these bacteria convert it into energy and nutrients that are shared among the microbial community. This creates a food web where different bacteria rely on each other for survival, much like animals do in nature’s ecosystems.

Why does this matter? A diverse microbiome isn’t just busy breaking down fibre; it’s also supporting your health in some pretty powerful ways. Your gut bacteria produce valuable nutrients and vitamins, protect you from infections, and even help regulate your immune system, appetite, and possibly your mood. One of the most important by products of fibre digestion is **short-chain fatty acids (SCFAs)**. These nutrients, produced exclusively by gut bacteria, fuel the cells of your colon, strengthen your immune system, and play a role in anti-inflammatory processes.

However, the problem we face today is that most of us aren’t eating nearly enough fibre. The average person consumes only about 15-20g of fibre a day—much less than the 30g recommended by health experts. To put this in perspective, ancient humans consumed over 100g of fibre daily from a diet rich in plants and wild foods. This fibre gap is creating serious health risks. Without enough fibre, your microbiome starves, leading to a drop in microbial diversity and a decrease in the production of SCFAs.

What happens when your gut bacteria don’t get enough fibre? Evidence suggests that some bacteria turn to the mucus lining of your intestinal wall as an alternative food source. Over time, this weakens the gut barrier, leading to what’s known as "leaky gut," where harmful pathogens can more easily enter your bloodstream. This can trigger inflammation and increase your risk of infections and chronic health problems.

Polyphenols: Nature’s Micronutrients for Your Gut

Fibre isn't the only nutrient that keeps your gut bacteria happy. **Polyphenols**, the compounds that give fruits and vegetables their vibrant colours, also play a crucial role. Found in foods like berries, grapes, broccoli, spinach, chocolate, and coffee, polyphenols are powerful antioxidants that protect plants from environmental stress. Interestingly, when you eat polyphenol-rich foods, your body absorbs only about 5% of these compounds; the remaining 95% make their way to your gut.

Here’s where it gets interesting: Your gut bacteria help "activate" polyphenols, unlocking their health benefits. Polyphenols support the growth of beneficial microbes, which in turn protect your gut lining and help maintain a healthy balance of bacteria. Studies show that a polyphenol-rich diet can improve gut microbiome diversity, which is linked to better digestion, stronger immunity, and even enhanced brain health.

Want to get more polyphenols in your diet? Look no further than the colour of your food. The more vibrant and varied your plate, the more polyphenols you’ll be consuming. Think blueberries, red grapes, dark chocolate, and bright green leafy vegetables. These foods not only make your meals more visually appealing, but they also promote a healthier, more diverse microbiome.

How to Support Your Gut Microbiome

So, how can you make sure your gut bacteria are getting the fuel they need? The key is to fill your diet with fibre-rich and polyphenol-rich foods. To close the fibre gap, aim to add more whole grains, fruits, vegetables, legumes, and nuts to your meals. If you're struggling to reach the 30g target, start by slowly increasing your fibre intake—this gives your gut bacteria time to adjust. And don’t forget about the polyphenols! A colourful plate isn’t just pretty; it’s packed with gut-friendly compounds.

In short, fibre and polyphenols are essential for feeding your gut bacteria, which in turn play a massive role in keeping you healthy. By nourishing your microbiome with the right nutrients, you’ll enjoy benefits that go far beyond digestion—from a stronger immune system to better mood regulation.

Main Points:

- Fibre fuels your gut microbiome, promoting diversity and producing beneficial nutrients like SCFAs.

- Most people today consume far less fibre than our ancestors did, leading to a decline in gut health.

- Polyphenols, found in colourful fruits and vegetables, support beneficial gut bacteria and enhance their health benefits.

- A diet rich in fibre and polyphenols promotes a thriving gut microbiome, which supports everything from digestion to immunity and even mental health.

So, next time you plan your meals, remember that you’re not just feeding yourself—you’re nourishing a whole inner ecosystem!