Science

From shaping immunity to influencing mood and metabolism, the critical role of the gut microbiome is well established. We draw on scientific research including The American Gut Project to show that dietary diversity of 30 plants a week, particularly fibre and polyphenol rich foods, supports a robust gut microbiome.

ADVISORY SCIENTIFIC EXPERTS

NEWROAD 30 has been meticulously developed in consultation with eminent scientists at the University of Oxford, The French National Institute for Food, Agriculture and the Environment and Queens University Belfast.

Professor Phil Burnet

University of Oxford

BSc(Hons), MSc, PhD

Professor of Neuroscience at the Department of Psychiatry, with a special interest in the gut microbiome, prebiotics, probiotics and brain function

Dr Patrick Veiga

French National Research Institute for Agriculture, Food and Environment (INRAE)

Gut Microbiome & Nutrition Research Director

Dr Athanasios Tektonidis

Queens University Belfast

MSc, PhD, FHEA, RD(GR)/RNutr(GR)

Senior Research Fellow | Nutritional Epidemiology. Co-Centre for Sustainable Food Systems.

OUR GUT MICROBIOME

Over time, humans have developed a symbiotic relationship with the trillions of microbes living in and on our bodies.We host around 40 trillion bacteria, particularly in our gut, which is one of the most densely populated ecosystems on Earth. These gut bacteria are essential partners in maintaining our health, forming a win-win relationship where both we and the bacteria benefit.

IN THE BEGINNING

From birth, our gut microbiome starts to establish itself in the intestine, which are initially sterile. These gut microbes provide valuable nutrients and help shape our immune system. During the first year, the gut microbiome is a simpler version of what it will become. As we grow and our diets diversify, our gut microbiome also becomes more complex. By age three, it resembles that of an adult but continues to evolve throughout life.

DIVERSITY IS KEY

A diversity of bacteria inhabiting our guts is generally associated with health. A more diverse gut microbiome is also more resilient to various challenges, helping to maintain overall well-being (McBurney et al., 2019).

THE GUT MICROBIOME AND HEALTH

We now understand that the gut microbiome is crucial for our health, and disruptions in its balance are linked to a variety of diseases, including intestinal disorders (like IBD and IBS), metabolic diseases (such as diabetes and obesity), cardiovascular diseases, and neurodegenerative conditions (like Parkinson's and Alzheimer's) (Chen et al., 2021)

Our modern lifestyle—including the use of antibiotics, C-sections, sedentary lifestyles, and junk food—is threatening this beneficial relationship, leading to the extinction of some microbial species (Segata, 2015). The good news is that the gut microbiome is adaptable. There is also evidence suggesting that the gut microbiome may influence our daily lives by affecting our behaviour and mood, earning it the nickname 'the second brain.'

Diet, in particular, plays a significant role in shaping it. By eating a healthy diet, we can support and nurture our gut microbiome, maintaining its health and, in turn, our own (Derrien et al., 2015; Armet et al., 2022).

DIET & THE GUT MICROBIOME

Modern lifestyles, often high in ultra-processed foods, sedentary habits and the overuse of antibiotics, have led to a significant disruption in the gut microbiome creating disharmony in our system as microbial diversity is impacted.

Recent studies exploring the link between the gut microbiome and diet have highlighted several key factors for maintaining gut health. While eliminating junk and processed foods is important, focusing on the amount and diversity of fruits and vegetables is crucial. These foods contain fibres and polyphenols, which are essential for nurturing a healthy and diverse gut microbiome (Luo et al., 2021).

Fibres - mostly indigestible - reach the intestine and are converted into energy by certain bacteria. These bacteria then support others in a complex food web. To keep this ecosystem diverse and functional, it's crucial to feed your microbiome daily. In return, the gut microbiome provides valuable services to its hosts: supplying nutrients and vitamins, preventing infections, building and maintaining the immune system, and regulating appetite and possibly mood. One of the most documented benefits of fibres is the production of short-chain fatty acids (SCFAs), beneficial nutrients produced only by our gut microbes and used in many bodily reactions (Derrien et al., 2015).

A decrease in fibre intake starves your microbiome, reducing its diversity and the beneficial nutrients it produces, especially SCFAs (Sonnenburg et al., 2014). Evidence suggests that starving microbes compensate by consuming mucus from the intestinal wall, weakening the gut barrier and potentially leading to a 'leaky gut' and increased infection risk (Desai et al., 2016).

Polyphenols are complex compounds found in plants that play a crucial role in their health and survival. These compounds give fruits their vibrant colours, attracting animals that eat the fruits and disperse their seeds. During digestion, polyphenols are poorly absorbed, with about 95% reaching the gut microbiome, where they contribute to its functioning and diversity (Domínguez-Avila et al., 2021). Research shows that a polyphenol-rich diet protects and stimulates beneficial microbes in the gut microbiome. In turn, the gut microbiome activates polyphenols, enhancing their benefits to our health (Wang et al., 2022).

Polyphenols are a diverse family of molecules found abundantly in colourful fruits and vegetables. You can identify polyphenol rich foods by their vibrant colours: berries, grapes, broccoli, spinach, apples, chocolate and coffee are all excellent sources. The more colourful your plate, the more diverse polyphenols you'll consume, benefiting both your gut microbiome and overall health.

THE AMERICAN GUT PROJECT

In 2018 the results of the American Gut Project were published. It was the largest-ever crowdsourced, global citizen science effort, led by eminent scientists at the University of California, San Diego. One of the main findings was that the wider the variety of plant types a person eats, the higher the microbial diversity of their gut. People who ate 30 or more different plant types a week had microbes that were more diverse than those who ate only 10 plant types or fewer a week.