BJN: Plant diversity in the diet may be more beneficial for gut health than probiotics

Eating a wide variety of plant-based foods every day may have a greater positive impact on the gut microbiome than taking a standard probiotic supplement, according to a new study by researchers from King's College London and ZOE.

The study, published in the British Journal of Nutrition (BJN), found that consuming a blend of more than 30 different plant foods—including vegetables, fruits, nuts, seeds, herbs, spices, and mushrooms—significantly increased the abundance of 57 beneficial bacterial species in the gut.

By comparison, participants who took a probiotic containing the well-studied bacterium Lactobacillus rhamnosus showed changes in only four bacterial species, while the control group exhibited changes in 14 species.

The trial included 349 adults in the United Kingdom. One group consumed 30 grams of the plant blend daily, another received a calorie-matched control product, and the third took a daily probiotic capsule.

After six weeks, participants who consumed the plant blend reported noticeable improvements in digestive health, including fewer problems with indigestion, constipation, heartburn, and bloating. In addition, 51% reported higher energy levels, while 45% said their mood had improved.

A separate experiment also found that adding the plant blend to a carbohydrate-rich meal helped participants stay full for longer. They reported a 71% reduction in the desire to eat, along with lower hunger levels and greater satisfaction after meals.

According to the study's lead author, Professor Sarah Berry of King's College London, the findings suggest that improving the gut microbiome depends less on finding a "magic" probiotic bacterium and more on consuming a diet that nourishes the beneficial microbes already living in the gut.

The researchers note that a diverse range of plant foods provides dietary fiber and other beneficial compounds that help support a healthier and more diverse gut microbiome.