ESTRALAThe gut microbiome is a community of trillions of microorganisms living mainly in the large intestine. They are not passive passengers — they take part in digestion, in the production of certain vitamins, in training the immune system and in producing molecules that affect the whole body. And their condition depends largely on what we eat.
Fibre — the only dish that we do not digest
Fibre is the part of plants that human enzymes are unable to break down. It therefore passes almost untouched into the large intestine — and there it becomes a feast for bacteria. It is usually divided into two types: soluble (found in oats, legumes, apples and others), which swells and ferments, and insoluble (whole grains, vegetables), which acts mainly mechanically and supports regularity.
Short-chain fatty acids
By fermenting fibre, bacteria produce so-called short-chain fatty acids (e.g. butyrate). These are an important source of energy for the cells of the intestinal lining and one of the reasons why a fibre-rich diet is consistently associated with gut health.
Why variety matters, not one "superfood"
Different bacteria like different kinds of fibre. That is why, for the microbiome, a palette of plants is better than repeating the same thing every day. A frequently cited practical tip suggests reaching for as many different plant foods as possible each week — vegetables, fruit, legumes, nuts, seeds and whole grains. The more varied the "menu", the more varied, and usually more resilient, the gut ecosystem.
A healthy microbiome is not the result of a single supplement, but of everyday variety on the plate. The bacteria repay us for what we regularly feed them.
How to simply increase your fibre intake
- Leave the skin on and reach for whole fruit instead of juices — it makes a difference in the amount of fibre.
- Include legumes (lentils, chickpeas, beans) even just a few times a week.
- Choose whole grains instead of refined ones — wholemeal bread, groats, brown rice.
- Add seeds (linseed, chia) to porridge, yoghurt or salad.
- Increase fibre gradually and drink water — a sudden large jump can be hard on the gut.
Where does Omega‑3 come in
Gut health is the sum of many dietary elements, not a single ingredient. A favourable fat profile — including Omega‑3 — fits into the same broadly health-promoting way of eating that also benefits the microbiome. Interestingly, some good plant sources of Omega‑3 (such as linseed or walnuts) also provide fibre at the same time — a "gut" diet and a "fats" diet often overlap.
Plant-based alpha‑linolenic acid (ALA) can be a convenient addition to Omega‑3, especially for people who rarely eat fish. For ALA there is also an approved EU health claim regarding the maintenance of normal blood cholesterol levels (with an intake of 2 g per day).
The key points at a glance
- The gut microbiome feeds mainly on fibre, which we ourselves do not digest.
- Fermenting fibre produces short-chain fatty acids that are important for the gut.
- What matters is plant variety, not a single "miracle" product.
- Diets rich in fibre and in Omega‑3 often overlap (e.g. linseed, nuts).
Looking after a diet rich in plants?
Complement it with a plant-based Omega‑3. ESTRALA Pure ALA is a convenient, everyday source of alpha‑linolenic acid.
Sources and further reading
- Sonnenburg J. & Sonnenburg E. The Good Gut.
- McDonald D. et al. American Gut: an Open Platform for Citizen Science Microbiome Research. mSystems (2018).
- EFSA. Health claim regarding ALA and the maintenance of normal blood cholesterol levels.