Key Takeaways

• The microbiome feeds on fibre that we cannot digest ourselves
• It's not just quantity that counts, but the variety of plant foods
• A practical target from research: around 30 different plants per week
• Targeted fibres such as inulin complement a varied diet — they don't replace it

When it comes to the gut, many people reach for a product first. Yet the most effective support starts on your plate. A simple rule of thumb sums it up: your gut doesn't want more supplementation — it wants more variety.

That sounds simple, but it has a concrete biological basis. And summer, with its abundance of fruit and vegetables, makes it easy to bring that variety into everyday life.

The microbiome lives on what we don't digest

Your gut is home to a vast community of microorganisms, the microbiome. These microbes feed largely on what our own digestive tract can't break down: fibre from plant foods.

What matters here isn't just quantity, but diversity:

• Different plants provide different kinds of fibre
• Different fibres nourish different microbes
• A diverse microbiome is considered a sign of a stable, resilient gut

Eating in a one-sided way — even "healthily," but always the same — ultimately feeds only part of that community.

The 30-plants rule of thumb

A well-known, practical target from research: around 30 different plant foods per week. That sounds like a lot, but it counts generously. Included are:

• Fruit and vegetables
• Legumes such as lentils, beans, chickpeas
• Nuts and seeds
• Whole grains
• Herbs and spices

This turns an abstract goal into a doable habit: every new colour, every new variety counts.

Three simple levers for summer

Eat the rainbow. The more colours on your plate, the broader the spectrum of plant compounds. Berries, tomatoes, peppers, carrots and leafy greens each stand for their own nutrients.

Make the most of the season. Hot days make water-rich foods like cucumber, melon, tomato and courgette especially appealing — they deliver fluid and fibre at once.

Remember fermented foods. Yoghurt, kefir, sauerkraut or kimchi bring live cultures and complement plant variety naturally.

Increasing fibre the smart way

If you currently eat little fibre, raise the amount gradually and drink enough alongside it. That gives your gut time to adapt and helps you avoid uncomfortable bloating.

This is where targeted support comes in: certain fibres such as inulin — for example from chicory root — act as a prebiotic and serve as food for the beneficial gut bacteria. Chicory inulin contributes to normal bowel function by increasing stool frequency (at an intake of 12 g per day).

This is exactly where BITONIC® Inulinoprim fits in: as a prebiotic fibre that complements a varied diet — not as a replacement for it.

Variety beats perfection

You don't have to overhaul your diet overnight. The most sustainable approach is the simplest: a few more colours and one extra plant per meal. Over the week that adds up — and it's exactly this consistency that your microbiome benefits from.

FAQ

Why is variety more important than quantity?

Different fibres nourish different microbes. A broad spectrum of plants supports a diverse, stable microbiome.

What counts towards the "30 plants a week"?

Fruit, vegetables, legumes, nuts, seeds, whole grains, and herbs and spices — each variety counts individually.

Can a fibre supplement replace a balanced diet?

No. Targeted fibres such as inulin complement a varied diet but don't replace it.

How do I increase fibre without discomfort?

Raise it gradually and drink enough so your gut can adapt.