Anyone with a teenager is no stranger to the wave of curious trends that frequently emerge from social media, many of which revolve around the term ‘maxxing’.  However, the latest term ‘fibremaxxing’ has caught the attention of social media followers and the food and nutrition community alike.

Protein has been such a huge trend that it has been difficult for other nutrients to get attention.  But the world of social media moves quickly and within the last year there has been a wave of ‘fibremaxxing’ clips flooding social platforms, with influencers of all ages sharing their favourite ways to boost daily fibre intake.

As ever, these clips range from the sensible and inspiring through to the more extreme.  Some engage in a type of ‘gamifying’ of fibre to ‘max out’ with the message becoming more about the game than health.  But at its core, the message about fibre is grounded in evidence linking higher intakes to reduced risk of cardiovascular disease and several cancers^1,2, especially colorectal cancer, as well as type 2 diabetes³.

The Good and Not-So-Good of ‘Fibremaxxing’

Table 1 summarises the pros and cons of ‘Fibremaxxing’.  There is a significant gap between fibre recommendations and actual intakes in most western countries so any focus on increasing fibre through cereal-based wholegrain foods, fruit and vegetables, pulses, legumes, nuts, and seeds, is to be welcomed.  However, if fibre intake is low, increasing consumption is best done gradually to avoid issues like bloating, cramping, constipation or diarrhoea.

Table 1.  ‘Fibremaxxing’ Pros and Cons

Many types of insoluble fibre also bind water in the large intestine and an increase in fluid intake is needed for the fibre to do its work properly.  Where dietitians and/or nutritionists have weighed in on this social media trend, these caveats are highlighted.

Counting fibre intake may initially help consumers identify their own fibre gap but this is best used short-term until healthy choices and habits become embedded.  Getting caught up in obsessive tracking of fibre intake rather than enjoying a balanced diet is not the goal.

On the positive side, many ‘fibremaxxing’ posts are useful in calling out the benefits of fibre beyond ‘keeping you regular’.  Previous research has shown that if individuals are regular in their bowel habits, they don’t feel the need to worry about fibre intake⁴, so it is important to clarify that regularity alone shouldn’t be the only goal.  Inspiring social media posts that include tasty high fibre recipes can also help dispel the myth of fibre as ‘bland and boring’.

Some ‘maxxers’ attempt to ‘fix’ their fibre gap with the use of supplements.  While supplements have their place, particularly if constipation is the issue⁵, the benefits observed from prospective cohort studies are based on consuming a diverse range of dietary fibres.

The good news is that ‘Fibremaxxing 2.0’ is on its way in 2026, according to Mintel, with consumers shifting from simply maximising intake to consuming a variety of fibres⁶.  This is a positive progression of the trend, reflecting the science which shows that a diversity of sources is likely to be of most benefit.

How Much Fibre is Enough?

Fibre recommendations vary around the world but in general adults should aim for between 25-30g per day^3,7,8, with fibre intakes for children and younger teens being lower and in proportion to their energy intakes.  The US daily fibre recommendations from the Dietary Guidelines for Americans 2020-2025 are 22–28g for adult women and 28–34g for adult men, varying by age⁷.

Both the World Health Organisation³ and European Food Safety Authority (EFSA)⁸ recommend a minimum of 25g per day for adults based on normal laxation rather than a wider range of health benefits.  In South Africa and India, recommended fibre intake ranges can be as high as 38-40g per day⁹.  But conversations about “optimal” fibre intakes shouldn’t distract from the bigger issue: that most people aren’t getting enough in the first place and this needs to be addressed (Figure 1).

Figure 1.  A fibre gap exists in many countries^7,10-17

Diversity of Dietary Fibres

With its focus on a single fibre target, dietary recommendations may suggest that it is all about quantity, but the term dietary fibre covers a wide range of complex structures with different mechanisms of action.  Fibres that are poorly fermentable, e.g. wheat bran fibre, help to decrease transit time in the gut promoting good bowel function¹⁸.

Fibres that are more fermentable act as a food source for the gut microbiota and produce metabolites which can be beneficial to health, e.g. short-chain fatty acids.  Some fibres exert health benefits even before reaching the large intestine by slowing down the absorption of glucose¹⁹.

Emerging research shows that even small differences in the structure of the same fibre can create very different metabolic “fingerprints” in the gut²⁰, which could one day help target health benefits, with more precise recommendations for different types of fibre.  But for now, the smartest approach is simply to eat a wide variety of fibre containing foods²¹.

Harnessing the ‘Fibremaxxing’ Movement

Fibre Innovation for Food Industry

• • Look at the overall nutritional profile when considering fibre fortification.  With increasing nutrition literacy, consumers are savvy about products that offer a ‘health halo’ and question the levels of other less favourable nutrients including added sugars, saturated fat, and salt.  Manufacturers aiming to make fibre claims should therefore also assess whether reformulation of other nutrients including saturated fat, sugars and/or salt is needed and/or address portion size offerings.
  • Fibre can be leveraged to replace sugar or fat or to improve structure in gluten-free products and at 2 kcal/g (values may vary according to local regulations) it can contribute to a reduced energy value when replacing carbohydrates (4 kcal/g) or fat (9 kcal/g).
  • Consider ‘upcycled’ sources of fibre that help reduce food waste, e.g. brewer’s grain.  Any additional reasons to enrich with fibre, such as an improved environmental footprint or offering technical functions could offer an alternative way to justify any costs associated with fibre enrichment.
  • Consider tolerance and format. Isolated dietary fibres are tolerated differently and have been well described²².  Tolerance can also depend on the food format – whether the fibre is delivered in a drink, a solid food, or within a particular matrix – so consumer trials are often essential.  Manufacturers face a real balancing act: adding a smaller, well-tolerated amount of fibre may only achieve a “source of fibre” claim, while adding enough to reach a “high in fibre” claim may risk digestive discomfort and reduce repeat purchase.  In many cases, combining different fibres may offer a better solution by improving both tolerance and functionality.  Clear communication of recommended serving sizes is also key to managing expectations and supporting a positive consumer experience.
  • Check for any allergen considerations, e.g. wheat derived fibre.

Recommendations for Healthcare Professionals

• • Fibre has been waiting a long time for its moment, and as interest in ‘Fibremaxxing’ grows, the responses from healthcare professionals need to be positive and constructive rather than focused on dismissing influencers – though some of the more extreme claims will inevitably need correction.  When a patient is active on social media and their healthcare provider isn’t, recommending reputable suitably qualified dietitians or nutritionists online becomes especially important.
  • Equally, it is worth bearing in mind that newer patients who are coming through with digestive complaints may well have been overdoing this trend and therefore worth exploring any recent changes in their diet.
  • There is also a need for more effective public health messaging that offers clearer, more actionable guidance on the frequency, quantity, and quality of fibre-rich foods.  For example, Australian researchers²³ found that consumers responded better to specific recommendations – such as “consume legumes once per day” and “eat more than half of your grain foods from whole grain choices” versus more vague statements.  The recent 2026 US Dietary Guidelines for Americans recommends prioritising fibre-rich whole grains (2 – 4 servings per day)²⁴.

In Summary

‘Fibremaxxing’ may have emerged from yet another social media trend, but its value should not be ignored as it represents a long-overdue shift toward recognising the essential role fibre plays in long-term health.

The excitement surrounding high-fibre recipes and inspiring food swaps can be a powerful driver of dietary change, but the trend works best when twinned with evidence-based guidance, gradual increases in intake, and a focus on fibre variety.

For consumers, this moment offers an opportunity to rethink what fibre looks like in everyday eating – not as a bland add-on, but as a naturally rich element of wholegrains, legumes, nuts and seeds, fruits, vegetables, that can support health far beyond regularity.

For industry and healthcare professionals, it is a reminder that meeting people where they are, with clear messaging and products that prioritise both nutrition and enjoyment, will be key to closing the persistent fibre gap.

If the ‘Fibremaxxing’ trend continues to evolve towards a more balanced perspective, rather than extremes and quick wins – it has the potential to do what few nutrition fads achieve: create meaningful, sustainable improvements in public health.

Disclaimer: This article should not be considered as medical advice.  For personalised health guidance, consult a qualified healthcare professional.

Over the past number of years, HMPs have seen a surge in scientific interest, driven by growing awareness of the microbiome’s role in maternal and early-life health and immunity. Recently, the science on HMPs was presented by Kerry Health and Nutrition Institute experts at two industry conferences, ChinaGut in Zhejiang, China, and Growth Asia Summit in Singapore.

ChinaGut 2025

The ChinaGut 2025 conference with the theme of “GUTSY Young, Bright Future “, was held from June 6 – 8, 2025 at the Ningbo International Conference Centre, Zhejiang, China.  This year’s event featured over 30 academic sessions, more than 10 industry-focused sessions, and fourteen key scientific areas including the microbiome, nutrition, digestive system diseases, and immunity.

Dr. Jaume Núñez, Product Manager for Vegetative Probiotics at Kerry, presented the latest scientific research on HMPs as well as providing market trends and consumer insights.  Breast milk is the gold standard of infant nutrition, containing all nutrients required to support a baby’s healthy growth.  However, many mothers lack support or experience difficulties in breastfeeding leading to infants not reaping the benefits of consuming breast milk.

One of the top reasons why women stop breastfeeding is due to mastitis which occurs in approximately 10-20% of mothers who are breastfeeding.  Dr. Núñez highlighted that mastitis is associated with a dysbiosis in the microbiota in breast ducts.  Research findings presented showed the benefits of HMPs supplementation (specifically Lactobacillus) for the prevention and treatment of mastitis, as well as improving infant health.  HMPs are believed to play a role in antimicrobial defence by inhibiting bacterial growth.  Other potential mechanisms of action include increasing the abundance of microbes which produce favourable metabolites, reducing intestinal dysbiosis, and activating the host’s immune response.

A comment from Dr. Núñez:

“Over half of Asian female supplement consumers are seeking alternative solutions to support their pregnancy and breastfeeding journey.  When a mother’s microbiota is transmitted to her baby, this plays a key role in immune system development, allergy and asthma prevention, and nutrient absorption.  Therefore, the addition of HMPs may play an important role for bottle-fed babies.  We need to keep deepening into HMPs mechanisms of action and how they adapt to the different metabolic and immune characteristics of a woman or a child.”

Growth Asia Summit 2025

At the recent Growth Asia Summit 2025 in Singapore in July, two main research topics stood out namely Healthy Ageing, particularly the role of cellular interventions in extending people’s health span versus lifespan, and Women’s Health, with strong focus on nutrition across life stages.  A presentation on HMPs and their positive impact on maternal and infant health was given by Dr Mónica Maria Olivares, RDA Director of Women’s and Infant Health at Kerry.  The audience heard about the fast-growing probiotics market in the Asia Pacific region.

Dr. Olivares followed on by emphasizing the importance of an infant’s first 1,000 days of life, i.e. from conception to two years, for lifelong health.  Similar with what Dr. Núñez discussed in China, one of Dr. Olivares key messages was that breast milk provides essential nutrients and probiotics that nurture an infant’s gut and immunity.

Research documenting the benefits of HMPs such as enhanced infant gut microbiome development and improved resistance to gastrointestinal and respiratory infections was presented.  Different mechanisms, such as the competition with pathogenic bacteria, production of antimicrobial compounds, maturation of the immune system, and improvement of the immune response, have been attributed to the anti-infectious activity of HMPs.

In summary, our understanding on the health benefits of HMPs for mothers and infants continues to evolve.  Further research will give further insights into their health promoting effects and may elucidate the distinct mechanisms of action for specific strains.  Subsequently, this will increase the availability of targeted products to support mothers and infants through breastfeeding.

Kerry Group has long been at the forefront of innovation in the food and beverage industry. With a presence in over 150 countries, Kerry’s expertise spans the development of cutting-edge ingredients that enhance taste, texture, and nutritional value. The company’s commitment to health and wellness is evident in its extensive portfolio, which includes solutions designed to improve digestive health, immunity, and cognitive well-being. Kerry’s ability to bring science-based innovations to the global market makes it an ideal partner for advancing gut-brain health research.

APC Microbiome Ireland is recognized globally as a leader in microbiome research. Located at University College Cork, APC’s work focuses on understanding the complex interactions between the microbiome and human health. Their pioneering research has led to significant discoveries in the areas of gut health, immunity, and the gut-brain axis. APC’s deep scientific expertise and its ability to translate research into practical health solutions make it a valuable collaborator for industry leaders like Kerry.

Pictured left to right: Dr Mimmi Lundahl (Kerry), Professor Gerard Clarke (APC), Professor Paul Ross, Principal Investigator and Director (APC), Dr. Michelle O’Donnell (APC), Dr. Alexandra Boelrijk, Global R&D Director for ProActive Health (Kerry), Professor Colin Hill (APC) and Dr Laura Collins (Kerry).

The collaboration between Kerry and APC Microbiome is centered on exploring new concepts in gut-brain health, a field that is rapidly gaining attention for its potential to improve both mental and physical well-being. This partnership leverages Kerry’s market reach and product development capabilities with APC’s scientific insights and research excellence. Together, they aim to develop innovative solutions that can support mental health through targeted gut health interventions.

“The gut-brain axis has come to the forefront in recent years as a critical piece of the puzzle when it comes to improving cognitive health” says Laura Collins, PhD, Cognitive Health Lead for Kerry’s ProActive Health division.

The potential benefits of this collaboration are vast. The insights generated from this partnership could lead to the development of new food, beverage and nutraceutical products that offer targeted benefits for the gut-brain axis, addressing issues like stress, anxiety, and cognitive function.

The collaboration between Kerry and APC extends beyond this recent partnership. Recently, APC Microbiome supported Kerry Health and Nutrition Institute (KHNI) in hosting a webinar focused on postbiotics  — a growing area of interest in gut health. The webinar, which featured insights from Dr. Colin Hill, highlighted the importance of postbiotics in overall well-being and their potential role in gut-brain interactions. This webinar underscored the shared commitment between APC and KHNI to advancing knowledge and innovation in nutrition science.

As the understanding of the gut-brain axis continues to evolve, the partnership between Kerry Group and APC Microbiome Ireland is poised to make significant contributions to this emerging field. By combining Kerry’s and APC’s scientific leadership, this collaboration promises to deliver innovative solutions that enhance both mental and physical health. The future of gut-brain health is bright, and this partnership is at the forefront of driving that innovation forward.

PMD, as its name suggests, occurs 2 to 7 days (and sometimes more) before period and stops when it begins or on the following days. PMD affects millions of women of all backgrounds. Recent studies establish that approximately 90% of women of childbearing age experience at least one mild symptom and that between 20-40%, the symptoms interfere with their daily activities¹. The most common symptoms of PMD include many manifestations, both physical and emotional. These symptoms are sore or tender breasts, headache, fatigue, skin changes, acne, irritability, mood swings, food cravings, and depression. There are also gastrointestinal (GI) symptoms such as intestinal pain and bloating, diarrhoea or constipation². PMD is not associated with age, educational level, or revenue³. The pathophysiology of PMD is not clear, but experts link PMD with hormonal changes, serotonergic dysfunction, impaired gamma-aminobutyric acid (GABA) function, stress, and poor lifestyle habits such as longer durations of internet use and shorter sleep durations. Treatment of PMD includes prescribed drugs, such as oral contraceptives or serotonin reuptake inhibitors (with some adverse effects), lifestyle modifications (meditation, exercise, diet…). Dietary changes include consuming soy isoflavones and soy products, although not every woman is responsive to these natural compounds. A recent review concluded that diet is an essential modulating factor to manage PMD symptoms although clear and specific recommendations are difficult to conclude. It is suggested that calcium, magnesium, vitamins B & D, and some herbal supplements can be useful and effective to support quality of life and help to control some PMD symptoms³.

Role of Gut Microbiome in Premenstrual Disorder

The gut microbiome comprises trillions of microorganisms residing in the gastrointestinal tract, including bacteria, viruses, fungi, eukaryotic parasites, and archaea⁴. These microbes play a crucial role in host physiology, influencing nutrient metabolism, immune function, and neurological signalling. The composition and diversity of the gut microbiome are influenced by various factors, including diet, lifestyle, medications, and hormonal fluctuations.

An increasing number of studies are now linking PMD with imbalance of the gut microbiome. Dysbiosis, characterized by an imbalance in microbial composition and function, has been associated with increased inflammatory markers, hormonal imbalances, and neurotransmitter disturbances—all of which are implicated in PMD symptomatology. Moreover, dysbiosis can disrupt intestinal barrier integrity, leading to the translocation of microbial products and triggering systemic inflammation, further exacerbating PMD symptoms. Takeda et al. (2022) compared the structure of the faecal microbiome of women experiencing PMD that negatively affect their daily activities to women with no serious PMD (controls). Slight differences in microbiome were observed and the authors concluded that Parabacteroides and Megasphaera negatively predicted the more severe symptoms of PMD⁵. In another study comparing 24 Japanese women experiencing PMD with 144 healthy women, it was observed that alpha diversity was increased, and beta diversity was different in PMD group than the control group.

The composition of the faecal microbiome differs between women with PMD vs controls. After controlling for confounders, Collinsella spp. had the highest effect size in participants of 30-40 years of age⁶. But it is not just about who is there, i.e. what type of microorganism are part of the gut microbiome. The gut microbiome plays a pivotal role in the production of various metabolites, including S-(-)equol, short-chain fatty acids (SCFAs), neurotransmitters, and hormones. Interestingly, it has been shown that only about 30-60% of people have a gut microbiome able to produce S-(-)equol, a metabolite biotransformed from isoflavones by certain gut microbes. S-(-)equol has agonist-antagonist oestrogen action, which contributes to improvement of PMD symptoms⁷. SCFAs (butyrate, acetate, and propionate), have anti-inflammatory properties and exert regulatory effects on immune function and synthesis of neurotransmitter. Furthermore, certain gut bacteria can produce neurotransmitters like serotonin, dopamine, and gamma-aminobutyric acid (GABA), which modulate mood, cognition, and behaviour⁸. Dysregulation of these microbial metabolites may contribute to the mood disturbances and cognitive changes observed in PMD.

There are many influences on Premenstrual disorder. From lack of sleep and extensive use screens to added stress and sedentary lifestyles. These lifestyles result in dysfunction in serotonergic and GABA transmitters and hormonal imbalance. By modifying one’s lifestyle to include exercise, mindfulness, and a healthy diet (including dietary diversity, high fibre, probiotics, etc.), this improves the gut microbiome, which supports neurotransmitter production and hormone balance.

Premenstrual Disorder and Probiotics

Some probiotics have been shown to synthesize metabolites such as SCFAs, neurotransmitters, and hormones. Probiotics have also been evaluated to alleviates symptoms of PMD. Many decades ago, in 1996, a study on sixteen women administered 3 capsules daily of a probiotic containing 1 billion of L. acidophilus NCDO 1748 and 1 billion of Bifidobacterium bifidum NCDO 2203 strains in combination with antidepressant drug (S-adenosyl-L-methionine) revealed modulation of their gut microbiome, normalization of enzymatic activities of faecal enzymes and relief of PMD symptoms, as observed in most participants⁹. More recently, in a study on 80 women experiencing PMD, women receiving 10 billion L. paragasseri OLL2809 daily had less irritability and greater change in premenstrual arousal score compared to placebo after three menstrual cycles¹⁰. Tablets of L. gasseri CP2305 was administered daily to 56 women over the course of 6 cycles. Overall, the probiotic group reported less PMD symptoms than placebo, including depressed mood and anxiety. Also, in this group, an increase in salivary oestradiol and progesterone in the luteal phase was observed¹¹.

Unfortunately, the exact mechanisms of action (MoAs) of probiotics to alleviates symptoms of PMD is not clearly known. Action on the mucosal barriers and immune system to modulate gut inflammation, antimicrobial activity against pathogenic microbes, secretion of gut hormones, and neurotransmitters are some MoAs that have been associated with probiotics in this context. Lactobacilli and Bifidobacteria have been shown to biotransform dietary isoflovanes into S-(-)equol or dietary fibres in to SCFA, two types of metabolites that have been associated with better outcomes in PMD.

Conclusion

The gut microbiome exerts profound effects on various aspects of women’s health, including the pathophysiology of PMD. Dysbiosis-driven inflammation, hormonal dysregulation, and alterations in neurotransmitter signalling contribute to the complex symptomatology of PMD. More research in this field is needed to fully explain these complicated interactions so optimal treatments are available to relieve the symptoms of PMD. However, these initial research developments suggest that women who suffer from PMD may be able to manage their symptoms through dietary approaches to support their gut microbiome such as incorporating micronutrients, prebiotics, probiotics or probiotic-rich foods. By focusing on gut health, women can have a holistic and accessible approach to mitigate the symptoms of PMD, ultimately enhancing their quality of life.

What is the Gut Microbiota and What Does It Do?

To understand how the gut microbiota affects sports performance, we need to know what it is and what it does.  Our intestine is home to a huge and diverse community of bacteria, viruses, and fungi.  These microorganisms are involved in many functions, such as breaking down food, synthesis important vitamins, influence good functioning of the immune system, and even talking to our brain, via what’s called the gut-brain axis.  The gut microbiome can change over time due to factors such as age, diet, lifestyle, medication, and stress.  A healthy gut microbiome is essential for our well-being and can protect us from infections, inflammation, and diseases².

Athletic Performance and Gut Microbiota: A Two-Way Relationship

Can the gut microbiota influence athletic performance such as how well we run, swim, or cycle?

Can exercise change the composition and function of our gut microbiota?  A recent study compared the microbiota of professional athletes to that of more sedentary individuals.  The results revealed significant differences between the two groups, both in terms of composition and functional metabolism¹.  Professional athletes exhibited greater bacterial diversity, with an increase in beneficial species, particularly those involved in the production of butyrate, a short-chain fatty acid crucial for gut health.   Butyrate is an extremely important type of short-chain fatty acid for maintaining gut health⁴.  It plays several beneficial roles, including strengthening our intestinal barrier, regulating inflammation, promoting nutrient absorption from our diet, contributing to the regulation of body weight, and even reducing the risk of certain gut diseases^{5, 6}.

Intense aerobic exercise appears to stimulate the growth of specific bacteria in our gut that produce this substance.  Additionally, a recent systematic review suggests that incorporating specific beneficial bacteria into the diet and using multi-strain probiotic supplements could potentially improve performance in various aspects, including endurance, strength, recovery, and physical conditions like muscle pain and body composition.  However, more research is required to establish conclusive causal evidence, as the current studies vary in their approaches and findings³.

On the other hand, some research has also suggested that excessive and prolonged exercise can cause temporary disruption of the microbiota, but these imbalances are generally reversible with adequate recovery time⁷.

The Gut Microbiota and Sedentary Individuals

Interestingly, these benefits also extend to sedentary individuals.  Although athletes often exhibit more pronounced alterations in their microbiota, studies indicate that regular physical exercise can also benefit the microbiota of sedentary individuals.  Incorporating a moderate exercise routine, such as a daily walk or strength training, can encourage greater microbial diversity within the gut, which could have beneficial effects on overall health.  Additionally, a balanced diet rich in fibre can also promote gut health.  Dietary fibres serve as food for the beneficial bacteria in the microbiota, thus promoting their growth and activity.  By incorporating foods such as fruits, vegetables, whole grains, and legumes into the diet, the necessary nutrients are provided for microbiota to thrive⁵. and reduce processed foods and those high in saturated fats⁷ which can have the opposite impact.

The interdependence between physical performance and the gut microbiota is becoming increasingly evident.  Regular physical exercise and a healthy diet can help promote microbial diversity, strengthening beneficial bacteria which can in turn enhance overall well-being.  Whether it be a professional athlete or someone living a more sedentary lifestyle, nourishing and nurturing the microbiota should be a top priority in terms of health and nutrition.

Within the microbiome, there is the presence of microorganisms that either provide health benefits or are associated with or known to cause harm.  For example, some beneficial intestinal microorganisms can breakdown fibres that are otherwise non-digestible and convert them into short chain fatty acids (SCFAs).  These fatty acids can be used by colonic tissues for energy and prime the immune system towards a healthy equilibrium.  Other microorganisms that are more associated with harm, produce endotoxins, a compound that causes inflammation and other negative side effects.

Understanding the composition and balance of microbes residing in the human microbiome, as well as the resultant impacts on health, is rapidly expanding.

Gut-Brain Axis

The gut-brain axis refers to the relationship between the gut and its associated ecosystem with the brain and nervous system.  Specifically, the digestive system has a vast network of neurons lining the digestive tract, namely the enteric nervous system.

The term “second brain” refers to the enteric nervous system that operates semi‑independently and communicates closely with the brain, thus influencing mood, immunity, and digestion through its dense neural activity and neurotransmitter production.

Therefore the gut–brain axis not only manages digestion but also influences emotional health, with the gut generating most of the body’s serotonin — directly connecting gut function to mental wellbeing.

Research continues to link mental health, gut health, and the microbiome, yet the uncertainties still outweigh the answers.  Growing research indicates that certain probiotic strains can modulate levels of the neurotransmitters serotonin and GABA, which are associated with relaxation, mood, depression, and anxiety.

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Oral Microbiome

The oral microbiome is one of the most diverse and complex microbial communities in the human body, which reflects the wide range of nutrients and microorganisms that enter the mouth.  There are many factors affecting the oral microbial ecosystem including high sugar intake, smoking, certain medications, diabetes, genetics, age, hormonal changes, and even stress.

Oral bacteria are organised in complex structures known as biofilm, a three-dimensional ecosystem composed of a variety of microorganisms, extracellular polysaccharides, proteins, lipids and cell fragments.  Biofilm protects the oral cavity by preventing the penetration of harmful microbial agents.

Dental caries is a prevalent chronic infectious disease resulting from tooth-adherent bacteria that metabolise sugars to produce acid.  Periodontal disease (gum disease) is primarily caused by harmful bacteria in dental plaque which, if not removed by brushing and flossing, irritates gums, leading to inflammation (gingivitis) and potentially progressing to tissue/bone destruction.  Endocarditis, diabetes, rheumatoid arthritis, and Alzheimer’s disease have been associated with periodontal disease.

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Skin Microbiome

The microbiota on the skin is more diverse and subject to change over time than even the microbes in mucosal membranes (respiratory, digestive and urogenital tracts).  Like the gastrointestinal system being protected by microbiota (friendly or ‘commensal’ microorganisms) so too is the epidermis (skin).  The skin’s dynamic bacterial ecosystem constantly changes and evolves so it can continue its role as a ‘skin barrier’, to keep harmful bacteria off the skin or out of the body.

Skin conditions can lead to more systemic conditions as is the case with Staphylococcal infections.  Excess amounts of Staphylococcus aureus on the skin may reflect on the lack of beneficial microbes present to act as a barrier. As a result, Staphylococcus aureus may enter the bloodstream through a wound or cut in the skin and can cause sepsis (blood poisoning).

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Vaginal Microbiome

Microorganisms colonise in the vagina due to the moisture, nutrients, and temperature present.  The microbial balance in the vagina can easily be disrupted by various internal or external factors such as hormonal fluctuations, age, certain medications, infections, and an active sex life.

Most vaginal microbes come from the gastrointestinal tract and are mainly comprised of bacteria from the Lactobacillus genus.  These microorganisms maintain a homeostasis relationship with their environment and allow the release of anti-microbial and anti-inflammatory compounds.  The regulation of vaginal pH is also due, in part, to the release of lactic acid by the Lactobacillus bacteria.

The vagina plays a key role in the pathogenesis of urinary tract infections (UTIs), which are usually caused by bacteria naturally present in the intestine such as Escherichia coli.   Harmful gut bacteria (uropathogens) colonise the urethra, urinary tract, and bladder which initiate UTIs.  When the E. coli population increases in the vagina, the proportion of Lactobacillus in the urogenital system notably decreases.  Women lacking vaginal lactobacilli are at increased risk for a variety of urogenital disease conditions including vaginal colonisation with E. coli.  Proposed mechanisms for lactobacilli preventing UTIs include competitive exclusion of uropathogens, lowering of vaginal pH, and production of antimicrobial products.  https://pmc.ncbi.nlm.nih.gov/articles/PMC5746606/#:~:text=The%20VMB%20has%20been%20demonstrated,=%200.01)%20(14).

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Infant Microbiome

An infant’s gut microbiome is in constant development and linked directly to the mother’s microbiome through pregnancy, delivery, and breastfeeding.  Many factors impact on gut microbiome development after birth which include age, diet, host genetics, antibiotic usage, mode of birth, and type of feeding.

The mode of birth determines how the baby’s gut microbiome will be colonised and by which microorganisms.  A natural birth will typically lead to microbial colonisation from the mother’s birth canal whereas infants born by C-section typically have a gut microbiome that more closely resembles the mother’s skin microbiome.

Breast feeding promotes colonisation of the infant gut microbiome and facilitates immune development and metabolic health, leading to positive implications for health outcomes and reduced risks of non-communicable diseases. Human milk contains key bioactive components, such as microbes, metabolites, human milk oligosaccharides, human milk probiotics (HMPs), and antimicrobial peptides.  https://www.sciencedirect.com/science/article/abs/pii/S1931312825001970#:~:text=Summary,risk%20of%20non%2Dcommunicable%20diseases.  Scientific research is continually looking into how these components can potentially modulate breastmilk microbiota and confer health benefits to the infant.

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Improving the Gut Microbiome with Diet

Many factors may positively or negatively affect the gut microbiome.  Dietary composition and habits are the most impactful factors modulating the dynamic gut microbiota.  Nutrients such as proteins, carbohydrates, fats, and fibres impact the gut microbiota and, hence, overall health.  Unhealthy diets that are less favourable to a diversified intestinal microbiota can cause dysbiosis within this ecosystem and even trigger a pro-inflammatory process.

The strength of evidence for different ways we can improve our digestive health is constantly changing, but generally we know that fibres and probiotics are the most well-supported scientifically.  Fibres are necessary for optimal intestinal health by increasing stool volume, regulating transit time to improve nutrient digestion and absorption.  Some fibres can be used as fuel by intestinal microbes, which are referred to as Prebiotics.   Microbiome research is rapidly evolving with more types of probiotics and postbiotics being identified.

In Summary

The human microbiome affects multiple body systems — not just digestion — but also immunity, brain function, mood, skin health, and overall wellbeing.  Understanding the microbiome as a body‑wide system opens new opportunities for targeted nutrition strategies, microbiome‑based therapies, and/or personalised health interventions.

This one-of-a-kind webinar brings together experts from academia, consumer education, and product development to talk about what the future will bring for the microbiome and how it will impact each of the respective areas.

For centuries, live microbes have been consumed as part of the human diet through raw and fermented foods and are increasingly recognized for their positive contribution to human health. Research on probiotics and the microbiome has boomed over the past 3 decades, finding more links to different aspects of human health like immunity, mood, cognition, and weight management.

However, despite rapid growth in food and beverage markets like kombucha or foods containing probiotics, intake of foods containing live microbes is low in many parts of the world.

Is the science linking intake of live microbes to human health strong enough to see a formal daily recommendation for their consumption in the future? How would that impact the consumer and food industry landscape?

In this webinar, our experts discuss;

• • A summary of the science that has sparked conversations on whether there should be a formal daily recommendation on live microbe intake, and how far along that discussion is today.
  • A dietitian’s perspective on current areas of confusion for consumers around probiotics and fermented foods today, and opportunities that including microbes as part of dietary recommendations would bring for practicing health professionals and consumer health.
  • Steps the industry should take to bring microbiome research to life in consumer foods, beverages, and supplements.

Watch the full recording

The past few years have seen a boom of innovative companies looking to produce food ingredients using microbial fermentation instead of via traditional agricultural means, such as plant or animal farming. It can take months and years to grow the plants and animals that are the source of foods and ingredients used in modern food systems, yet microbes have the potential to  double their biomass in a matter of hours and are capable of producing specific proteins while doing so.

Microbial fermentation has been used for years in the food industry to produce ingredients such as enzymes and in the biopharma industry. The transformative capability of microbial fermentation is deeply rooted in human history, with evidence showing humans have been leveraging fermentation for more than 5000 years.

Will fermentation, the oldest food processing technique, power the future of the food industry?

In this webinar, our experts answer questions like:

• • How does fermentation work?
  • What are the different types of fermentation (e.g. traditional fermentation, precision fermentation, etc), and which ingredients or foods are each responsible for producing?
  • What are the current challenges and opportunities in fermentation?
  • How is fermentation science driving innovation in the food and beverage industry, and how might it become a much larger component of producing what we eat in the future?

Probiotics were defined by the World Health Organisation as live microorganisms that when applied in sufficient amounts confer a health benefit on the host.  The probiotic definition is intentionally broad because it is intended to cover the use of probiotics on different body sites and for different health conditions.  Yet, in all applications, the term probiotic should only be used to describe the presence of living microorganisms that have been proven to result in a health benefit.  Those microorganisms should be defined at the strain level and have genome sequences which are known.

What do Probiotics do?

Human studies have shown that probiotics can be useful for improving and sustaining health in a number of ways.  Strong evidence for probiotic use is available for the prevention and management of digestive disorders and infectious and antibiotic-associated diarrhoea.  Beyond the digestive tract, probiotics may lower the frequency and duration of upper respiratory infections, diminish weight gain and insulin resistance, and reduce feelings of depression and anxiety.

With this broad array of beneficial health outcomes, it is reasonable to ask how this could be possible.  How could the exposure to certain microorganisms as probiotics result in benefiting our health in so many ways? The answer to this question lies within our own microbiome.  Our bodies are home to trillions of microorganisms that reside on the skin, mouth, digestive tract, and many other body sites.  Also known as the human microbiome, these microorganisms are increasingly understood for affecting metabolism as well as our immune and nervous systems.

The presence of certain microorganisms in our microbiome are known to be good for us, while others are either associated with or known to cause harm.  For example, some beneficial intestinal microorganisms can breakdown fibres that are otherwise non-digestible and convert them into short chain fatty acids that can be used by our colonic tissues for energy and also prime the immune system towards a healthy equilibrium.  Other microorganisms that are more associated with harm, produce endotoxin, a compound that causes inflammation.

So with this in mind, it may be expected that certain microorganisms consumed or applied as probiotics can have significant effects on our body and that some microorganisms are more suited to be better for us than others.  Even though there are far fewer microorganisms in probiotic foods or dietary supplements than the number of microorganisms in our microbiome, probiotics can cause a measurable response and potentially a lasting change at their site of action.

How do Probiotics Work in the Body?

You might be wondering what happens in your body when you use a probiotic, and how they actually generate a health benefit.  Probiotics can improve health through any of several specific mechanisms:

• • Interact with other microorganisms in our microbiome
  • Stimulate growth of beneficial bacteria in our microbiome
  • Inhibit growth of harmful bacteria in our microbiome
  • Interact directly with our body’s organs, such as the intestine
  • Produce compounds that reduce inflammation or alleviate leaky gut
  • Modulate our immune system

One way some probiotics work is through modulating our microbiome.  Probiotics can affect the growth and activity of bacteria in our microbiome to change what they make and do. Studies have shown that these changes are possible even when the probiotic does not colonise for long periods of time.  The consequences of probiotic-induced alterations to the human microbiome may be to then change how the microbiome affects organ function.  For example, some probiotic strains of Bifiobacterium and Lactobacilus make antimicrobial compounds and organic acids that inhibit, endotoxin containing, potentially harmful bacteria in the intestine.  Reductions in the numbers of those harmful bacteria results in reduced inflammation and disruptions to barrier integrity.  This mechanism is indirect because probiotic efficacy is dependent on the resident microbiome at that particular body site.

Alternatively, probiotics and the secreted metabolites and other compounds that they make are also directly recognised by immune, endocrine, and epithelial cells.  Once recognised, a series of downstream events are activated, such as the reduction of inflammatory responses or alleviation of a leaky gut.  Just as for probiotic induced changes to the gut microbiome, these direct effects of probiotics may result in sustained changes at local site where they are applied (for example, the digestive tract) as well as other sites on the body.

Importantly, any single probiotic is not expected to be universally efficacious for all conditions.  Microorganisms are genetically diverse and even different strains of the same species can cause a variety of non-overlapping, physiological responses.  For example, different strains of the species Lactiplantibacillus plantarum (formerly known as Lactobacillus plantarum) can elicit the production of cytokines over a physiologically-relevant range comparable to ranges observed for different bacterial species and genera.

Applications in Food and Beverages

Although it is currently yet not possible to predict which strains work best, research efforts are underway to understand exactly the specific features of probiotics that are necessary for the observed health outcomes.  Whether a probiotic works directly on mucosal tissues or indirectly through modulation of the human microbiome, or some combination of both, knowledge on the molecular mechanisms of probiotic function will ultimately improve the probiotic selection process and guidelines for use.  Until then, it is always a good idea to read the label of your probiotic products to find out which species and strains of those species are included.

When using probiotics in foods or beverages, the ability of the microbes you select to withstand different conditions can also be important to consider.  Strains like Lactobacillus or Bifidobacterium species typically need to be refrigerated in order to remain alive.  These microbes are therefore appropriate for products which will be refrigerated throughout their distribution and shelf life.  These species unlikely to survive certain processing conditions like high temperature or acid environments.  Endospore-forming strains can withstand a wider range of temperatures and pH ranges because of their hardy spore coat.  These strains stay dormant until ideal conditions (e.g. water activity, pH, temperature) are met, similar to a seed for a plant.  As a result, it’s important to consider the science, strain characteristics, and application you plan to use a probiotic in when working in foods and beverages.

Animals and humans have the hormone ghrelin in their stomachs. Ghrelin tells animals as well as humans when they are hungry and helps regulate their metabolism, but scientists have never been certain how exactly it works.

To learn more about how ghrelin influences hunger, metabolism and memory, researchers at the USC Dornsife College of Letters, Arts and Sciences collaborated with international scientists on a study of rats. They disrupted the ability of the ghrelin hormone to communicate to the vagus nerve, a nerve that signals from the gut to the brain, and then monitored the impact on their feeding and cognitive behaviors.

When the ability of ghrelin to signal to the brain was disrupted, the rats ate more often. The rats ate smaller meals to compensate for more frequent eating occasions, according to the researchers.

“We think that the increased eating frequency is related to their memory impairment. Memory from when you last ate will influence how soon you eat again. It led the rats in our study to eat sooner.”

How the hunger hormone ghrelin impacts memory

Although the rats were able to remember where they had received food, they appeared to have forgotten that they had just eaten. Their stomachs were also slower to empty.

“The animals were impaired in a certain type of memory, called episodic memory,” said study co-author Elizabeth Davis, a former researcher in Kanoski’s lab at USC Dornsife. “This is the type of memory that helps you remember your first day of school, or what you ate for breakfast yesterday.”

Read the full study here.

This study shows how communication between the brain and gut can be critical for regulating how often and how much we eat.

The gut-brain axis and the microbiome

As research on the gut-brain axis evolves, we are also learning how the foods we eat can impact the communication between the gut and the brain, and how the gut microbiome can influence this communication, as well.

Some studies mentioned in this review have shown that probiotics can reduce the release of stress hormones like cortisol in mouse studies. As this area of research continues to evolve and more studies are done in humans, we will have a better understanding of the two-way communication between our brain and gut, and how it can be improved with certain foods or probiotics.