If you have been following the world of gut health, you have probably heard plenty about probiotics and fibre. Perhaps you have tried a supplement or two, swapped to sourdough bread, or started adding sauerkraut to your weekly shop. These are all sensible moves, but the science of gut health is advancing far beyond the basics. Researchers are now turning to a rather unexpected source for the next generation of gut support: human breast milk.

Specifically, two bioactive compounds found naturally in breast milk (Human Milk Oligosaccharides (HMOs) and lactoferrin) are generating significant excitement in the scientific community. Long understood to be essential for infant development, these molecules are now being studied for their remarkable potential to support gut health, strengthen immunity, and restore microbial balance in adults. And for the first time, they are available together in a single supplement.

What Are Human Milk Oligosaccharides (HMOs)?

Human Milk Oligosaccharides are complex sugars that represent the third most abundant solid component of breast milk, after lactose and fat. There are more than 200 distinct HMO structures, and here is what makes them fascinating: they are completely indigestible to the infant. The baby cannot break them down at all. So why does the body invest so much energy producing them?

The answer lies in the gut microbiome. HMOs travel intact through the digestive system and arrive in the large intestine, where they serve as a highly selective fuel source for beneficial bacteria, particularly species of Bifidobacterium. Unlike traditional prebiotics such as inulin or fructo-oligosaccharides (FOS), which feed a broad range of gut bacteria (including some less desirable ones), HMOs are remarkably precise in the organisms they nourish (Elison et al., 2016).

This selectivity matters enormously. In a landmark randomised, placebo-controlled trial involving 100 healthy adults, supplementation with the HMO 2’-fucosyllactose (2’-FL) led to significant increases in Bifidobacterium populations and a corresponding reduction in potentially harmful Proteobacteria, all within just two weeks. The study also confirmed that HMO supplementation at doses up to 20 grams per day was safe and well tolerated (Elison et al., 2016).

HMOs Go Beyond The Microbiome

The benefits of HMOs extend well beyond simply feeding good bacteria. Research using advanced gut simulation models has shown that HMOs help strengthen the intestinal barrier, the critical lining that separates the contents of your gut from the rest of your body. When this barrier is compromised (a condition often called “leaky gut”), it can trigger widespread inflammation and immune dysfunction (Šuligoj et al., 2020).

HMOs have also been shown to help modulate inflammatory responses directly. A 2024 study published in mBio demonstrated that oral supplementation with 2’-FL significantly reduced markers of intestinal inflammation in experimental models of inflammatory bowel conditions, helping to restore microbial balance and protect the gut lining (Schalich et al., 2024).

This dual action, selectively nourishing beneficial bacteria while simultaneously supporting the gut barrier and calming inflammation, is what sets HMOs apart from conventional prebiotics. It is also why scientists increasingly view them not just as infant nutrition, but as a powerful tool for adult gut health.

Enter Lactoferrin: The Immune Guardian

The second breakthrough ingredient from breast milk is lactoferrin, an iron-binding glycoprotein that plays a central role in innate immunity. Lactoferrin is found in high concentrations in colostrum (the first milk produced after birth) and is present in tears, saliva, and nasal secretions, essentially wherever the body needs frontline immune defence.

What makes lactoferrin so remarkable is its versatility. It has been shown to possess antimicrobial, antiviral, anti-inflammatory, and immunomodulatory properties. A comprehensive review by Legrand (2016) described lactoferrin as “the most polyvalent protein present in host defence,” noting its ability to both activate immune cells when threats are present and calm excessive inflammation when the danger has passed (Legrand, 2016).

In the gut specifically, lactoferrin supports the integrity of the intestinal barrier, helps regulate the balance between beneficial and harmful bacteria, and promotes healthy iron absorption without feeding pathogenic organisms. Research has confirmed that lactoferrin enhances tight junction protein expression in the intestinal lining, the molecular “seals” between cells that prevent unwanted substances from leaking through (Ochoa & Sizonenko, 2017).

Until recently, supplemental lactoferrin has been derived exclusively from bovine (cow) milk. Whilst bovine lactoferrin shares some structural similarities with the human form, the two are not identical. A new generation of recombinant human lactoferrin (known as effera) is now produced through precision fermentation, creating a molecule that is structurally identical to the lactoferrin found in human breast milk. This represents a significant advancement in bioactive nutrition.

The Synergy Effect: Why HMOs And Lactoferrin Work Better Together

Perhaps the most compelling aspect of this science is what happens when HMOs and lactoferrin are combined. In breast milk, these two bioactives do not work in isolation, they function as part of an integrated system designed to protect and develop the infant gut. Researchers are now recognising that this same synergy may hold tremendous potential for adult health.

Consider how the mechanisms complement one another. HMOs selectively feed beneficial Bifidobacterium species, helping to establish a microbiome that crowds out harmful organisms. Meanwhile, lactoferrin provides direct antimicrobial action against pathogens, supports the physical integrity of the gut barrier, and modulates immune responses. Together, they address gut health from multiple angles simultaneously, the microbiome, the barrier, and the immune system (Wiertsema et al., 2021).

This multi-layered approach is fundamentally different from taking a single-strain probiotic or a basic prebiotic fibre. Rather than introducing external bacteria that may or may not survive the journey through your digestive system, this strategy works with your body’s own biology, feeding the beneficial bacteria you already have whilst simultaneously fortifying your gut’s natural defences.

From Laboratory To Daily Life

The challenge, historically, has been access. HMOs are complex molecules that are difficult and expensive to produce, and human-identical lactoferrin simply was not available as a supplement ingredient. That has now changed.

Advances in precision fermentation and biotechnology have made it possible to produce both HMOs and recombinant human lactoferrin (effera) at scale, opening the door for innovative supplement formulations. One brand leading this charge is kēpos, which has developed the first supplement to combine HMOs with human-identical lactoferrin specifically for adult gut health. By bringing together these two bioactives in a single daily formula, kēpos is making the protective biology of breast milk accessible to adults for the first time.

For anyone who has struggled with digestive discomfort, recurrent bloating, or simply wants to take a more science-informed approach to gut health, this represents a genuinely new category of supplementation, one rooted not in trends, but in decades of research into the most sophisticated nutritional system nature ever designed.

Practical Takeaways

So what does all of this mean for your daily wellness routine? Here are a few key points to consider:

• Not all prebiotics are created equal. Traditional prebiotics like inulin and FOS feed a broad spectrum of gut bacteria. HMOs are far more selective, specifically promoting the growth of beneficial Bifidobacterium species without fuelling less desirable organisms.
• Gut health is more than just bacteria. A truly comprehensive approach addresses the microbiome, the intestinal barrier, and the immune system together. The combination of HMOs and lactoferrin does exactly this.
• Source matters. Human-identical lactoferrin (such as effera) more closely mirrors what the body naturally produces, compared to the bovine-derived forms commonly found in supplements.
• The science is robust. The benefits of HMOs and lactoferrin are supported by randomised controlled trials and peer-reviewed research, not just anecdotal evidence.
• Small changes can have big effects. Adding targeted bioactives like HMOs and lactoferrin to your routine may help support digestive comfort, immune resilience, and long-term gut health.

The Future Of Gut Health Is Already Here

We are living through a remarkable moment in nutritional science. The same bioactives that have protected and nourished human infants for millennia are now being unlocked for adult health. HMOs and lactoferrin represent not just an evolution in gut health supplementation, but a return to the biological fundamentals – working with the body rather than against it.

As our understanding of the gut microbiome deepens, one thing has become abundantly clear: the future of gut health is not about more bacteria in a capsule. It is about providing your body with the precise biological tools it needs to thrive. And those tools, it turns out, were in breast milk all along.

References

1. Elison S, Vigsnaes LK, Rindom Krogsgaard L, et al. Oral supplementation of healthy adults with 2’-O-fucosyllactose and lacto-N-neotetraose is well tolerated and shifts the intestinal microbiota. Br J Nutr. 2016;116(8):1356–1368.
2. Šuligoj T, Vigsnæs LK, Van den Abbeele P, et al. Effects of Human Milk Oligosaccharides on the Adult Gut Microbiota and Barrier Function. Nutrients. 2020;12(9):2808.
3. Schalich KM, Buber MT, Engstrom M, et al. A human milk oligosaccharide prevents intestinal inflammation in adulthood. mBio. 2024;15(4):e00298-24.
4. Legrand D. Overview of Lactoferrin as a Natural Immune Modulator. J Pediatr. 2016;173 Suppl:S10–S15.
5. Ochoa TJ, Sizonenko SV. Lactoferrin and prematurity: a promising milk protein? Biochem Cell Biol. 2017;95(1):22–30.
6. Wiertsema SP, van Bergenhenegouwen J, Garssen J, Knippels LMJ. The Interplay between the Gut Microbiome and the Immune System in the Context of Infectious Diseases throughout Life and the Role of Nutrition in Optimizing Treatment Strategies. Nutrients. 2021;13(3):886.

Author Bio

The kēpos science team is dedicated to advancing the understanding and application of human milk bioactives for adult health. Drawing on the latest peer-reviewed research, kēpos has developed the first supplement to combine Human Milk Oligosaccharides (HMOs) with human-identical lactoferrin (effera), bringing the protective biology of breast milk to adults. Learn more at trykepos.com.

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Overwhelmed by diets? Follow these 3 dietitian rules and start seeing progress this week.

There’s an old saying: When something works, stick with it. And honestly, the simpler it is, the more likely you are to actually do it—especially when it comes to dieting. With many available options, it’s easy to feel quite overwhelmed. One example? Weight-loss methods. Prescription weight-loss medication has proved to be life-changing for many, while intermittent fasting has been a successful means for others. No matter which method you choose, if you don’t stick with your habits post-weight loss, you risk gaining it all back.

Experts believe that roughly 80 to 95% of dieters experience weight regain, according to Cleveland Clinic. Why does weight regain occur? After achieving weight loss, the body may respond with hormonal and metabolic shifts that make you feel hungrier.

We hate to be the bearer of bad news, so we’re here with some solid information. There are only three rules you need to lose weight, and we learned them from a registered dietitian.

Why Weight Loss Tends To Be Overcomplicated

It’s quite common to overcomplicate weight loss.

“Weight loss is usually complicated by attempting to achieve perfection rather than being consistent in a few simple, but repeatable, daily habits,” explains Dr. Kezia Joy, RDN and Medical Advisor with Welzo. “Rules can be very strict; many diets have some form of elimination diet, and some dieters track almost everything they consume. The combination of these elements makes weight loss seem like an insurmountable task for most individuals.”

How To Simplify The Process

The good news? You can absolutely simplify the process. According to Dr. Joy, it’s essential to focus on a few basic principles every day rather than creating a string of diets that are challenging to follow and stick with. Here are the three best rules for weight loss.

Prioritize Protein

One of your main goals should be consuming sufficient protein and fiber in every single meal.6254a4d1642c605c54bf1cab17d50f1e

“Protein and fiber help you feel fuller longer, support stable blood sugar levels, and generally lead to fewer snack attacks throughout the day,” Dr. Joy shares.

Establish a Small Calorie Deficit

Rather than severe calorie restriction, Dr. Joy recommends creating a small calorie deficit.

“When you consume just slightly under what your body requires for energy, it will promote weight loss, but it will also protect your metabolic rate and help to suppress your hunger,” she says.

Perform Regular Physical Activity

Engaging in regular exercise is the name of the game if you want to lose weight and keep excess pounds at bay.

“Develop an ongoing regimen of physical activity that includes both your daily activity level (walking around the house, going up/down stairs, etc.) and an exercise routine. The exercise component is crucial in helping you lose fat while preserving lean muscle tissue and maintaining good overall health,” Dr. Joy tells us.

Why These Rules Are Effective

These rules center around behavioral patterns instead of achieving perfection.

“By allowing for variation with regard to what foods you consume, these guidelines can be followed more easily throughout daily activities and in social settings,” Dr. Joy adds. “Because fad diets are based on short-term restrictions, they often do not succeed. Because simple rules promote consistent behaviour over a period of time, they provide an essential tool for supporting sustainable weight loss.”

Common Mistakes to Avoid

One of the most common pitfalls in weight loss is expecting success to be immediate. This can cause individuals to give up before making solid progress. Weight loss is called a “journey” for a reason—it requires hard work, dedication, and patience.

“The healthy weight loss process is always going to take time and will have some type of plateau at times,” Dr. Joy says. “Also, one of the biggest mistakes in creating a diet plan for weight loss is consistency, particularly on weekends or during busy periods. A simple rule may be easy to follow when you feel like it, but it will not work if you don’t follow the rule most of the time.”

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