Plant-Based Diets and Gut Microbiota

Plant-Based Diets and Gut Microbiota

Gut Microbiota or the Gut Biome are terms that have been recently swirling around as modern science studies associations between what we eat and how the nutrients and minerals are absorbed and utilized by our bodies.

The human gut microbiota, or natural microbial community, refers to the ecosystem of organisms in the digestive tract of humans and animals. It comprises primarily bacteria, archaea, and microscopic eukaryotic organisms but includes viruses, fungi, and protozoa.¹ In addition, a healthy functioning digestive system with functioning nutrient absorption or utilization depends on our gut biome.

You might be wondering how does a plant-based diet benefit or help our gut microbiota and how does this help are health. Well, recent articles and studies have shown the benefits of plant-based diets on our gut biome. Per the research "A plant-based diet appears to be beneficial for human health by promoting the development of more diverse and stable microbial systems."²

How does a healthy diverse and stable microbial system help us? The answer comes down to the non-digestible carbohydrates found only in plants. Per the research "Fibers (that is, non-digestible carbohydrates, found exclusively in plants) most consistently increase lactic acid bacteria..."² and "Polyphenols, also abundant in plant foods, increase Bifidobacterium and Lactobacillus, which provide anti-pathogenic and anti-inflammatory effects and cardiovascular protection."² and "High fiber intake also encourages the growth of species that ferment fiber into metabolites as short-chain fatty acids (SCFAs),"²

Now here's where it gets good. Seeing the short-chain fatty acids note above, "The positive health effects of SCFAs are myriad, including improved immunity against pathogens, blood–brain barrier integrity, provision of energy substrates, and regulation of critical functions of the intestine."²
So there is a clear association with certain carbs found only in plants with a healthy gut biome which provides multiple positive health effects.

And while more research needs to be done, there are some clear outcomes as a result of several studies such as:

Metabolic Disease
In a specific study, the research "demonstrated the positive effects of a vegan diet on the link between gut microbiota and metabolic syndrome. " and furthermore "In particular, the Enterobacteriaceae family of bacteria—known to cause chronic, low-grade inflammation—was found to be reduced in those following a vegan diet." And later the results show " Subjects on the vegetarian diet had a lower relative abundance of fecal microbial taxa and plasma compounds linked with metabolic disease, particularly cardiovascular disease, than those on a meat diet." ¹ So in this case, bacteria which causes low-grade inflammation is reduced. And we already know that inflammation is bad for the body and something everyone should strive to reduce and eliminate. And, by reducing fecal microbial taxa, we can help reduce metabolic disease.

Inflammatory Disease
As plant-based diets have properties that reduce inflammation, here is an example of the gut biome changes on a vegan diet: "Studies of adults with rheumatoid arthritis showed that a one-month switch to a vegan diet was enough to significantly change the fecal microbiota...."¹ and notably "... the vegan diet also caused some rheumatoid arthritis patients to have less disease activity. This led the authors to conclude that changes in the fecal microbiota and its disease activity are caused by diet" ¹
So in this case, the vegan diet had shown that in one-month, the gut biome was already changing and improving.

Furthermore, as we had written previously about the gut biome and Alzheimer's Disease with the research focused on AD (see Plant-Based Diets and Alzheimer's Disease ), we have seen that the gut microbiome of AD patients is compositionally different, and it has a decreased diversity compared with those of cognitively unimpaired people. And furthermore, a study in that article states "A vegan diet could act as a secondary prevention measure in AD by potentially establishing a healthier gut microbiota." Furthermore, a study points out "The vegan gut microbiota may also provide health benefits by reducing inflammation because it has been found to contain fewer pathobionts associated with low-grade inflammation".
See full article: Plant-Based Diets and Alzheimer's Disease

While medical and research industries are looking for cures and treatments to conditions, we know that a plant-based diet will help improve the gut biome by reducing bacterium that creates inflammation or which can cause or amplify metabolic disease. In addition we also know that proper nutrition relies not just on eating healthy foods but our bodies' ability to properly digest and utilize the nutrition from the food.

Eating a vegan diet can help reduce the symptoms of disease and can improve many other health conditions. It's also vital to eat a balanced vegan diet for optimal nutrition and for optimal vitamin and mineral absorption.

When you shop at Garden of Vegan, you get delicious meals and sides with high amounts of vegetables, fruits, nuts, seeds, and grains with high nutrient content. In addition, Garden of Vegan is 100% certified organic, gluten-free, preservative and additive-free, and 100% plant-based. So you can improve your diet by getting the healthiest organic, plant-based meals delivered directly to your home or office.

We aim to make getting healthy easier! Get started with healthy meals, side, and snack deliveries, or our super-fresh produce boxes. We also have meal plans for every lifestyle.

How can Garden of Vegan improve your health?

Garden of Vegan can help you with your health goals by making it easier for you to eat healthy nutritious foods:

1. Garden of Vegan delivers healthy, plant-based ready-made meals across Australia. Leave the food cooking and nutrition to us!

2. Garden of Vegan also delivers healthy sides, pantry items, and fresh produce boxes.

3. Garden of Vegan also has many meal plans to help you achieve your health goals.

So when you don't have the time or energy to prepare healthy food, let us help you improve and maintain your health and heart health. All Garden of Vegan delicious meals, sides, and produce boxes are certified organic and dairy-free, gluten-free, additive-free, and preservative-free. So you know you will be getting delicious meals, sides, and snacks that are super healthy as well.

Unable to cook healthy food and you are an NDIS participant? No problem! Garden of Vegan works with the NDIS program too.

Garden of Vegan's customers, including NDIS participants, can rest assured that our organic meals, produce, and pantry items are 100% organic and nutritious! And, NDIS participants only pay for the food cost component of the meals they order. You can learn more about Garden of Vegan NDIS plans and healthy meal delivery by filling out our NDIS form and we'll reach out to you as soon as possible.

We want people to be healthy! We are continually changing our menus and expanding our nutrition information online! Join our Newsletter and read our blog.

Additional health information from Garden of Vegan

Garden of Vegan Vitamin Guide:
Learn more about healthy foods and how you can increase your vitamin intake with healthy meals, sides, sauces, desserts, and pantry items at the Garden of Vegan Vitamin Guide.

References:
1. Effect of Plant-Based Diets on Gut Microbiota: A Systematic Review of Interventional Studies - National Library of Medicine
2. The Effects of Vegetarian and Vegan Diets on Gut Microbiota - National Library of Medicine