
A plant-based diet fosters better gut health than an omnivorous diet, according to a new study.
The gut microbiome, a community of trillions of bacteria residing in our digestive system, plays a critical role in overall health. It helps break down food, produce essential nutrients, and regulate the immune system. Past studies have shown that an imbalance in this microbiome is linked to conditions such as inflammatory bowel disease, type 2 diabetes, and depression.
“We know that the gut microbiome, with its roles in breaking down certain compounds and synthesizing other molecules, mediates part of the effect that diet has on our body and our health,” explained Nicola Segata, PhD, the study’s lead researcher.
The research, conducted by the University of Trento and funded by nutrition app ZOE, co-founded by Tim Spector, analyzed stool samples from over 21,000 participants across the U.S., U.K., and Italy. The findings, published in Nature Microbiology, emphasize that consuming more healthy plant-based foods can increase the proportion of gut microbes that favor human health.
The study revealed that while omnivores had the most diverse microbiomes, their gut bacteria included higher levels of harmful species linked to inflammation, colorectal cancer, and poor cardiometabolic health.
In contrast, vegans exhibited less bacterial diversity but a higher abundance of beneficial microbes, such as those from the Bacteroides and Firmicutes phyla. These bacteria produce short-chain fatty acids like butyrate, which are known to reduce inflammation and promote gut health. Vegetarians’ gut microbiomes were distinct from vegans’, primarily due to the presence of bacteria associated with dairy consumption.
“The greater the variety of plant-based foods we consume, the greater the diversity of beneficial microbes in our gut. This is because different plant-based foods contain different types of fiber, and each fiber can stimulate the growth of different types of health-promoting microbes. These microbes work together to improve our gut health, so the more diversity of health-associated microbes in our gut microbiome, the better our chances of good gut health,” said Nicola Segata, PhD.
Eating a diet rich in fruits and vegetables helps healthy bacteria in the gut thrive. These bacteria break down fiber and resistant starch, creating short-chain fatty acids (SCFAs). SCFAs are important for supporting brain health, improving digestion, reducing inflammation, and strengthening the immune system. In addition, they help maintain a healthy gut lining and promote overall well-being.
On the other hand, eating more meat—especially red meat—while cutting back on fruits and vegetables encourages the growth of harmful bacteria. This leads to more protein being fermented in the gut, which can cause gut irritation, trigger inflammation throughout the body, and reduce the production of SCFAs. Over time, this imbalance may contribute to digestive problems and other health issues.
The researchers found that, irrespective of dietary preference, incorporating more healthy plant-based foods has a greater impact on fostering a gut microbiome linked to improved health.
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