The human gut is more than just a part of the digestive system and it is often called your” second brain”. This complex ecosystem comprises massive amounts of bacteria, fungi and other microorganisms, which play a key role in digestion, nutrient absorption, immune health and mood. A good and balanced gut microbiome contributes to overall health, while, a poor gut microbiome can lead to digestive issues, weakened immune system and chronic diseases like irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD).
One of the most efficient ways to nurture gut health is through diet, mainly by adding a rich array of plant-based foods. These foods are packed with dietary fiber, prebiotics, and phytonutrients, which promote the growth of beneficial gut bacteria and optimise digestive function. Unlike consuming a diet rich in processed foods or high in saturated fats, plant-based one’s aid in cultivating a thriving gut environment, easing inflammation and augmenting overall health in the long run.
What Are the Benefits of Plant-Based Food for Gut Health?
One of the most important things to consider about plant-based foods is that they are heaped with dietary fibre. This indigestible carbohydrate travels intact to the colon, where good bacteria survive their feed on it. This not only helps healthy microorganisms to grow and survive but also gives them the power to eliminate harmful bacteria.
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When the beneficial bacteria digest fibre, they also produce valuable byproducts called short-chain fatty acids. These fatty acids can bridge the gap between your colon cells, forming a tight barrier to get rid of harmful substances. Further, they can also potentially augment the immune system and fight chronic inflammation that could increase the risk of developing chronic diseases like insulin resistance, high blood pressure and obesity.
Read this article to learn more about plant-based foods for gut health, their benefits and ways to add them to your meal plan. Whether you are following a vegan diet, considering a plant-based lifestyle, or simply looking to improve your digestive health, these foods are a must-have on your plate.
7 Best Plant-Based Foods For Gut Health
Oats
Oats contain beta-glucan, a type of soluble fiber that feeds healthy gut bacteria and make a wealth of short-chain fatty acids like acetate, propionate and butyrate. These fatty acids protect the gut lining and balance the gut microbiome. In addition, consuming oats regularly can increase the concentration of beneficial gut bacteria like Lactobacillus and Bifidobacterium and optimise digestive health.
Also Read: Oats: Are You Choosing The Right Variety?
Ways To Add Them
- Enjoy them as wholesome oatmeal for breakfast topped with fruits and nuts
- Make delectable oat idli, dosa or vegetable oats upma
Mushrooms
Mushrooms are a great source of beta-glucans, but a little different types than those found in oats and barley. These beta-glucans in mushrooms are known to stimulate the growth of immune cells that safeguard against inflammation and enhance gut health.
Ways To Add Them
- Have mushrooms as stir-fries, salads or gravies
- Enjoy them as creamy and rich mushroom soups
Berries
Berries like blackberries, blueberries and strawberries are loaded with antioxidants called polyphenols that may lower inflammation in the intestinal tract and stimulate the growth of gut-friendly bacteria. Aside from this, they are also abundant sources of dietary fiber that offer about 8 grams of fiber per serving of berries.
Ways To Add Them
- Add them to smoothies, salads or desserts
- Have them fresh as a snack
Bananas
Bananas are an amazing source of prebiotics, which feed the beneficial gut bacteria. They are also easy on the stomach and help treat common digestive issues like bloating or diarrhea.
Also Read: 7 Powerful Reasons To Eat Bananas
Ways To Add Them
- Enjoy a ripe banana as a quick snack
- Blend it into smoothies or use it to sweeten oatmeal naturally
Legumes
Beans, lentils, and chickpeas are not only rich in fiber but also contain resistant starch, a type of carbohydrate that ferments in the gut and feeds good bacteria. These foods support a microbiome ecosystem and help regulate bowel movements.
Ways To Add Them
- Make a hearty lentil soup or stew
- Use chickpeas to prepare hummus or toss them into salads
Leafy Greens
Spinach, kale, and Swiss chard are packed with fiber, vitamins, and minerals that promote gut health. These greens also contain a type of sugars that encourage the growth of healthy gut bacteria.
Ways To Add Them
- Blend leafy greens into smoothies
- Make super nutrient spinach or kale stir fry
Nuts and Seeds
Almonds, walnuts, chia seeds, and flaxseeds are rich in fiber, healthy fats, and polyphenols that act as prebiotics. These foods support gut health while providing anti-inflammatory benefits.
Ways To Add Them
- Top nuts and seeds over yogurt or oatmeal
- Use ground flaxseeds in baking or as an egg substitute
Conclusion
Gut health directly impacts your overall well-being, right from digestion to immunity and mental health. By incorporating these plant-based foods into your regular meal regimen, you can enhance your gut’s microbial diversity and optimize its function. Remember, a balanced and fibre-rich diet, combined with hydration and physical activity, is key to maintaining a healthy gut.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
Microbiome restoration diet improves digestion, cognition and physical and emotional wellbeing
Kate Lawrence1,* and Jeannette Hyde2
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5470704/
Rebuilding the Gut Microbiota Ecosystem
Antonella Gagliardi, Valentina Totino, Fatima Cacciotti, Valerio Iebba, Bruna Neroni, Giulia Bonfiglio, Maria Trancassini, Claudio Passariello, Fabrizio Pantanella, and Serena Schippa*
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6121872/
