नवीनतम
Vegetarian Diet For Healthy Gut Microbiome
NEW DELHI [Maha Media]: Changes in our diet influence our lifestyle, culture, and health. Like monkeys, early humans consumed a diet rich in fruits, leaves, and other plant-based materials. Research has shown that changes in diet, along with the use of fire and tools, played a crucial role in increasing brain size and bringing about structural changes in the human body.
This indicates the deep connection between what we eat and how our brain functions. Understanding the evolutionary changes in human diet helps us make personalised dietary recommendations for better health. Additionally, the shift in lifestyle brought about by agriculture and industrialization has contributed to the rise of several lifestyle-related diseases. Broadly speaking, the food we eat not only affects our physical health but also our mental state.
When we explore this more deeply, we find many scientific explanations. One of the most surprising facts is that the trillions of invisible microbes residing in our gut play a significant role in our overall health. The vast microbial community in our intestines influences digestion, immunity, metabolism, and even mental health. This complex community is referred to as the gut microbiome —a collective of microorganisms living in our digestive tract. Among various factors, the food we eat is a major influence on the gut microbiome’s structure and function. A plant-based diet has been identified as a powerful modulator of the gut microbiome. It has also been linked to increased microbial diversity within the gut.
Plant-Based Diet
A vegetarian diet mainly consists of vegetables, fruits, whole grains, legumes, nuts, seeds, and plant oils. Such a diet is rich in fiber, plant-derived bioactive compounds, and naturally occurring microbes on and within plants. The microbes in our gut primarily feed on undigested fiber carbohydrates. Some of these are broken down through microbial fermentation to produce compounds like butyrate, acetate, and propionate, which serve as energy for intestinal cells, reduce inflammation, and strengthen the immune system.
A fiber-rich vegetarian diet fosters a favorable environment for beneficial microbes. As a result, vegetarians tend to have a gut microbiome that is more diverse and beneficial to health. This diversity helps stabilize the microbiome, boosting immunity and protecting against stress and other negative impacts.
Beneficial Gut Microbiome
Bacteria such as Bifidobacterium, Lactobacillus, Faecalibacterium prausnitzii, Roseburia, and Akkermansia muciniphila are commonly found in greater abundance among vegetarians. These flourish in the presence of prebiotic fibers and polyphenols found in plant foods. Legumes, oats, and bananas contain resistant starch, while cabbage, cauliflower, and broccoli offer dietary fibers that are digested by specific bacteria to produce unique short-chain fatty acids. These acids help reduce gut pH, inhibit harmful microbes, strengthen the gut lining, and improve insulin sensitivity. They also influence the signaling between the brain and the gut.
