By now, you have probably heard that adopting a plant-based diet could possibly prevent or inhibit the progress of certain diseases. What is considered a plant-based diet? Simply put, it is a dietary pattern which consists of predominantly whole plant foods (vegetables, fruits, whole grains, legumes, nuts and seeds) with the inclusion of low amounts of animal foods, but could also consist of exclusively plant foods. While there are many reasons why eating a majority of plant foods would be beneficial for health, one of them is the favorable changes to our gut microbiome.


How?
A healthy minimally processed plant-based dietary pattern includes various types of fibers which change the composition, diversity and activity of our gut microbiome. The microbiome in our colon feeds on plant fibers, which promote the rise of our friendly gut bacteria and lead to an increased production of their metabolites, such as short-chain fatty acids (SCFAs). SCFAs are the fuel for the cells in the colon and are crucial to gastrointestinal health.


Food sources to enhance your microbiome
As vegetables and fruits are high in fiber and polyphenols, they are one the best sources of nutrients for a healthy microbiome. Additionally, legumes and whole grains are also packed with various dietary fibers, which boost the growth of beneficial gut bacteria. Fermented foods, such as sauerkraut, kefir, coconut kefir, kimchi, yogurt, kombucha, apple cider vinegar, miso, and tempeh are known to also enhance the composition of the microbiome. Other foods that can be highlighted as fuel for our good gut bacteria, known as prebiotics, include leeks, onions, garlic, Jerusalem artichokes, chicory root, dandelion greens, konjac root, burdock root, yacon, and jicama.

Microbiome and health
Certain species and strains of the gut microbiome, such as Faecalibacterium prausnitzii, have been specifically tied to plant-based diets and identified as being protective against an array of diseases. They can displace harmful bacteria, strengthen the intestinal barrier, enhance the absorption of nutrients, and much more. The abundance of these friendly bacteria and their SCFAs can promote weight loss, improve glucose and lipid metabolism, insulin sensitivity and LDL-cholesterol, hence decreasing the risk of developing type 2 diabetes and cardiovascular disease. They may also play an important anti-inflammatory role as they interact closely with the immune system, ultimately decreasing overall inflammatory markers and enhancing metabolism.

Plant-based diet and cancer
Could a balanced microbiome have an influence on cancer risk? Yes! Several recent studies have reported that plant-based diets could stimulate anti-tumor agents and prevent the proliferation of cancer cells. In addition, a fiber-rich plant-based diet was associated with a greater production of a microbial protein, called flagellin, which can increase enzymatic activity to suppress tumors in the colon. Lastly, such dietary pattern has been linked to favorably modulating inflammation and enhancing cancer treatment response, specifically cancer immunotherapy against solid tumors.

How long does it take to improve your gut microbiome?
Your microbiome can change rapidly with a proper diet. A recent research study demonstrated that just a 2-week plant-based diet, naturally rich in fiber and low in saturated fats, sugar and processed foods, can enrich the composition of the microbiome and produce a greater abundance of health-promoting SCFAs.

Bottom Line:
A healthy plant-based diet, rich in various types of fibers, could have a profound health effect, notably in reducing inflammation and dampening the immune system response. This means that adopting such a diet could allow greater beneficial shifts in the protective gut microbiome, which could result in enhanced immunity and prevention of various metabolic and chronic diseases.

Hope you all had a Happy 4th!

Warmly,
Natalie & Stephanie