A plant-based diet is making it to the headlines for the right reasons. Loaded with vegetables, fruits, nuts and whole grains, it has a rich nutritional profile and helps maintain a balanced diet. Several studies from around the world have repeatedly demonstrated the positive effect of a plant-based diet on our kidneys, heart and more. It is also known to promote weight loss and reduce the risk of obesity and related health issues. So, over the years many people with a healthy mindset are switching to a plant-based diet for a healthy lifestyle.
Adding to its pool of benefits, a new study finds an amazing link between a plant-based diet and healthy gut bacteria. For the uninitiated, our digestive tract is a source of many types of bacteria. Also called gut microbiome (or gut microbes), most of these microorganisms affect our overall health. Healthy gut microbes help absorb nutrients from food and provide nutrition and prevent a number of diseases. The findings were published in the journal Nature Medicine.
Benefits of a plant-based diet on gut health:
This new study finds that healthy plant-based foods “promote the presence of gut microbes”, which may reduce the risk of common diseases including heart disease, diabetes and obesity. It was a large-scale international study that included researchers from King’s College London, Massachusetts General Hospital (MGH), Harvard TH Chan School of Public Health, University of Trento, Italy, and the company ZOE health startup.
The researchers also found the good and bad bacteria that have positive and negative effects on these health conditions including diabetes, heart disease and obesity. As the researchers, our gut bacteria are still more important than any other factors influencing these health issues.
After extensive testing of the participants, it was shown that a healthy diet that includes more fruits and vegetables reduced the risk of chronic illness. “The researchers also found biomarkers based on obesity microbes as well as indications for cardiovascular disease and glucose intolerance, which are key risk factors for COVID,” read a report on the official website of King’s College London.
“As a nutrition scientist, the discovery of novel microbes linked to specific foods, as well as metabolic health, is encouraging. Given the highly personal production of each person’s midges, our research suggests that that we can change our gut midge, our health by choosing the best foods for our particular biology, “explained Dr Sarah Berry, Reader in Nutritional Sciences at King ‘s College London.
Here are 4 most common plant-based diets for you:
1. Vegetable diet:
The oldest form of plant-based diet, it includes all kinds of vegetables, fruits, nuts, grains and dairy products.
2. Diet vegan:
Ask any vegan to explain the diet, the only answer you will get is, ‘it’s not just a diet, veganism is a form of life’. Veganism is a lifestyle that excludes any product of animal origin, including milk and dairy products.
3. Mediterranean Diet:
According to a recent annual U.S. News and World Report ranking, the Mediterranean diet was voted as the best type of diet for overall health. Mostly plant-based, it allows you to incorporate chicken, egg and cheese into your diet in moderation.
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4. Flexible diet:
One of the most popular diets in the world is a plant-based diet rule that allows you to include meat and animal products from time to time. A flexible diet has taken second place (in the overall healthy diet category) on the recent annual U.S. News and World Report rankings.
Note: The diet choices above are not part of the review. These are plant-based diets that you can follow after talking to your doctor.