Researchers discovered that following a vegan diet for nearly four months could boost your gut microbiome, which can lead to improvements in blood sugar management and weight loss.
The Research
In the research, led by Dr. Hana Kahleova, MD, Ph.D., 147 participants were analyzed. The researchers separated the participants into two groups: one followed a low-fat vegan diet, while the other made no changes to their diet. After 16-weeks, the participants came for a check-up. Researchers reported that the vegan group lost a significant amount of body weight, fat mass, and visceral fat.
Dr. Kahleova presented the research at the annual meeting of the European Association for the Study of Diabetes in Barcelona, Spain.
Dr. Kahleova said:
We expected to see changes in the gut microbiome on a plant-based diet. However, it was surprising to see how fast the changes occurred and how profound they were.
According to Kahleova, the biggest take away of the research is to eat more plants because they contain fiber that boosts the metabolic health and the gut microbiome. You don’t have to cut out the meat and dairy entirely. However, moving toward a more plant-based diet is the healthier choice.
Gut Microbiome
The gut microbiome is the microorganisms that live in your digestive tract. When the microbiome is adequately balanced, it results in a healthy immune system, digestive tract, metabolism, bowel movements, and hormones that help with appetite regulation. However, when the microbiome is unbalanced, it can cause problems.
Sharon Zarabi, from Lenox Hill Hospital in New York, explained:
What’s happened is we’ve moved to a more Western diet that includes such highly processed foods like bread, rice, pasta, and a lot of animal meat. That has changed the harmony of the microbiome. A lot of the gut bacteria are imbalanced, and that can lead to exacerbated symptoms of irritable bowel syndrome, decreased immune system, and even proliferation of cancer cells.
Dietitians note that while a plant-based diet is the healthiest way to go, it isn’t necessary to follow a super-strict vegan diet to be healthy. “When we’re eating a more diverse plate of food that has different macronutrients, such as protein and fiber and complex carbs and healthy fat, we get to increase the diversity of the microbiome,” added Zarabi.
Zarabi points out that even though a high fiber vegan plant diet will improve the gut microbiome when we take out the animal protein, we tend to limit ourselves with where we get our protein.
Zarabi recommends:
If you’re eating from a vegan diet, it’s mostly coming from beans and some vegetables. So, it’s really important to make sure you don’t fall short on any nutrients.
What To Eat
The first important step is to know what you are eating; know your vegetables. Familiarize yourself with a variety of fruit, herbs, and vegetables that have prebiotic fibers. Probiotics feed on indigestible fibers that encourage the growth and proliferation of the probiotics.
High-prebiotic foods include:
- Asparagus
- Onions
- Jerusalem artichokes
- Cabbage
- Garlic
- Cashews
- Lentils
- Chickpeas
Sometimes, when these foods are unfamiliar in the gut, they can cause side effects such as bloating and gas. “If you have those symptoms in the beginning, don’t get turned off just yet. Give your body some time to adapt to the changes. If you’re still feeling a lot of GI distress, you may want to work with a dietitian to figure out which vegetables or prebiotics are better for you,” said Zarabi.
Zarabi explained:
You are what you eat, so what goes into your body affects your health outcomes. Eat as close to nature as possible. Think about what you’re putting in your body. Choose foods that include one ingredient. They’re the best for you.
When eating a meal, a third of the plate should be veggies, a third lean protein, and finally, a third should be complex carbs, which include quinoa, oats, bran, beets, and sweet potatoes. Some healthy fats improve heart health, such as olive or avocado oil, and are recommended if you have a heart condition.
