Effects of Vegetarian and Vegan Diets on Gut Microbiota

This article is very interesting as it provides a review of various studies analyzing the differences in gut microbiota composition between people following plant-based diets and those following omnivorous diets.

Gut microbiota are the microorganisms that live in the intestinal system. It has been reported that we have 100 trillion of these, especially in the large intestine (colon). A plant-based diet appears to be more beneficial for human health by promoting the development of more diverse and stable microbial systems.

The diversity of these microorganisms has been shown to be vital for building a healthy body. Additionally, individuals following a plant-based diet have significantly higher counts of certain groups of microorganisms (called Bacteroidetes) compared to omnivores. This group of Bacteroidetes is associated with anti-inflammatory actions and the production of certain metabolites called short-chain fatty acids (SCFAs), which are crucial in the development of important functions in our bodies (discussed a bit further below).

Fibers (found only in non-digestible carbohydrates from whole, unrefined plants) consistently increase lactic acid bacteria, which are associated with various health benefits. These include improved gut health, greater nutrient absorption, antioxidant activity to protect against cellular damage and chronic diseases. Polyphenols, also abundant in plant foods, increase certain microorganisms that provide anti-pathogenic, anti-inflammatory, and cardiovascular protective effects. A high fiber intake also fosters the growth of species that ferment fiber into metabolites such as short-chain fatty acids (SCFAs), including acetate, propionate, and butyrate. The positive health effects of SCFAs are numerous, including improved immunity against pathogens, intestinal barrier integrity, provision of energy to intestinal cells and mucus, and regulation of critical gut functions.

In conclusion, the available literature suggests that a high-plant, low-fat diet is effective in promoting a diverse ecosystem of beneficial bacteria to support both the human gut microbiome and overall health. This study highlights that these trillions of microorganisms feed on what we consume. When we follow a high whole-plant, low-fat diet, we develop a symbiotic relationship with these microorganisms. Symbiotic means that we have a relationship in which both parties benefit. However, when we follow a poor lifestyle, including diets that contain ultra-processed foods and animal products, we begin to develop a dysbiotic microbiota. Dysbiosis means a reduction in microbial diversity and loss of beneficial bacteria, which increases the risk of developing various chronic conditions. Interestingly, the microbiota seems to be the leader in regulating body functions. Therefore, we want a microbiota that makes decisions contributing to good health rather than generating disease. It is important to note that not only proper nutrition plays a vital role in our gut microbiota but also the practice of other health pillars: adequate rest, exercise, spiritual practice, contact with nature, sun exposure, and avoiding medications, antibiotics, and recreational drugs.

Therefore, we want a microbiota that makes decisions contributing to good health rather than generating disease.

For more information on this topic, you can review this post: https://www.facebook.com/backtothegardenpr/posts/1610000375841855

In health,Dr. Joanna Frey

Referencia:

1. Tomova A, Bukovsky I, Rembert E, et al. The effects of vegetarian and vegan diets on gut microbiota. Front Nutr. Published online April 17, 2019.

Artículo en Inglés.

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