![]() ![]() In the Featured Photo : Chopping cilantro.Magdalena Prochazkova 1 Eva Budinska 2 Marek Kuzma 3 Helena Pelantova 3 Jaromir Hradecky 4 Marie Heczkova 5 Nikola Daskova 5,6 Miriam Bratova 5 Istvan Modos 5 Petra Videnska 2 Petra Splichalova 2 Solomon A. A plant-based diet is the most effective of all diets to promote a healthy gut to benefit our immune system and overall healthĮditor’s Note: The opinions expressed here by columnists are their own, not those of.We need to increase our fiber intake at least to 25-30 grams a day to be able to fuel our gut bacteria to thrive.Our gut bacteria are able to turn certain compounds from animal foods into harmful molecules, which increase the risks of many chronic diseases.Beneficial gut bacteria thrive on a high-fiber diet. ![]() In order to support and improve our gut health, we need diverse bacteria in the gut.Our health and immunity is heavily dependant on our gut health.Studies have shown that in just two weeks of eating a strictly vegan diet rich in whole fruits, vegetables, legumes, whole grains, nuts, and seeds, we begin to develop a new type of healthier gut flora. Therefore, vegans simply have another set of bacteria, a plant-based gut ecosystem, which does not have the bacteria to make the harmful TMAO in the first place. On the other hand, plant-based eaters do not have TMAO in the gut, and interestingly enough, even if a vegan eats any of the foods causing TMAO once, such as meat or eggs, they will still barely produce any TMAO. According to multiple studies, only people who eat meat regularly have high amounts of TMAO in their guts and keep accumulating higher quantities of it by continuing to eat the foods mentioned above. Our gut bacteria turn certain nutrients such as carnitine and choline from these foods into TMAO in the gut. It is as damaging as high cholesterol levels. High TMAO compound in the blood makes it six times more likely that someone will suffer a heart attack or stroke, and also increases the likelihood of needing surgery, chronic kidney disease, and a higher mortality rate. Photo credit: Christopher Campbell What else is causing poor gut health?Īpart from a high-sugar, high-fat, and low-fiber Western diet, there is another, quite important aspect that causes poor gut health – a toxic molecule, Trimethylamine N-oxide (TMAO ). Americans eat only 10 to 15 grams of fiber a day, on average – significantly less. Daily recommendations on fiber from food vary from 25 to 30 grams a day. Whole grains and legumes also contain a lot of fiber, which will also keep you satiated after a meal for longer periods of time. The highest-fiber foods are fruits and vegetables. The less plant-based foods have been processed, the more fiber they contain. They live off what we feed them.” Which foods contain the highest amounts of fiber? When things are working the way they’re supposed to in our gut, we have a diverse, abundant community of microbes living in harmony in our colon. “Biodiversity makes the ecosystem strong, resilient and adaptable no matter what you throw at it. In his book Fiber Fueled, Will Bulsiewicz points out the importance of the diversity of the gut bacteria: ![]()
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