Gut Bacteria

Boost Healthy Gut Bacteria With Plant-Based Foods

Try these plant-based recipes

Guide to the Gut Microbiota

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Optimize Gut Health With a Plant-Based Diet

A plant-based diet can improve health and prevent disease by feeding the good bacteria in your digestive tract.

Trillions of bacteria live in your digestive tract and play an important role in health. Of the thousands of species of gut microbes that live in your gut, however, some are healthy for your body—while others are not.

A healthful plant-based diet improves the health and diversity of your gut microbes, preventing and treating conditions like obesity, diabetes, heart disease, and inflammation associated with autoimmune diseases.1

High-fiber foods feed the healthy bacteria that improve immune function, reduce inflammation and chronic disease, and even help regulate mood. It is an essential nutrient to maintain regular bowel movements and keeps the cells that line your digestive tract healthy. Since fiber is bulky and helps to keep contents moving smoothly through your system, this reduces any contact that your cells would have with potential toxins. In addition, fiber acts as fuel for our healthy gut bacteria. Having well-fed, well-balanced gut bacteria is a crucial part of being healthy.2 As a result of breaking down fiber, our gut bacteria produce short-chain fatty acids that have many benefits, including strengthening the intestinal lining, helping with mineral absorption, balancing blood sugar, increasing feelings of fullness, contributing to weight loss, reducing inflammation, and influencing gene expression.3-5

Prebiotics are non-digestible fibers found in plant foods that feed healthy bacteria in the gut. The human body can’t digest these compounds on its own, so they travel through the gut undigested until they reach the colon where they are fermented by bacteria. Prebiotics have been shown to improve mineral absorption, decrease triglycerides, improve immunity, inhibit pathogens, improve glucose levels, reduce inflammation, reduce risk of cancer, and improve body weight.6-8 Good sources of prebiotics include whole grains, legumes, fruits, and vegetables, specifically leeks, onions, garlic, asparagus, and spinach.

Probiotics are live bacteria or yeasts found in fermented foods that, when consumed, take up residence in the gut and improve health. Probiotics help to prevent constipation, improve your immune system, and even improve mental health.9-11 Healthy sources include sauerkraut, miso, tempeh, kimchi, and water kefir.

Red meat, high-fat dairy products, and fried foods all reduce the growth of healthy bacteria and enhance the growth of “bad” bacteria linked to chronic disease.12

Avoid fried foods, saute with cooking spray or broth instead of oil, and use low-fat salad dressings, especially if you have diabetes or prediabetes. Most plant foods are naturally low in fat. High fat diets are associated with increased inflammation and unfavorable gut bacteria.13

While antibiotics can be lifesaving and necessary, they can also be overprescribed. Antibiotics not only kill the bacteria causing an infection in your body, but they also kill the good bacteria in your gut. Research has found that antibiotic use can reduce the diversity and function of bacteria in your gut and also make you more susceptible to C. difficile infection which presents as watery diarrhea, stomach cramps, and a fever.14 The U.S. Food and Drug Administration estimates that 80% of antibiotics are actually used in animal agriculture, which also contributes to the rise in antibiotic resistance in humans, so avoiding animal products can further benefit your gut microbiome.15

Exercising, getting enough sleep, and managing stress can all have a positive impact on your gut microbes.16-18

Packed with glucosinolates that fight inflammation and cancer

Fight inflammation and stabilize gut bacteria

Rich in the prebiotic fiber inulin

Enhance immune system and destroy harmful bacteria

Crowds out unhealthy bacteria and boosts nutrient absorption

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“ Fiber is the most important nutrient for a healthy gut, and yet around 95% of Americans do not consume enough fiber. Getting enough fiber is easy if you focus on eating whole grains, beans, fruits, and vegetables every day.”

Roxanne Becker, MBChB, DipIBLM, Medical Editor and Educator, Physicians Committee

Do you have high cholesterol? Trouble losing weight? Indigestion? There’s a surprising link between all of these health problems—and it lives in your gut. Learn more about gut bacteria by downloading our free e-book. Fill out the form below and click on the “download” link after you click submit.

It’s not the most glamorous of subjects, and yet gut bacteria is one of the most talked about health topics online.

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