The bacteria in our gut play a more important role in our health and performance than we realize. Science has shown that having a healthy gut microbiome , which is made up of all the microorganisms in your gastrointestinal tract, can boost metabolism, energy availability during a workout, and recovery afterward. A healthy gut microbiome can also improve brain function and reduce the risk of heart disease.
So how can we ensure our gut microbiome is in top condition? According to new research presented at United European Gastroenterology Week 2019, consuming plant-based foods or foods that are part of the Mediterranean diet may help.
Bet on the Mediterranean diet
When researchers assessed the diets and gut bacteria of more than 1.400 people, they found that those whose diets were rich in bread, legumes, fish, and nuts had fewer potentially harmful bacteria and less intestinal inflammation in their digestive systems. Those whose diets were high in meat, fast food, and refined sugar had fewer of the good types of bacteria in their guts, as well as more intestinal inflammation.
According to the study, plant-based foods help the body produce short-chain fatty acids , which are the main source of energy for the cells lining the colon. Plant proteins, in particular, increase the amount of bifidobacteria , a type of "friendly" bacteria found in the gut.
Foods that are part of the Mediterranean diet , such as fish, legumes, nuts, and vegetables, also increase the amount of "friendly" bacteria in the gut and provide intestinal cells with the energy they need. These foods reduce the amount of bacteria associated with inflammation and obesity.
What was surprising was to see such a clear association between what we consider to be a healthy diet and healthy gut microbiota composition and, on the other hand, less healthy dietary patterns associated with organisms associated with chronic inflammatory conditions, such as inflammatory bowel.
Diet can be a good way to help prevent these chronic inflammatory symptoms, such as bloating or diarrhea. The bottom line is that not only can following a plant-based or Mediterranean diet improve heart and brain function, but it can also improve your gut health.