Plant-Based Gut Health 101: Why Immunity, Metabolism, and Longevity Start in the Gut
WRITTEN BY: Dahlia Marin, RDN, LD and James Marin, RD, EN
Longevity, disease prevention, energy, immunity… Every health buzzword comes back to one thing:
Your gut.
Technically, it's the trillions of microbes processing nutrients from the foods you eat. And when it comes to gut health, the plant-based diet is a superstar promoter.
Simply by consuming various fruits, vegetables, nuts, seeds, beans, legumes, spices, and herbs daily, you’re enhancing your gut microbiome with fiber, macronutrients, and micronutrients.
But if gut health is as easy as eating plants, why is it a hot topic, even among plant-based eaters?
Because it’s not as easy as "just eat plants." As plant-based Registered Dietitian Nutritionists specializing in gut health, we find that while gut health improves with a plant-based diet, symptoms like bloating, gas, constipation, and fatigue can persist.
So what's the answer?
In this post, we’ll share insights from over 10 years of helping patients optimize their gut health and the simple steps you can take today.
If you’re already eating a plant-based diet, you’re ahead of most people. Now comes the fun part — simple habits to help your gut thrive!
Why Gut Health is so Critical (Even for Plant-Based Eaters)
70% of your immune system is in your gut. Immune cells interact with gut bacteria, and a balanced bacteria aids immune cells. Your gut also produces serotonin, expends energy through digestion, and regulates metabolism.
Improving gut health is crucial for both short- and long-term health.
1. Immune support
70% of our immune cells are in our gut. Gut bacteria help prepare the immune system against viral invaders, so maintaining gut microbiota is crucial.
2. Metabolism
Your gut microbes synthesize vitamins like B5, B12, and K, and make SCFAs from sugars, fueling your digestive tract mucosa, managing cholesterol, and more. Deficiency in B5 and B12 links to GI discomfort.
Is Your Gut Healthy? Here Are the Warning Signs
Gut bugs, or microbes, balance is vital. When out of balance, warning signs include bloating, gas, constipation, nausea, brain fog, diarrhea, acid reflux, and others.
Non-gut symptoms include low energy, trouble sleeping, skin irritations, mood changes, anxiety, and joint pain.
Such symptoms are due to dysbiosis (bacteria imbalance) or dysmotility (gut flow issues) and should be addressed.
8 Simple Ways to Improve Your Gut Health
1. Introduce more ‘good gut’ foods.
Good Gut Foods like fiber-rich vegetables, fruits, and legumes support gut health. Introduce these into your diet and reduce foods that aren't as beneficial.
2. Eat 30+ plants per week (at least!).
Eating a variety of 30+ plant foods weekly enhances gut microbiome diversity, reduces inflammation, and improves gut health.
3. Eat slowly.
Proper digestion starts in the mouth with thorough chewing, which prevents bloating and aids nutrient absorption.
4. Consciously choose your cookware and cleaning products.
Endocrine disruptors in plastics and aluminum can affect gut bacteria. Opt for safer materials like glass and stainless steel.
5. Avoid antibiotics, unless necessary.
Antibiotics can disrupt gut balance and lead to superbugs. Use them responsibly.
6. Exercise consistently.
Regular exercise supports gut motility and reduces constipation and bloating.
7. Reduce stress (as best as possible).
Addressing stress is key to maintaining a healthy gut, as stress negatively impacts gut bacteria.
8. Incorporate evidence-based nutrients.
Supplements like pre-activated B vitamins, molybdenum, ginger, and peppermint can support gut health.
Should You Take a Probiotic?
Probiotics were once thought essential after antibiotics but new research suggests prebiotic fiber-rich foods are more beneficial.
Specific strains like Lactobacillus Reuteri can help reduce methane gas and improve gut function.
Don’t Flush your Gut Health Down the Toilet
Gut health is crucial for a strong immune system, better metabolism, improved sleep, and more. Balance your gut by treating it as a delicate ecosystem.
References:
- U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025.
- Hunt, R., et al. Coping With Common Gastrointestinal Symptoms. Journal of Clinical Gastroenterology, 48(7).
- Jernberg, C., et al. Long-term ecological impacts of antibiotic administration. ISME J.
- Levy, R. L., et al. Psychosocial Aspects of Functional Gastrointestinal Disorders. Gastroenterology, 130(5).
- Miquel-Kergoat, S.; Azais-Braesco, V.; Burton-Freeman, B.; et al. Effects of chewing on appetite, food intake and gut hormones. Physiology & Behavior.
- NIH. Endocrine Disruptors. National Institute of Environmental Health Sciences.
- Peyrot Des Gachons, C.; Breslin, P. A. S. Salivary Amylase: Digestion and Metabolic Syndrome. Current Diabetes Reports.
- Wang, Y., et al. Probiotic Supplements: Hope or Hype? Frontiers in Microbiology, 11.
- Zmora, N., et al. Personalized Gut Mucosal Colonization Resistance to Empiric Probiotics. Cell, 174(6).
