A healthier gut might be just one colorful plate away.
New research reveals that variety in your diet is one of the strongest factors in promoting a healthy gut microbiome.
A comprehensive study published in Nature Microbiology shows that the more plant-based foods you eat, the more beneficial bacteria thrive in your gut—regardless of whether you're vegan, vegetarian, or a meat-eater.
They Benefit Your Gut Flora
Researchers examined the diets of more than 21,000 people in the United States, the United Kingdom, and Italy.
Using DNA analysis of their stool samples, they found a clear connection:
A diet rich in fruits, vegetables, and whole grains led to a greater abundance of “good” gut bacteria, which are associated with lower blood pressure and cholesterol, and reduced inflammation.
Vegans had the highest levels of these beneficial bacteria, while individuals who regularly consumed red meat had a higher proportion of bacteria linked to intestinal inflammation and even colon cancer.
However, meat-eaters who also consumed a variety of plant-based foods still had healthy gut flora—suggesting that plant diversity can help counteract some of the negative effects of meat consumption.
Think of your gut flora as a garden—different bacteria thrive on different nutrients.
If you eat the same vegetables every day, you're only feeding a small portion of your beneficial microbes.
A varied diet with different fruits, vegetables, nuts, and whole grains gives your gut bacteria the best conditions to flourish.
How to Eat for a Healthier Gut
To strengthen your gut flora, you don’t have to give up meat—just focus on diversity:
Eat at least 30 different plant-based foods per week
Switch between various vegetables, fruits, and grains
Limit your intake of red and processed meats
Add fermented foods like yogurt and sauerkraut for extra probiotics
This article is based on information from National Geographic.
