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Study Suggests that Vegans Possess Healthier Intestinal Bacteria
Extensive research conducted recently shows that possessing healthy intestinal bacteria are the key to perfect health. People with well-balanced microbiome have good mental health, cholesterol levels, immune function, and digestion.
It is quite evident that whatever you eat directly affects your intestinal bacteria. So, what is the right method of eating for a healthy and well-functioning gut? Recent research on this subject has come up with an answer to this question.
Result of Study Conducted with Mediterranean Diet
In a study conducted in Italy with 153 participants, the Mediterranean diet was used as a standard reference. Among the 153 participants, 51 were an omnivore, 21 were vegan and 51 vegetarians. In this study, a healthy diet was defined as a diet high in its content of legumes, whole grains, vegetables, and fruits.
By going through the records of the participants, 65% vegetarians were found adhering to healthy eating patterns. There were 30% omnivores and 88% vegans. Researchers took the samples of urine and feces for determining gut health. Further, they measured the byproducts or the metabolites of bacteria.
The ones having a complete vegan diet possesses increased levels of (SCFA) or short chain fatty acids. These are advantageous intestinal bacteria metabolites indicating that the vegans had healthier microbiome in their intestines.
On the other hand, people not adhering to plant-based consumption pattern had increased toxin levels called Trimethylamine oxide in urine samples. This indicated that bacteria present in their body might be manufacturing various harmful substances.
The Benefit of Eating Raw Foods
Fiber is the most important nutrient associated with maintaining healthy intestinal microbiome. It is excessively found in vegetables, fruits, legumes, seeds, nuts and whole grains. The best method of having high-fiber nutrition is eating raw foods.
Raw food diet is considered one of the most powerful and useful plants based diets. This is because it incorporates the basic principles of vegan eating. At the same time, it also eliminates different types of processed foods.
The main focus is on vibrant, fresh and alive natural produce. Experts advocating the intake of raw food claim that taking foods in the natural raw state is highly beneficial. It makes way for a massive amount of minerals, vitamins, antioxidants, phytochemicals and digestive enzymes in the body. This automatically ensures a healthy mind and a happy and joyful heart.
Foods for Supercharging your Intestinal Bacteria
Are you aware of the fact that we are just 10% human? Around 90% of our body cells are microbial cells and they are nonhuman. It is true because our diet has an influence in our microbes. We are always what we consume.
However, the good news is that we can always develop new microbiota, also called gut flora in not less than 24 hours. We can do this by changing what we eat. The bacteria that reside in our intestinal tract are called gut bugs and they grow from plant-based colorful foods. Recent studies conducted on microbiota constantly show how the entire procedure works.
The studies also explain why just a small mention of intestinal bacteria results in conversations in newsrooms and research labs. Healthy bacteria serve in the form of quarterbacks in the intestinal tracts. They control tempo and call shots by helping the human bodies absorb and digest nutrients.
They also help in rallying against intruders like toxic cancer forming carcinogens and influenza. They also carry out the task of synthesizing different vitamins. Apart from boosting the immune system, microbiota transfers messages to the brain and helps in regulating metabolism.
The Intestinal bacteria Diet
With time, microbiota structures colonies for combating type 2 diabetes, autoimmune disease, heart disease some cancers and obesity. Diversity in the intestinal bacteria of an individual makes him or her far better in the long run. Find the best intestinal bacteria foods that can help you in getting started below:
These are high in their content of inulin and have a very strong probiotic prospective. Inulin is an insoluble fiber that travels through the human body right from the small intestine to the large intestine. It makes its way to the colon.
In the colon, inulin transforms into the healthy microflora. The other best inulin sources include leeks, asparagus, bananas, and onions. It is always good to have artichokes but special care must be taken when choosing them. This is because they might cause distress in people with weak digestive tracts.
Polenta is a corn-based high-fiber complex carbohydrate with the fermentable element. Corn, which is the base of this carbohydrate fosters a properly functioning gut. The insoluble fiber in polenta travels to the colon. In the colon, it ferments into a number of strands of intestinal flora. Like kombucha, polenta varies in its fermentable components.
Bananas restore the health of bacterial communities. They also reduce inflammation. Very similar to a pacemaker, bananas maintain peace among microbes of the bacterial community called phyla. It is only because of this reason that bananas are standard prescriptions for an upset stomach. They might also ease inflammation because of the high levels of magnesium and potassium.
- Cruciferous Vegetables like Cauliflower, Cabbage, Kale and Broccoli
Cruciferous vegetables like cauliflower, cabbage, kale and broccoli contain glucosinolates. These are sulfur-containing metabolites which are broken down by microbes. Once they break down, they release substances to reduce the chances of breast, bladder, liver, colon, stomach and lung cancer.
The substances also reduce inflammation. The study suggests that people who consume cruciferous vegetables in large amounts reduce their chances of colorectal cancer by around 18%. This is one valid reason to increase one’s intake of leafy greens.
Beans are a legume that helps release SCFA or short chain fatty acids. This way it strengthens the intestine cells and helps with weight loss. It also improves the amalgamation of micronutrients.
Beans generally feed healthy gut bugs which automatically reverses the immune system. Beans offer great nutrition calorie by calorie. Beans are rich in their content of protein, fiber, B vitamins, and folate. These play an effective role in controlling a healthy brain and gut. Research on beans concluded that they help in improving weight loss by boosting satiety.
Blueberries can change the microbiota to boost immune function. Blueberries get their bold color from the pigment called anthocyanins. Blueberries are a superfood as they contain vitamin K compounds, fiber, and antioxidants. Studies suggest that blueberries might help improve the immune system, diversify gut bacteria and strengthen memory.
- Plant-Based Fermented Foods like Kimchi, Sauerkraut, Soy Sauce and Tempeh
Fermented foods like pickled ginger and beet radish are trending and there are good reasons behind this. They inoculate the gut directly with live and healthy micro-organisms. These micro-organisms crowd out unhealthy bacteria and improve the assimilation of minerals.
This way plant-based fermented foods improve the overall health. These foods are probiotics that improve immune function and the health of gut cells. They also reduce the chance of colon cancer and decrease allergies while treating diarrhea. One can easily make such foods at home or get them from the local food stores or groceries.
Therefore, in conclusion, vegetables, serve as great sources of healthy minerals and vitamins. This is the main reason why vegans possess healthy intestinal bacteria. Thus, for healthy gut bacteria, you must start vegetables and bulk on raw food as well.