How Your Gut Microbiome Loves Going Vegan

by Michaela Kennedy | Aug 23, 2024 | Health, Health, Lifestyle

How Your Gut Microbiome Loves Going Vegan

Switching to a vegan* diet? Sure, you may call it a lifestyle choice. But when you start to feel your energy return, excess weight drop, and even reversals for the better in blood test results, you may find yourself getting hooked on better health. The major influence that a whole foods, plant-based diet can have on your overall well-being is in the transformation of your gut microbiome, making your digestive system happier and healthier.

Let’s dive into how plant-based eating enhances your lower gastrointestinal tract, supports long-term perks of healthy digestion, and specific gut-friendly foods. I will also share with you the ill effects of indulging in meat, and the magic of probiotics to keep your gut flora balanced and robust.

* When I use the word ‘vegan’ I want to be clear that I’m referring to a whole foods, plant-based diet.

The Vegan Diet and Your Gut: A Love Story

I lived with my mother in her later years. She suffered from irritable bowel syndrome, a common disorder that affects the gastrointestinal tract. At that time, her doctors knew practically nothing about the illness, and gave her less than useful advice. The daily medications prescribed masked her symptoms but had no redeeming qualities for curing her condition. She continued to suffer from diarrhea or constipation, bloating and abdominal pain. The doctors warned her against the very foods, like nuts and seeds, that help support a healthy gut. Not once did any professional tell her to stop eating hot dogs.

I wasn’t much help either at the time, as I knew little about a plant-based diet myself. I had not learned how a vegan diet affects your gut, sensitive to the microbiome diversity that feeds our overall health and well-being. And before the advent of the Internet, it was not so easy to find relevant information, either. As I got older and began to experience similar symptoms that my mom had suffered, I fell into worry if I were doomed to repeat history.

A few years later when I went vegan for ethical reasons (usually vegan refers to a lifestyle, not necessarily healthy eating), I discovered the beneficial side effects of eating plant-based whole foods – no more digestive issues for me, except when I jumped off the plant-based wagon. And given that I was not much of one to eat hot dogs – or other meat – anyway, the transition felt easy and, well, clean..

Fiber: Your Gut’s Beneficial Bacteria Boost

Going vegan means naturally loading up on fiber, the unsung hero of gut health. Fiber acts as a prebiotic, feeding good bacteria like Bifidobacteria and Lactobacilli. These little guys keep your gut balanced and your body happy.

With a a fiber-rich , your body ramps up the production of short-chain fatty acids (SCFAs). These are gut superheroes, reducing inflammation and boosting digestion. A plant-based diet sets the stage for beneficial bacteria to flourish.

Microbial Diversity Galore

A diverse vegan diet means a diverse gut microbiome. This diversity is linked to a stronger immune system and overall better health. Fruits, veggies, grains, and legumes provide the nutrients needed for a robust microbiome. According to a systematic review, several studies have identified a link between plant-based diets and the decreased risk of developing cardiovascular diseases, obesity, and other health issues. Read more about the effect of plant-based diets on gut microbiota here at the PubMed Central Archives..

The Occasional Meat or Fish Slip

What if you sneak in some meat or fish? If your body is regularly accustomed to plant-based, whole foods, then straying from that diet, may trigger some issues. Here’s what might happen:

Digestive Discomfort. Your body might protest with bloating or an upset stomach. It’s just not used to those animal proteins and fats anymore.
Microbiome Shuffle. Your gut microbiome might do a little dance to adjust to the new arrivals, with cramps or gas. This shift is usually temporary.
Inflammation Alert. Some folks might experience inflammation. Your gut needs a moment to recalibrate and get back to its happy place.

Long-Term Benefits of Going Vegan

Gut Health: The Long Game

Stick with a vegan diet, and you’ll likely see sustained gut health improvements. Fiber-rich foods help beneficial bacteria thrive, keeping your gut in top shape. Remember, we are talking about a plant-based, whole foods plan, not switching from processed foods to other processed foods, just because they are cruelty-free. When i think cruelty-free, i also think about treating myself in a cruelty-free way – more fresh produce and healthy grains, less junk food.

Lower Risk of Chronic Diseases

A healthy gut can lower the risk of heart disease, type 2 diabetes, and even some cancers. A vegan diet helps reduce inflammation and improve metabolism. While many sources are ick to say that more studies are needed, studies so far have proven that greater adherence to a healthful plant-based diet has been associated with a lower risk of mortality, cancer, and particularly cardiovascular disease. [Source]

A diverse microbiome means a stronger immune system. Long-term veganism can help your body fend off infections and illnesses. There’s growing evidence that a healthy gut can boost your mood and cognitive function, too, potentially reducing anxiety and depression. I will report on this in a separate post – some controversy around these topics deserve a closer look.

Foods That Love Your Gut

Leafy Greens. Spinach, kale, and Swiss chard are packed with fiber and nutrients, promoting healthy gut bacteria and reducing inflammation.
Legumes. Beans, lentils, and chickpeas are fiber and protein powerhouses, supporting digestion and feeding good bacteria.
Fermented Foods. Sauerkraut, kimchi, and tempeh are loaded with probiotics, introducing beneficial bacteria to your gut.
Whole Grains. Oats, quinoa, and brown rice offer soluble fiber, maintaining a healthy gut lining and encouraging good bacteria growth.
Fruits. Berries, apples, and bananas are fiber-rich and full of vitamins, creating a healthy gut environment.
Nuts and Seeds. Almonds, chia seeds, and flaxseeds provide fiber and healthy fats, supporting gut health and reducing inflammation.

Probiotics: The Gut’s Secret Weapon

Probiotics are live microorganisms that bring health benefits. They help maintain a balanced gut, aid digestion, boost immunity, and reduce inflammation.

Getting Your Probiotics Fix

Fermented Foods/Plant-based Probiotics: Enjoy dairy-free yogurts, kombucha, sauerkraut, and vegan kimchi. Try coconut or nut milk yogurts and fermented soy products like miso.
Probiotic Supplements: These come in various forms and can help you get your daily dose of good bacteria.

Want to know how to care for your gut with a vegan diet?

Going vegan can transform your gut microbiome by boosting fiber intake, enhancing beneficial bacteria, and promoting diversity. While the occasional meat slip might cause temporary discomfort, a plant-based diet supports a healthy gut in the long run. Embrace specific foods and probiotics to further optimize gut health, leading to better digestion and overall well-being. Living a vegan lifestyle might just be the key to a healthier, more balanced life.

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Why do some thrive on a vegan diet while others fail? Find out why here.

Vegan Health and Fitness for Advanced

by Michaela Kennedy | Nov 15, 2013 | Health

There is a common assumption that people who are on a vegan diet don’t get enough nutrients to be professional athletes or have an advanced level of physical activity. This assumption is actually based on the recurrent habit of famous athletes to go on a plant-based diet but switching back to eating meat, which reinforces the message that it is not good for your health.

However, athletes like Brendan Brazier are a living example of how this switch is completely possible to have a high fitness level on a plant-based diet.

Why is it difficult to be a vegan athlete?
The difficulty of this issue lies primarily in switching to a vegan diet. It is difficult especially that most vegetables and legumes generally have higher percentages of carbs and lower percentages of protein and hence the same quantity of food gives the recipient less nutrients and energy. Furthermore, you can be getting lower levels of calcium and sodium that are crucially important for athletes. Those deficiencies are at the root of three major problems.

• Constant feeling of hunger: this is often the result of low protein and dietary fats. Our bodies need essential fats that are usually gained from dairy and other animal product but are more difficult to get from vegetables.
• Muscles cramps: this is usually the result of low calcium and sodium levels, two minerals that vegans tend to have a deficiency in.
• Low energy: this can be due to the lack of iron and other minerals. Hard physical activity depletes iron and can cause anemia.

What should an athlete do to address those problems?
While this can be a challenge, it is certainly a solvable problem despite the need for some persistence.
• Constant feeling of hunger: make sure to eat protein at every meal and for snacks. Other important ingredients include nuts and seeds oil that can help get all the essential oils and fats that the body needs.
• Muscle cramps: start adding salt to one or two meals each day to compensate for the loss of sodium and as for calcium it is important that you start eating almonds, bananas and green vegetables on almost every meal to compensate for the loss. Try supplements if you need to.
• Low energy: can be fought by eating beans, nuts and dried fruits that are high in iron. It is also a good practice to regularly your iron levels.

Vegan Health and Fitness for intermediate

by Michaela Kennedy | Nov 15, 2013 | Health

Did you change to a plant based diet a while back? Are you looking to continue or resume your active lifestyle? Are you a fairly physically active individual and not sure how veganism is going to impact your lifestyle? Rest assured that as long as you eat properly you have nothing to worry about; in fact you might be doing your body a favour in switching to a plant-based diet.

How does veganism affect your fitness levels and performance?

If you undergo a moderate level of physical activity on a regular basis and have recently switched to a plant-based diet, you might notice some changes in your body and your overall performance. Those changes are often related to the way your body processes certain foods and to the fact that you suddenly might be eating less protein or not getting the whole protein combinations.

It can also be related to a lack of minerals and vitamins such as calcium and iron and essential fatty acids that are crucially needed for your muscle and bone development
as well as blood flow. However, this problem is not directly related to the diet itself but to how your administer it.

What changes do I need to be making?

First and foremost, it is crucially important that you understand the diet and how to eat properly as a vegan in order to avoid any potential health issues. Fit and physically active people specifically need additional minerals and different types of proteins and fats than people who do not exercise or who lead a more sedentary lifestyle. For those reasons, it is your responsibility to know your nutrition needs, and find the best food combinations that would provide you with those nutrients.

Another important consideration is using protein powders and supplements. Many vegan soy-based protein mixes can be easily added to shakes to be drunk as a snack or even as a meal replacement. They usually provide you with high quantities of protein and most of the essential nutrients and minerals that your body needs.

Supplements of vitamins and essential fats are easily accessible in drug stores and are often tailored to people with various lifestyles.

It is certainly possible and even healthy to be moderately active, healthy and vegan all at the same time. What is the most important is to understand the challenges and prepare a meal plan that compensate for the lost nutrients.

Photo credit: Ariel da Silva Parreira http://www.sxc.hu/profile/arinas74

Vegan Health and Fitness for Beginners

by Michaela Kennedy | Nov 15, 2013 | Health

If you have recently turned vegan or you are still considering adopting a plant-based diet, but are concerned about your level of activity and keeping an active and athletic lifestyle, then this article is for you.

It is true that there are some concerns around changing diets and veganism specifically, but there are some successful athletes who do not eat animal products and they are thriving. The key is to know what you are getting into and do it well.

Can vegans lead an active lifestyle?

Of course, while getting proper nutrients is an essential step for developing and maintaining a healthy active lifestyle, the type of diet rarely prevents you from accomplishing that. Even people who eat meat and other animal products might run into problems if they do not eat right. Furthermore, there are many successful and well-known athletes and sports figures who adopt a plant-based diet. So, veganism does not prevent that kind of physical development in any way.

What are the health issues I should watch out for?

While our bodies are certainly capable from adapting to change in many different ways, it is only natural that you would have to make certain changes to your eating and exercising habits as you transition to the new diet. A few key things to watch out for include:

Caloric vs. protein intake: like in any other diet, you need additional calories if you are training on a regular basis. This is not to be confused with the increased protein intake, which is also essential. People with plant-based diets tend to get less whole proteins that are essential for the body especially when training, so it is important that you get more calories and a higher percentage of protein.

Minerals: many minerals that are highly important for training such as iron and calcium are found in higher quantities in animal products, which means that it is more difficult to get them through a vegan diet. Include foods that are high in minerals in your diet and resort to supplements when necessary.

Change your approach on fitness: Shorter more intense workouts are recommended for people on a vegan diet because they are far more likely to be in sync with your protein levels. This is important because with less protein you run the risk of losing muscle mass when exercising.

Photo Credit: Marcel Aniceto