{"id":845629,"date":"2025-05-03T21:11:56","date_gmt":"2025-05-04T02:11:56","guid":{"rendered":"https:\/\/newsycanuse.com\/index.php\/2025\/05\/03\/the-secret-to-a-healthy-gut-is-simpler-than-you-think\/"},"modified":"2025-05-03T21:11:56","modified_gmt":"2025-05-04T02:11:56","slug":"the-secret-to-a-healthy-gut-is-simpler-than-you-think","status":"publish","type":"post","link":"https:\/\/newsycanuse.com\/index.php\/2025\/05\/03\/the-secret-to-a-healthy-gut-is-simpler-than-you-think\/","title":{"rendered":"The secret to a healthy gut is simpler than you think"},"content":{"rendered":"
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One of the secrets to better gut health is simpler than you might think: Eating a wide variety of plants helps a wide variety of beneficial bacteria flourish in your gut microbiome, according to a large study<\/a> published in the journal Nature Microbiology<\/i>. And it\u2019s still good for you even if you occasionally enjoy meat, which is otherwise\u00a0linked to more \u201cbad\u201d bacteria.<\/p>\n

For the study, more than 21,000 people in the United States, United Kingdom, and Italy used an app to answer detailed questionnaires about what they ate on a regular basis. Their diets were grouped into three buckets: omnivore (including meat, dairy, and plants), vegetarian (no meat), or vegan (no animal products).<\/p>\n

The researchers used DNA technology to analyze participants\u2019 stool samples, which allowed them to identify the different types of bacteria proliferating in their microbiomes, says study author Nicola Segata<\/a>, a professor and principal investigator at the CIBIO Department of the University of Trento in Italy.\u00a0<\/p>\n

(Your gut health can affect the rest of your body. Here\u2019s why<\/i><\/a>.)<\/p>\n

The study found that when people ate more whole plant foods\u2014fruits, vegetables, and whole grains\u2014their guts harbored more \u201cgood\u201d bacteria, including microbes associated with healthy blood pressure and cholesterol, and less inflammation. Vegans in particular had gut microbiomes teeming with these beneficial bugs.\u00a0<\/p>\n<\/div>\n

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Meanwhile, omnivores\u2014particularly those who ate red meat\u2014had more \u201cbad\u201d bacteria hanging out in their gut microbiomes, including those linked to a higher risk of developing inflammatory bowel disease and colorectal cancer<\/a>.<\/p>\n<\/div>\n

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\"The<\/picture><\/div>
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An illustrated view of the\u00a0community of organisms\u2014including bacteria, viruses, fungi, and parasites\u2014that live inside our intestinal tracts. Known as the gut microbiome or gut flora, these microbiota can impact your digestion, immune system, and even your mood.<\/span><\/span><\/span><\/p>\n

Illustration by Nobeastsofierce, Science Photo Library<\/span><\/p>\n<\/div>\n<\/figcaption><\/figure>\n<\/div>\n

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\"A<\/picture><\/div>
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A scanning electron micrograph of various bacteria attached to undigested plant material found in a human stool sample. A new study examined the stool of 21,000 people and found that those who ate more plants harbored more “good” bacteria.<\/span><\/span><\/span><\/p>\n

Micrograph by Steve Gschmeissner, Science Photo Library<\/span><\/p>\n<\/div>\n<\/figcaption><\/figure>\n<\/div>\n<\/div>\n<\/figure>\n<\/div>\n

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The upside: Folks who ate lots of different plants and<\/i> meat had plenty of good microbes in their guts, similar to vegans and vegetarians.<\/p>\n

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Unlock science-backed answers to your health questions<\/h2>\n<\/p>\n<\/div>\n
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Only in May, subscribers get 3 months free to Calm Premium<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n

That means the healthy bacteria associated with eating more plants appear to balance out, potentially even restrain, some of the not-so-healthy bacteria linked with eating red or highly processed meats, says Ravinder Nagpal<\/a>, assistant professor in the department of health, nutrition, and food sciences and director of The Gut Biome Lab<\/a> at Florida State University, who was not involved in the study.<\/p>\n

It\u2019s too soon to say how big of a role this might play in preventing disease. While the existing research<\/a> is promising<\/a>, experts agree we need a stronger breadth of data to say that helpful bacteria stemming from plants simply offsets problematic bacteria linked to red meat. Plus, your unique microbiome is just one aspect of your wellbeing, so\u00a0we also need more studies to better understand how this distribution of microscopic critters\u00a0influences your health in general. \u00a0\u00a0\u00a0\u00a0\u00a0<\/p>\n

One thing is clear, however: \u201cHaving a gut microbiome that\u2019s in good shape is important,\u201d Segata says\u2014and loading up on plants is one of the most natural ways to transform it for the better.<\/p>\n<\/div>\n

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How eating a variety of plants supports a healthy gut<\/h2>\n

Imagine your gut microbiome as a garden: It\u2019s full of trillions<\/i> of different microbes (flowers) that like different types of food (fertilizer). What you eat directly affects which microbes take hold in your body, just like certain fertilizers encourage certain flowers to bloom in abundance, Nagpal explains.<\/p>\n

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Plant foods are full of fibers, some of which our bodies can\u2019t digest well, explains Sean Spencer<\/a>, a gastroenterologist and physician scientist at Stanford Medicine.<\/p>\n

That\u2019s where bacteria come in: They set up shop in your colon and feed on these undigested fibers, degrading and fermenting them. The chemical byproducts of this process, most notably short-chain fatty acids, can boost your health in distinctive ways, from supporting your immune system<\/a> to regulating your mood<\/a>.<\/p>\n

(How much fiber do you really need to stay healthy?<\/i><\/a>)<\/p>\n

That\u2019s why diversity is key: If you only use kale as a base for your daily lunch salad, you\u2019re primarily feeding the bacteria that love kale, versus also feeding bacteria that prefer cabbage, brussels sprouts, or quinoa. Nourishing all these different microbes produces various short-chain fatty acids that can have different positive effects on your body. Plus, colorful plants are packed with phytonutrients, including a range of antioxidants that help protect your body against chronic diseases, in part by promoting bacteria that thwart inflammation.\u00a0<\/p>\n<\/div>\n

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However, even plant-forward eaters can miss out on certain nutritional perks, Segata notes. For example, your microbiome won\u2019t reap the same benefits if you\u2019re mainly eating highly processed vegan foods (think: packaged items high in salt, sugar, and saturated fats) compared to whole fruits, vegetables, legumes, grains, nuts, and seeds. Plus, the study authors noted that vegans\u2019 guts lacked the unique, health-promoting probiotics<\/a> found in fermented dairy products like cheese and yogurt, so excluding healthy food groups can \u201cleave its mark\u201d on your microbiome too.<\/p>\n

How to mix up your diet for better gut health<\/h2>\n

If you want to eat meat, Nagpal says being choosy with your animal proteins, as well as how often you eat them, is key.<\/p>\n

He points to the widely studied Mediterranean-style diet<\/a>. People who generally fall into this eating pattern may eat red meat, but not regularly. Seafood and lean poultry are more common protein sources (about two to three servings per week), and meals are centered around healthy fats like nuts and olive oil, low-fat dairy, whole grains, and fruits and vegetables.<\/p>\n

Fiber should be on your radar (remember, this is the stuff your gut microbes feed on). Adults ideally need about 22 to 34 grams each day, and there are limitless ways to hit this mark. Consider the USDA\u2019s recommendation<\/a> for a balanced meal: Half your plate should be filled with fruits and vegetables, while the other half should be equal parts whole grains and protein.<\/p>\n

(Want a better high-protein diet? You don’t have to eat more meat<\/i><\/a>.)<\/p>\n<\/div>\n

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Then do your best to switch it up daily\u2014if oatmeal is your go-to breakfast, top it with strawberries on Monday and then sliced bananas on Tuesday, for example. If you always roast sweet potatoes, red onions, and broccoli for your weekly meal prep, swapping just one of those for a new veggie, like butternut squash or cauliflower, will introduce different fibers and nutrients to the mix. Or throw an apple or carrots into your work bag to snack on with your usual cheese and seedy crackers.<\/p>\n

The most practical takeaway? Eating more plants is good for your gut, and you have a lot of wiggle room to experiment. So if you hate celery, no need to force it down. \u201cThere are so many plants out there, so many fiber-containing foods,\u201d Spencer says. \u201cYou just need to find the ones you like.\u201d<\/p>\n<\/div>\n<\/div>\n

Alisa Hrustic
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One of the secrets to better gut health is simpler than you might think: Eating a wide variety of plants helps a wide variety of beneficial bacteria flourish in your gut microbiome, according to a large study published in the journal Nature Microbiology. And it\u2019s still good for you even if you occasionally enjoy meat<\/p>\n","protected":false},"author":1,"featured_media":845630,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[22531,233],"tags":[14545,6417],"class_list":{"0":"post-845629","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-healthy","8":"category-secret","9":"tag-healthy","10":"tag-secret"},"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/newsycanuse.com\/index.php\/wp-json\/wp\/v2\/posts\/845629","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/newsycanuse.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/newsycanuse.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/newsycanuse.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/newsycanuse.com\/index.php\/wp-json\/wp\/v2\/comments?post=845629"}],"version-history":[{"count":0,"href":"https:\/\/newsycanuse.com\/index.php\/wp-json\/wp\/v2\/posts\/845629\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/newsycanuse.com\/index.php\/wp-json\/wp\/v2\/media\/845630"}],"wp:attachment":[{"href":"https:\/\/newsycanuse.com\/index.php\/wp-json\/wp\/v2\/media?parent=845629"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/newsycanuse.com\/index.php\/wp-json\/wp\/v2\/categories?post=845629"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/newsycanuse.com\/index.php\/wp-json\/wp\/v2\/tags?post=845629"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}