The Milky Way is home to 100 trillion stars. There are so many that it is difficult for the human brain to understand and visualize them. But if we talk about numbers, our own body can beat the galaxy. Our guts contain Billions of bacteria, all of which play an essential role in maintaining overall health and well-being.
Research suggests that gut health can influence everything from anxiety to bloating to serious digestive issues. This is why it is so important to take it seriously. Many factors can have an impact, such as high levels of stress and lack of sleep, but diet also plays an important role.
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Here, we’ve helped curate some of the best vegan foods and recipes for optimal gut health. But first, let’s look at what the gut actually is.
What is the intestine?
Although it is commonly referred to simply as “the gut”, this term refers to the gastrointestinal tract. It includes several organs, including the esophagus (the long tube that carries food to the stomach from the throat), the stomach itself, and the small and large intestines.
The entire system is filled with microorganisms (I don’t want to scare you, but they are tiny living creatures), and most of them, about 90%, are bacteria. These microorganisms are what experts mean by the “gut microbiome.”
Overall, the gut microbiome is larger than our brain and weighs around two kilograms, roughly the equivalent of a standard-sized brick.
Types of Gut Bacteria
There are many different forms of bacteria, but our gut has five main types: Bacteroidetes, Firmicutes, Actinobacteria, Proteobacteria and Verrucomicrobia. They have an important role to play in the daily functioning of our body. For example, they help break down food, providing us with important nutrients.
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But the role of intestinal bacteria goes far beyond simple digestion. Too much “bad” bacteria can increase the risk of painful and uncomfortable conditions. In 2020, research suggested that there may be a link between a genus of bacteria called Brachyspira and irritable bowel syndrome (IBS), For example. There is also evidence to suggest that people with Crohn’s disease have higher levels of another type of bacteria called Klebsiella pneumoniae.
On the other hand, bifidobacteria are a form of good bacteria. Some of its strains may help protect against bad bacteria and relieve painful IBS symptoms, like stomach pain and bloating. Lactobacillus acidophilus is another genus of helpful bacteria, it can help the body absorb nutrients and keep “bad” bacteria in check.
Research suggests that other types of good gut bacteria may also have a big impact on mental health. Lactic acid bacteria, for example, can produce gamma-aminobutyric acid, which can help calm us down. It regulates hyperactivity of nerve cells, associated with anxiety and stress.
What is gut health?
Gut health refers to maintaining a good balance of these bacteria in the gut. By supporting “good” bacteria in their role in controlling “bad” bacteria, we can help support many aspects of our overall well-being.
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Diet is one of the best ways to support gut health; Eating nutritious foods supports good bacteria and helps keep everything balanced and healthy. But supplementation is also becoming increasingly popular.
Probiotic Supplements for Gut Health
To add more “good” bacteria to your gut, one option is to take probiotic supplements. But scientists are still learning more about their benefits.
Some research, however, suggests that probiotic supplements can help restore the balance of bacteria in your gut. This balance can be threatened by the use of antibiotics, for example, and supplements, often suitable for vegans, can help counteract their impact.
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However, it is important to be careful when purchasing probiotics because their production is not regulated or overseen by the Food and Drug Administration (FDA).
“It is unclear whether probiotics that can be purchased at pharmacies and health food stores are high-quality products,” Harvard Health warns in a blog post. “It’s even possible that some lower quality products may not even contain the probiotic bacteria listed on the label.”
If you want to take probiotics in supplement form, the best course of action is to consult a healthcare professional first.
The Best Foods for Gut Health
You don’t have to take supplements to support your gut. You can eat foods, many of which are vegan, that contain probiotics. In fact, a diet rich in whole, plant-based foods is one of the best ways to support gut health.
According to registered dietitian Jennifer Navaroli Hunter, MPH, RD, LDN, this is partly because whole, plant-based foods are rich in fiber, which healthy gut bacteria feed on. She recommends eating a “rainbow” of plant-based foods, like berries, kale, chickpeas, oats, and brown rice, for optimal gut health. “Getting diverse color from these foods also increases our diversity of these nutrients,” Hunter told VegNews.
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Like milk yogurt, vegan yogurt is also a good source of probiotics. And fermented plant-based foods, like kombucha, miso, and sauerkraut, are also great supplements for gut health. Indeed, the fermentation process promotes the growth of good bacteria. But according to registered dietitian Jennifer Hanes, MS, RDN, LDN, you need to be careful about the type you buy.
“Look in the refrigerated section,” she advises. “Shelf-stable products will likely have been cooked, which kills the probiotics, or have been made from brine or vinegar, which may not necessarily contain probiotics in the first place. »
Hanes also says that many plant-based foods are high in resistant starch, which is also beneficial for gut health. Essentially, resistant starch helps food pass through the digestive system without being broken down, so that when it reaches the large intestine, bacteria can use it for fuel.
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“It is found in large quantities in oats, beans and green bananas,” notes Hanes. “You can also increase resistant starch levels in potatoes, whole grains and rice by chilling them in the refrigerator for four hours after cooking them.”
The Worst Foods for Gut Health
Just as we can eat foods that support gut health, we can also eat foods that don’t. “Foods such as red meat and processed foods (like bacon, processed meat, and soda) lack fiber, nutritional diversity, and may not be beneficial for long-term gut health,” notes Hunter.
Processed meats are particularly risky for the intestine. In fact, they contain nitrates and nitrites, two types of preservatives. Although they occur naturally and can also be found in fruits and vegetables, nitrates and nitrites pose a risk in processed meat. This is because they can become carcinogenic when they come into contact with proteins (inherent in meat) and heat (through cooking).
When they reach the intestine, a nitroso compound can be formed, which can cause cancer. For this reason, the World Health Organization classifies processed meat as a Group 1 carcinogen.
Not all plant-based foods are good for the gut either. Refined carbohydrates, such as white pasta, fries and white bread, for example, are vegan, but they do not contain dietary fiber. It’s okay to eat it in moderation, but too much can have a negative impact on gut health. (Alternatives like whole-wheat pasta and whole-wheat bread, however, contain good amounts of fiber.)
Gut-Healthy Vegan Recipes
If you’re keen to take control of your gut health, we’ve rounded up some recipes to help you get there. And all are 100% vegan with whole food, plant-based ingredients.
Wallflower cuisine
1Vegan broth that heals the intestines
Forget bone broth, this vegan alternative is flavorful, nutritious, and requires only gut-healthy plant ingredients like garlic, ginger, and red cabbage (no bones, marrow, or connective tissue). here). You’ll need to allow a little over an hour to get there, but your body will thank you. It’s also a great comforting recipe to make when the weather turns cold, so add it to your list of warm and cozy winter dishes.
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The Gut Health Doctor
2 Strawberry Prebiotic Mousse
This fruity recipe is ideal for those days when you’re craving something sweet and indulgent. The main ingredients are a pot of prebiotic yogurt (prebiotics help promote healthy bacteria growth), chickpea aquafaba, and frozen strawberries. Garnish with pistachios for a little extra crunch.
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Crowded kitchen
3 Vegan miso soup
As a fermented food, research suggests that miso is beneficial for gut health. This recipe combines miso paste with Kombu (edible kelp), mushrooms, tofu, bok choy leaves and more, to make a delicious and nutritious soup. Enjoy on its own at lunchtime, or if you’re planning a dinner, it’s a great starter choice.
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Vegan Holy Cow
4 Vegan Sauerkraut and Potato Pancakes
Again, because it is fermented, sauerkraut is considered a gut-friendly ingredient. You can just enjoy it on its own, straight from the pot, but if you prefer something with a little more substance, add it to this crunchy and creative potato dish.
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Jessica in the kitchen
5 Coconut Chickpea Curry
Chickpeas are a great plant-based ingredient for gut health because they are high in fiber. They’re a little bland on their own, but they’re incredibly versatile and can form the basis of many tasty recipes, like this creamy vegan coconut chickpea curry, for example.
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Charlotte is a writer and editor based in sunny Southsea on the south coast of England.
