The Science Behind Plant Foods and Gut Health
30 Plant Foods Per Week
When gut health declines, the immune system becomes overactive, triggering the release of inflammatory molecules that can circulate throughout the body—including the brain. This often results in a decline in both mental and physical well-being.
Research indicates that individuals who consume 30 or more plant-based foods per week—including vegetables, whole grains, fruits, nuts, seeds, legumes, herbs, and spices—tend to have the healthiest and most diverse gut microbiomes[1]. A robust gut microbiome, composed of trillions of beneficial microbes, plays a critical role in supporting gut health, strengthening immune function, and regulating inflammation. However, factors such as an unbalanced diet, certain medications, and environmental toxins can disrupt this delicate ecosystem.
One of the most effective ways to support and restore gut health is by increasing the variety of plant foods in your diet. Plant-based fibers serve as the primary food source for gut microbes, and the more diverse your intake of these fibers, the more diverse and resilient your microbiome becomes. A healthier microbiome not only improves gut function but also enhances overall well-being, including mental clarity and physical vitality.
By adopting a plant-rich, gut-healing protocol, noticeable improvements can often be experienced in a short period.
The connection between gut health and a wide range of symptoms, ailments, and diseases is well-established. Because the inflammatory response originating in the gut can affect any part of the body, poor gut health has been linked to numerous conditions, including:
- bloating
- constipation
- diarrhea
- excess gas
- IBS
- nutritional deficiencies
- numerous food sensitivities
- brain fog
- memory loss
- depression
- anxiety
- headaches
- ADD
- ADHD
- mood disorders
- allergies
- asthma
- eczema
- dermatitis
- psoriasis
- gout
- arthritis
- pre-menstrual symptoms
- PMDD
- metabolic syndrome
- weight gain/obesity
- hypertension
- high cholesterol
- non-alcoholic fatty liver disease (NAFLD)
- type 2 diabetes
- heart disease
- certain cancers
- the list goes on... poor gut health can be connected to most, if not all, health issues.
1. McDonald D, Hyde E, Debelius JW, et al. American Gut: an Open Platform for Citizen Science Microbiome Research. MSystems. 2018;3(3). doi:10.1128/mSystems.00031-18
Does this mean you need to be vegan/vegetarian?
The short answer is, no. However, the more plant foods you include in your diet, the better. That said, you can round out your remaining calorie needs with other health-supporting foods of your choice.