Try to incorporate more fiber into your daily diet to improve your gut health. But you should add these foods in small amounts to build up your tolerance. Eating too much fiber too quickly can lead to excess gas and bloating.

Interested in learning more about the advantages of fiber? Read our article to get answers to the most common questions regarding dietary fiber. Polyphenols are bioactive compounds found in plant foods. Like fiber, polyphenols resist digestion. They pass through the small intestine without being absorbed and are then metabolized by microorganisms in the gut.

Polyphenols increase the growth of healthy bacteria and decrease the growth of disease-causing bacteria. Remarkably, polyphenols have also been shown to prevent cancer and cardiovascular diseases, reduce inflammation, and improve blood flow.

Another way to increase good bacteria in your gut is to eat plant-based foods that contain probiotics. Probiotics are live bacteria or yeast that improve gut health. They are commonly found in fermented foods.

Limited evidence exists for the effectiveness of fermented foods on gastrointestinal disorders. To summarize, a plant-based diet offers many benefits for your gut health as well as your overall health. Consuming plant-based foods increases the growth of good bacteria in your gut and stabilizes your microbiome, keeping your body in homeostasis.

You might be surprised to find out that studies have shown eating a plant-based diet can improve gut health in as little as 5 days. In addition, a plant-based diet may also reduce uncomfortable digestive problems such as abdominal pain, diarrhea, and constipation. Healthy gut bacteria have an important role in your body and work to:.

Many of these benefits are attributed to the fact that a plant-based diet is rich in whole foods and greatly reduces problematic processed foods. Eating a plant-based diet is a natural way to improve your gut health. But gastrointestinal disorders can be caused by more than just your diet.

A plant-based diet is most beneficial for your gut health in combination with lifestyle modifications such as reducing stress and getting frequent exercise. But sometimes gastrointestinal disorders can be caused by factors outside your control. Persistent digestive problems may be a sign of an underlying medical condition, so it is important to be evaluated by a medical professional to rule out any serious health issues.

If you are experiencing digestive problems that do not resolve relatively quickly, call my office at or schedule an appointment online to learn about other ways to improve gut health. Does a Plant-Based Diet Improve Gut Health? Home » Blog » Does a Plant-Based Diet Improve Gut Health?

View Larger Image. Diet and the Microbiome Your microbiome is made up of trillions of microorganisms such as bacteria, viruses, and fungi that live in and on your body. What is a Plant-Based Diet? Staples of a plant-based diet include: Vegetables Fruit Legumes beans, peas, and lentils Nuts and seeds Whole grains oats, quinoa, and brown rice Eating a plant-based diet involves reducing your intake of processed foods and animal products such as dairy, eggs, and meat.

Gut-Healing Components of a Plant-Based Diet Plant-based foods are packed with vitamins, minerals, and nutrients that are beneficial for your health. Fiber Fiber is naturally found in plants and is made up of carbohydrates that cannot be digested or absorbed by the human body. Some foods that are high in prebiotics include: Onions Garlic Bananas Whole grains Jerusalem artichokes Studies have shown that diets low in fiber weaken your immune system and make you more susceptible to the development of chronic inflammatory diseases.

Polyphenols Polyphenols are bioactive compounds found in plant foods. Some foods that are high in polyphenols include: Tea Coffee Red wine Vegetables Strawberries Peanuts Remarkably, polyphenols have also been shown to prevent cancer and cardiovascular diseases, reduce inflammation, and improve blood flow.

They also contain less oil, salt, and acidity than roasted versions. Also, be wary of peanut butter if you have a sensitive digestive system. Peanuts can be hard for many people to digest and are often contaminated with mold that might upset a healthy gut bacteria balance.

Root veggies like sweet potato, beets, onions, winter squash, carrots, red potatoes, and even white potatoes are amazing for your digestion. I love baking them or roasting them for an incredible flavor that is also easy on the stomach. Root vegetables are high in water and soluble fiber which help improve regularity and constipation.

They also contain a large amount of potassium and magnesium, which help prevent bloating and constipation. You can eat these over a salad or with dinner, or check out some other amazing ways to use them too. Herbal teas like peppermint, chamomile, ginger, fennel, anise, and rooibos a sweet red tea all help the digestive process and are especially awesome if you have IBS symptoms.

Consider having them thirty minutes after mealtime or before bed to help relax and settle your stomach. They can also trigger diarrhea or stomach pain.

I advise eliminating oils and embracing whole foods that contain beneficial fats instead such as flax, chia, olives, coconut, and avocado. You can also cook without oil by using lemon juice, balsamic vinegar, or just plain water if you like.

Check out these 10 Ways to Make Amazing Salad Dressings. If you love grains like oatmeal and buckwheat, consider soaking them overnight before cooking them the next day.

Just place them in the fridge covered in some water and rinse the next morning before cooking them. You can also enjoy overnight oats if you like too.

Soaking the grains first releases phytic acid from them, which some people find hard to digest. Health aside, it also helps them cook quicker too. However, eating more fat than your body can digest at each meal can tax your system and slow down digestion.

Check out these Warm Foods and Drinks That Benefit Digestion , and make sure to read Improve Your Digestive Health in Just One Week With These Eating Tips! Also, Combating Constipation and Improving Your Internal Digestive Rhythm with a Plant-Based Diet.

There are helpful ways to get around digestive struggles, and it just takes some tweaking to find what works for you. Some people also find they tolerate fruit alone or on an empty stomach while others find they tolerate it fine with meals. Reducing your meat intake and eating more plant-based foods is known to help with chronic inflammation , heart health , mental wellbeing , fitness goals , nutritional needs , allergies , gut health and more!

Dairy consumption also has been linked many health problems, including acne , hormonal imbalance , cancer , prostate cancer and has many side effects. For those of you interested in eating more plant-based, we highly recommend downloading the Food Monster App — with over 15, delicious recipes it is the largest plant-based recipe resource to help reduce your environmental footprint, save animals and get healthy!

And, while you are at it, we encourage you to also learn about the environmental and health benefits of a plant-based diet. You must be Login to post a comment. This site uses Akismet to reduce spam. Learn how your comment data is processed.

Thanks for sharing natural medicine article. I have digestive difficulties. I want to use this. You can also cook without oil by using lemon juice, balsamic vinegar, or just plain water.

I think it can be help for me. Food Monster App Tiny Rescue Shop Newsletter Ad-Free Browsing Cookbooks Petitions. Get thousands of vegan, allergy-friendly recipes in the palm of your hands today!

Get your favorite articles delivered right to your inbox! How to Deal With Digestive Difficulties on a Plant-Based Diet

Choose foods that are close to nature, the ones that include one ingredient. Researchers say if everyone ate a vegetarian diet, one-third of early deaths could be prevented. For a few years, actress Anne Hathaway reportedly stayed vegan as she worked on roles like Catwoman and Fantine in "Les Miserables.

Discover which diet is best for managing your diabetes. Getting enough fiber is crucial to overall gut health. Let's look at some easy ways to get more into your diet:. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect.

Health News A Week Vegan Diet Can Do Wonders for Your Gut Microbiome. By Dan Gray on September 20, Getty Images. This way, you let your gut bacteria gradually adjust to your high er -fibre diet without any surprising changes in your bowel habits.

Grains oats, barley, rye, whole grain bread, brown rice, bran :. Cutting carbs has been shown to upset gut flora, so the paleo diet is out and grains are back in! In particular, fibre from grain foods has been shown to benefit our overall health, as they contain polysaccharides which provide bulk and absorb water to promote normal bowel movements.

Many grains are also a good source of resistant starch remember this is the food for our gut bacteria. Fruit and vegetables contain simple sugars which draw water into the gut to assist movement of fibre and prevent constipation. Rather than building your meals around protein try building them around your vegetables.

Then add your grains and or legumes, top with crunchy nuts or seeds and finally add your meat, dairy, fish or eggs. A high fibre diet should give you a score of 4 or 5 on the Bristol Stool Chart. If yours is less than 4 then you may need more fibre in your diet. We are huge advocates of plant-based eating, as it encourages you to eat loads of fruits, vegetables, whole grains, legumes, nuts and seeds — all while still allowing for meats and other animal products.

Following a plant based diet that is high in fibre is associated with improved digestive health as well as other health benefits.

For more articles on nutrition, please click here. info thebitingtruth. com Facebook Instagram. Facebook Instagram. The increase in fiber can bring a lot of health benefits. The Cleveland Clinic says that a high-fiber diet can help lower cholesterol, regulate blood sugar, and reduce the risk of intestinal cancer.

Research also shows that fiber helps create a healthier gut microbiome. Current USDA guidelines for daily fiber intake suggest about 25 grams per day for women and 34 grams for men. However, more fiber can also cause digestive issues because your body isn't used to getting so much of it.

So the sudden increase in fiber from switching to a vegan diet might take your digestive system by surprise. Your body does not actually digest fiber. Instead, it passes through your system staying relatively intact.

There are ways to enjoy all the benefits of a high-fiber vegan diet without the discomfort. Here are six steps to have your fiber and eat it too.

Fiber is fantastic, but "switching to a fully vegan diet and increasing your fiber intake too fast is not recommended," says Dr. This helps you avoid excessive gas, bloating discomfort, and other vegan digestive issues, says Dahlia Marin, RDN, LD, plant-based registered dietitian nutritionist and co-founder of Married to Health , an integrative medical nutrition therapy practice.

If you're increasing your fiber intake, it's essential to drink enough water. Fiber bulks up your stool, but water turns fiber into a gel that makes it easier to digest.

So making sure you're drinking enough is a great way to ease your stomach into a plant-based diet. Contrary to popular belief, there's no universal amount of water to drink each day, but there is guidance based on your overall diet and activity levels.