Plant-Based Diet for Gut Health
like whether we eat a plant-based diet or an animal-based diet anything about how our food choices can have a big effect on our gut health. The food you eat is one of the most important things that affects the health of your digestive system, no matter if you are a vegetarian, vegan, or general eater. We will talk more about how different foods affect the health of our guts.
Animal-based vs Plant-based Diet
Plant-Based Diet: Rich in fruits, vegetables, whole grains, legumes, nuts, and seeds,
powerhouse for gut health
- High fiber content in plant food: growth of beneficial gut bacteria and enhances gut
microbiome diversity. - Low in saturated fats and cholesterol: Favourable for Gut Health.
- Rich in antioxidants and Phytonutrients: Resulting in Digestive wellness, nourishing gut microbiota,
- Decreased risk of nutrition related diseases
Animal-Based Diet: Revolves around foods
derived from animals, including meat, poultry, fish, dairy, and eggs
- Growth of opportunistic (bad) bacteria—high in fat and low in fibre content: Increased inflammation and reduced immunity
- High in saturated fats and cholesterol: Unfavourable for gut health Causes other issues like heart diseases, obesity, and high
blood pressure, etc. - Animal agriculture : Greenhouse gas
emissions and use - Increased risk of nutrition-related diseases
Nutrition-related diseases are cardiovascular disease, diabetes, obesity, hypertension, and neurological issues.
SIGNIFICANCE OF COLORED FRUITS AND VEGETABLES
- The colours that plants have come from pigments, which are made up of many different chemicals.
- Foods that are in season have a lot more nutrients than foods that aren’t in season.
- These fruits and veggies contain a variety of soluble and insoluble fibres that are good for your gut health and the good bacteria that live there.
DID YOU KNOW?
- About 78% of adults around the world don’t eat a range of colourful foods, even though they are good for you in many ways.
- India grows a lot of fruits and veggies and eats a lot of them. But it’s interesting that the usage is still not what the WHO says it should be.
COLOURED FRUITS AND VEGETABLES
RED FOODS
- Carotenoids are responsible for the red, orange, and yellow hues found in numerous fruits and vegetables.
- These pigments are soluble in fat and come in different forms such as beta-carotene, lycopene, and lutein.
- They can be found in plants and also play a role in the coloration of certain animals.
- The human body converts beta-carotene into vitamin A, which is essential for vision, immune function, and cell growth.
- Carotenoids are potent antioxidants, protecting cells from damage caused by free radicals.
GREEN FOODS
- Plants have this green pigment called chlorophyll, which is super important for photosynthesis.
- It absorbs light most efficiently in the red and blue regions of the electromagnetic spectrum.
- Chlorophyll and haemoglobin have similar structures.
- It’s been commonly used in traditional medicine and natural health practices.
- It has the ability to detoxify and promote healing of wounds.
PURPLE, BLUE FOODS
- Water-soluble pigments known as anthocyanins provide vibrant red, purple, and blue hues to numerous fruits, vegetables, and flowers.
- Anthocyanins can change colour based on the pH level.
- Antioxidants in anthocyanins protect cells from oxidative stress and reduce inflammation.
- They are famous for their potential advantages in cardiovascular health and brain function.
- Berries like blueberries, strawberries, and blackberries contain high concentrations of anthocyanins.
ORANGE, YELLOW FOOD
- Source of Vitamin A
- Associated with Reduced Risk of Chronic Diseases.
- Present in Fruits and Vegetables
WHITE AND BROWN FOOD
- Have a good source of allicin, which helps promote the growth of good bacteria in the gut, like Bifidobacteria, which has prebiotic-like effects.
- Powerful Compound in Garlic
- Properties with antibacterial and antifungal effects.
Potential Benefits for the Cardiovascular System. - Sensitivity to Heat and Storage.
Your Checklist
- Consume a variety of colourful fruits and vegetables daily.
- Aim for at least five servings daily.
- Spread them throughout your day—for breakfast, lunch, and dinner.
- Fill at least half of your plate with colourful fruits and vegetables.
- Leverage snacks as an opportunity to nourish your body with these colourful plant-based diets as gems.
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