Best Diet for Gut Health: Vegan, Vegetarian, or Omnivore?

Which diet—a vegan diet, a vegetarian diet, or a carnivore diet—is best for the health of your gut?

Now that January is here, a lot of people are participating in the Veganuary challenge in order to test out a plant-based diet. According to data provided by YouGov, around three percent of the population in the United Kingdom has decided to adopt a vegan diet in the year 2023.

Other people could decide to adopt a vegan diet or experiment with meat-free days, such as Vegan Monday. Well-balanced diets can be healthy, whatever you eat. The British Nutrition Foundation reports that plant-based diets are superior to meat-based diets in terms of the amount of fruit, vegetables, whole grains, and fiber consumption, while also being lower in terms of the amount of sugar and saturated fat consumed.

This new research intends to analyze the ways in which various diets influence the microbiome of the gut.

The influence of various diets on the microbiome of the gut was investigated in research that was conducted by ZOE, a firm involved in gut health and published in the journal Nature.

Given that a vegetarian cannot be coerced into eating meat, the results of such research are restricted to establishing connections between diet and gut health rather than showing a clear causal relationship between the two. It is essential to keep in mind that such studies are often observational.

For example, the British Nutrition Foundation argues that vegetarians tend to be more physically active, drink less alcohol, and are less likely to smoke. These variables may explain some of the health advantages linked with vegetarianism.

What did the research find?

The research indicated that the three diets (vegan, vegetarian, and omnivore) were connected with various kinds of gut flora.

There was a correlation between vegan diets and higher numbers of gut flora that are helpful.

People who ate red meat had greater levels of bacteria associated with inflammation, poor cardiovascular health, and an increased risk of colon cancer and inflammatory bowel disease.

Vegetarian diets (which included dairy products) were less dangerous than meat, although dairy had unique effects on the stomach.

By reviewing data from more than 21,000 individuals, it was determined that vegetarians ingested more vegetables, which increased intestinal health.

What does this signify for your health?

According to Professor Tim Spector, co-founder of ZOE:

“This study confirms the fundamental role of diet in shaping the gut microbiome and our overall health. We observed that a plant-rich diet, especially one with a diversity of fruits and vegetables, leads to a healthy microbiome, which decreases the risk of chronic illness in the long term.”

Does eating meat imply your stomach is at risk?

The answer is no. The research indicated that the influence of diet on the gut flora varied depending on the kind of food. However, the more plant-based meals you consume, the more your gut benefits.

Even if you follow a mixed diet (carnivorous), you may benefit from the microbiome features of vegetarians and vegans by increasing the number of plant-based items in your diet.

The bottom line: no matter what your diet, strive to incorporate more plants in your regular meals. Your tummy will thank you for it!