Benefits of a plant-based diet: Here's why switching your diet plan will help your intestinal health

Bloating, gas, constipation, diarrhoea, and abdominal pain are indicators of unhealthy intestines. Fatigue can result from poor nutrient absorption, while nausea after eating may signal food intolerances. Additionally, skin issues like eczema and persistent bad breath can reflect gut health problems, emphasising the importance of maintaining a healthy intestine for your well-being. A plant-based diet, abundant in fibre, vitamins, and minerals, offers significant advantages for maintaining intestinal health.

Plant-based diet for beginners

Consuming more plant foods can lead to numerous health benefits, particularly for your digestive system, says Dr Shubham Vatsya, Director of Gastroenterology and Hepatobiliary Sciences at Fortis Hospital Vasant Kunj, Delhi. “A shift towards plant-based eating can transform gut health and overall well-being,” he adds.

Also read | Is eating a plant-based diet better for you? Try these 7 vegan alternatives full of protein, iron, calcium and vitamins

Healthy plant-based meal ideas: Dr Vatsya suggests the following 7 health benefits of a plant-based diet for intestinal health:

• Enhanced gut motility: The high fibre content in plant foods, especially insoluble fibre from whole grains, vegetables, and fruits, promotes healthy digestion by adding bulk to the stool. This prevents constipation, ensuring smooth intestinal movement and reducing the risk of digestive disorders like diverticulosis.

• Nourishes gut microbiota: Plants are rich in prebiotic fibers, such as inulin and resistant starches, which nourish beneficial gut bacteria. A healthy microbiome strengthens intestinal integrity, supports nutrient absorption, and protects against harmful pathogens.

• Reduces inflammation: Rich in antioxidants and anti-inflammatory compounds like polyphenols, plant-based diets help reduce inflammation in the gut, which is linked to conditions like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).

• Lower risk of colon cancer: Diets high in fiber, particularly from fruits, vegetables, and legumes, can significantly lower the risk of colorectal cancer. Fibre binds to harmful toxins and facilitates their excretion, preventing damage to the colon lining.

• Improves bowel regularity: Soluble fibre, found in foods like oats, legumes, and seeds, absorbs water to form a gel-like substance in the intestines. This helps regulate bowel movements, preventing both diarrhea and constipation and maintaining optimal stool consistency.

• Supports immune function: With over 70 percent of the body’s immune cells located in the gut, a plant-based diet rich in vitamins (like C and E) and minerals (such as zinc and selenium) strengthens the gut-associated immune system, enhancing the body’s ability to fight infections.

• Prevents leaky gut: Focusing on plant-based foods reduces the intake of processed foods and harmful additives that can damage the gut lining. A healthy gut barrier prevents unwanted toxins and bacteria from entering the bloodstream, reducing the risk of systemic inflammation and chronic diseases.