A new Spanish study from Vall d’Hebron Research Institute shows that our diet and lifestyle play a crucial role in the health of our gut microbiota.
Here’s an overview of the key findings and the foods that can help your gut thrive.
Eat plenty of vegetables
Vegetables are one of the main sources of a diverse and healthy microbiota.
The study found that they increase bacterial diversity in the gut and reduce the risk of inflammatory bowel disease.
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Fruit is a key player
High fruit consumption was linked to a stronger gut microbiota. Fruits provide fiber, vitamins, and natural sugars that fuel beneficial bacteria.
Nuts give a health boost
Nuts showed a particularly positive effect on microbiota diversity. They provide healthy fats and fibers that help gut bacteria flourish.
Choose whole grains over white bread
The study highlighted that whole grains are far superior to refined products like white bread.
Whole grains provide more fiber and support a healthier bacterial composition in the gut.
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Legumes are gold for your gut
Legumes such as lentils, chickpeas, and beans were especially common in Spain’s inland regions.
They are rich in fiber and strongly associated with a healthier gut microbiota.
Cut back on sugar and sweets
Participants who consumed a lot of sweets had a microbiota that resembled that of people with inflammatory bowel disease.
High sugar intake therefore weakens gut diversity.
Avoid sugary drinks
Like sweets, soft drinks and other sugary beverages had a negative impact.
They reduced bacterial diversity in the gut and made the environment less favorable for good bacteria.
Alcohol is more common among men
The study found that men generally drank more alcohol and ate more ready-made meals than women. This lifestyle was linked to a less healthy microbiota.
Women eat more vegetables and whole grains
Women had a higher intake of whole grains and vegetables, which according to researchers contributed to a healthier microbiota compared to men.
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Older adults have the healthiest diet profile
Interestingly, older participants often had the healthiest diets.
They consumed more nuts, fruit, and whole grains, which gave them a stronger and more robust microbiota.
This article is based on information from El Confidencial.
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