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A vegan diet promotes a healthy gut microbiome
A recent study investigated the effects of a vegan diet on gut microbiome composition and body weight. Positive changes were already observed after just a few weeks. Learn more in our blog post.
Table of contents:
- Why is the gut microbiome so important?
- Vegan diet positively affects gut flora and body weight
- Plant-based diets improve insulin sensitivity
- Study conclusion
- Why are vegans slimmer than meat-eaters?
Why is the gut microbiome so important?
The totality of microorganisms in the gut is referred to as gut flora or the intestinal/gut microbiome. More than 1,000 different bacterial species live in our digestive tract. They not only ensure proper digestion but also influence our immune system. Additionally, they are linked to the development of various diseases, including obesity and allergies. You can learn more about the importance of gut health here.
Vegan diet positively affects gut flora and body weight
In September, the journal Diabetologia published a study showing that a vegan diet has a beneficial effect on the gut microbiome. The study included 147 overweight participants (86% women, 14% men) with an average age of 55.6 years.
Study findings
Participants who followed a vegan diet for 16 weeks experienced an increase in certain beneficial gut bacteria. For example, the relative abundance of Faecalibacterium prausnitzii (+4.8%) and Bacteroides fragilis (+19.5%) increased. These bacteria produce short-chain fatty acids (e.g., butyrate), which are associated with multiple health benefits.
Both Faecalibacterium prausnitzii and Bacteroides fragilis have been linked to reduced body weight and fat mass as well as improved insulin sensitivity. In fact, participants in the vegan group lost significantly more weight (-5.8 kg) and reduced their body fat by an average of 3.9 kg compared to the control group, which made no dietary changes.
Plant-based diets improve insulin sensitivity
In addition to weight loss, the plant-based diet also improved insulin sensitivity — a measure of how well the body responds to insulin. Higher sensitivity means the body needs less insulin to regulate blood sugar, whereas low sensitivity can lead to type 2 diabetes. A plant-based diet can therefore help prevent this condition. Studies also show that plant-based diets can be effective in managing diabetes. The research team now plans to explore how a vegan diet affects the gut microbiome in people with type 2 diabetes.
Study conclusion
According to the authors, further research is needed to determine whether the changes in the microbiome are due solely to the vegan diet or to reduced calorie intake. However, one key factor appears clear: Like Faecalibacterium prausnitzii, Bacteroides fragilis feeds on dietary fiber. The high fiber content of a plant-based diet is likely responsible for the positive changes in the gut microbiota observed in the study.
So, be sure to regularly nourish your gut with fiber-rich plant foods such as fruits, vegetables, legumes, and whole grains. And don’t forget to supplement with vitamin B12 when following a vegan diet — for example, with our vitamin B12 lozenges or our Vegan Essentials.
Why are vegans slimmer than meat-eaters?
The association between a plant-based diet and lower body weight is not new. One reason is lower overall calorie intake. However, other factors also contribute. For example, earlier studies found that people on a plant-based diet had an 11% higher resting metabolic rate.
Learn more about why plant-based eating supports weight loss here.
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