Your gut microbiome doesn’t just support digestion—it’s linked to your immunity, brain function, and even your hormones. And the good news? You don’t have to adopt a fully vegan lifestyle to reap the benefits of a healthier gut. By increasing the variety of plant-based foods in your diet, you can foster a thriving microbiome and support long-term health.
Your gut microbiome is a diverse ecosystem of bacteria that begins forming the moment you’re born. These tiny microbes play an essential role in breaking down complex carbohydrates, producing vitamins, regulating your immune system, and even influencing your mood through the gut-brain axis. Research continues to highlight the profound impact of diet on this ecosystem.
A recent study in *Nature Microbiology* examined over 21,000 individuals and found that vegans had microbiomes linked to better cardiovascular health. But here’s the key takeaway for omnivores: those who incorporated a variety of plant-based foods saw similar benefits, proving that small changes can yield big results.
Your microbiome is integral to four major systems in your body, each with far-reaching effects on your overall health:
1. Digestive System
Gut bacteria help break down complex carbohydrates and dietary fiber into short-chain fatty acids (SCFAs), which reduce inflammation and support gut lining integrity. They also produce essential vitamins like B12, K, and folate (B9), which are critical for energy, cell repair, and blood clotting.
2. Immune System
The gut microbiome plays a vital role in training your immune system, helping it differentiate between harmful invaders and harmless substances. This training reduces the likelihood of autoimmune reactions and supports your body’s natural defenses.
3. Nervous System
The gut-brain axis connects your gut microbiome to your brain. Certain bacteria influence the production of neurotransmitters like serotonin, which can affect mood, stress levels, and even sleep. This relationship is why the microbiome is often referred to as your “second brain.”
4. Endocrine System
Gut microbes regulate hormones that impact blood sugar levels, hunger, and feelings of fullness. They also interact with the intestinal lining, which serves as the body’s largest endocrine organ, influencing metabolism and energy balance.
Studies like the one published in Nature Microbiology shed light on how dietary patterns shape the microbiome—and, by extension, health outcomes:
The study found that individuals following vegan diets had gut microbiomes rich in bacteria associated with better cardiovascular health. These microbes are adept at breaking down plant-based fibers, producing SCFAs that reduce systemic inflammation and improve heart health.
Interestingly, a subset of omnivores in the study displayed microbiome profiles similar to those of vegans. What set them apart? A higher intake and diversity of plant-based foods. This reinforces the idea that it’s not about eliminating animal products entirely but about adding more plant-based diversity to your diet.
By increasing your intake of fruits, vegetables, legumes, and whole grains, you can cultivate a microbiome that supports better digestion, lower inflammation, and enhanced metabolic health—all without needing to adopt a fully vegan lifestyle.
By increasing your intake of fruits, vegetables, legumes, and whole grains, you can cultivate a microbiome that supports better digestion, lower inflammation, and enhanced metabolic health—all without needing to adopt a fully vegan lifestyle.
While going vegan may not be feasible or desirable for everyone, omnivores can take actionable steps to improve gut health:
It's maybe a little overused, but the adage Eat the Rainbow is an easy way to think about fruit and vegetable diversity. Each color offers different nutrients that feed diverse bacteria in your gut, so eating all those colors builds health. For a while, burnt out by making my kids' lunches, I would occasionally challenge us to use a single color during packing ... just for something to mix it up!
Expanding your variety is not necessarily easy - at least not where I live. My chain supermarkets tend to all carry the same things, so relying on that as a way to generate ideas for new veggies isn't feasible. But there are a few things I do (sometimes more frequently than others) to try to find new foods for us to try.
Don’t stress about eating every vegetable in one week. Build diversity over time—think of it as a monthly or seasonal goal rather than a daily challenge.
The first step to eating a wider variety of foods is often to overcome the fear of tasting new foods. This can be particularly true for kids, but I know plenty of adults who still don't want to try new foods! Here are some strategies you can use to encourage your kids, your partner, even yourself to explore new foods. Trying unfamiliar items can feel daunting but is key to building a diverse diet.
Ensuring that at least one vegetable is served at every meal is a simple - yet difficult! - strategy to increase how many veggies you're eating. For me, breakfast is the most challenging meal to do this, but I've previously written about ways you can add veggies to your morning routine. You can also ensure that you pair your lunch or dinner proteins with at least two vegetable side dishes. This creates opportunities to expand your microbiome and enjoy balanced meals. Need side dish ideas? I've got 60 for you here.
Dietary restrictions and food allergies can make adding variety feel difficult. In my family, for instance, allergies to soy, legumes, lentils, eggs, and wheat mean we can’t fully embrace a vegan diet (at least not without a whole lot more time to dedicate to meal planning and prep). But that hasn’t stopped us from finding creative ways to boost our plant intake. By focusing on what works for you—like experimenting with new produce or embracing raw veggies at breakfast—you can make meaningful changes without overhauling your entire lifestyle.
Resources for You
If you’re not sure where to start, check out these resources for more inspiration:
- How to Help Kids Try New Foods
- Quick Breakfast Veggie Ideas
- A List of Common and Uncommon Vegetables to Diversify Your Diet
- Add Diversity to Your Family's Diet
- 60 Veggie-Heavy Side Dish Ideas
These tools can guide you in taking small, manageable steps toward improving your gut health.
Improving your microbiome doesn’t have to mean adopting a completely different diet. It’s about small, consistent changes that make plant-based foods a regular part of your meals. Whether it’s adding a splash of color to your plate or trying out a local farmers’ market, you’re empowering your gut to support your health in meaningful ways.