Vegan Diets Boost Gut Bacteria: But Can It Aid Weight Loss?

Vegan diets are a plant-based nutrition programme, which involves eating solely plant-based foods such as vegetables, fruits, nuts, seeds and whole grains. Following this kind of diet means refraining from all types of animal products like eggs, dairy, meats etc. Advocates of this diet across the world argue that a well-balanced vegan diet not only protects people from chronic diseases such as cancer and heart disease but also saves animals from the pain and terror of slaughter and factory conditions. A vegan diet also contributes to the environment by significantly decreasing the emission of greenhouse gasses.

How To Lose Weight With Vegan Diet

Adopting a vegan diet can be an effective strategy for weight loss, primarily due to its low levels of saturated fats and calories. By removing animal products, which are often high in saturated fats, individuals can create a less energy-dense diet. Moreover, vegan and vegetarian diets are rich in high-fiber foods. Increased fibre intake enhances feelings of fullness, curbing hunger and promoting gut health, all while reducing overall caloric consumption. As a result, a vegan diet can facilitate weight loss and help maintain a healthy weight. It may also play a role in preventing obesity and reducing the risk factors associated with conditions like type 2 diabetes, high blood pressure, and heart disease.

Can Vegan Diet Make You Weak?

No. Consuming only plant-based food items does not make you weak or always hungry or unable to do workouts. Vegans can achieve all their energy needs by eating a well-balanced plant-based diet that includes all the macronutrients (proteins, carbohydrates, fats) as well as micronutrients (vitamins and minerals). However, like any diet, a vegan diet can be unhealthy if you eat processed foods, added sugar, and unhealthy fats. This type of vegan diet can leave you feeling low on energy and too tired to exercise.

A 2023 study, published in the journal Nature, elucidated how different diet types influence an individual's microbiota composition. Research indicates that there is a significantly higher diversity of gut bacteria, like Bifidobacterium and Lactobacillus, capable of breaking down fibres found in vegan and vegetarian diets compared to the bacteria needed to metabolize the fats and proteins from animal-based diets. This suggests that plant-based diets promote a more varied and beneficial gut microbiome, which can enhance digestive health and nutrient absorption. The greater abundance of fiber-digesting bacteria may also contribute to improved overall health outcomes, as these microbes are linked to better metabolic functions and reduced inflammation.