Plants for microbiome health

Plants for microbiome health

in a world in which the health of our intestine increases more and more into the spotlight, plants are the secret heroes that are often overlooked. But did you know that the right selection of vegetable food has enormous influence on our microbioma? Our intestinal flora, these invisible residents, play a crucial role in our well -being, from digestion to immune defense. In this article we take you on a journey of discovery through the fascinating world of vegetable nutrition and its diverse advantages for your microbiome health. You will learn how certain nutrient -rich plants not only optimize your intestinal flora, but can also increase your entire well -being. Let us find the best herbal allies together to strengthen your microbiome and to raise your health to a new level. Health can be so easy - we tackle it!

The role of plants in microbiom funding

plants play a crucial role in promoting a healthy microbiome. The variety of plant substances, especially fiber, polyphenols and other bioactive compounds, supports the development and maintenance of a balanced microbiome. The intestinal flora comprises trillions of microbes that are crucial for digestion, immune system and general well -being. Certain vegetable foods act as prebiotics that promote the growth of healthy bacteria.

important components of plants :

• fiber : indigestible plant components that stimulate the growth of good bacteria.
• polyphenole : antioxidants that have anti -inflammatory properties.
• phytochemicals : biologically active compounds that can positively influence the microbiota.

A varied plant food leads to the diversity of the microbiota. Studies show that a diet that is rich in plant food can increase the biodiversity of the intestinal microbes. This diversity is crucial because a diverse microbiota is associated with better health. Fruit and vegetables in particular are known to deliver fiber and essential nutrients that support the microbioma.

An investigation from 2020 has shown that a high intake of vegetable foods can promote the abundance of bacteria such as faecalibacterium prausnitzii and roseburia spp. . These bacteria are responsible for the production of short -chain fatty acids, which have an anti -inflammatory effect in the intestine.

In terms of microbiom funding, different plants can achieve specific effects. While some plants increase the total variety of microbes, others can support certain types of bacteria. A careful selection of food can therefore contribute to the optimization of the microbiota.

Overall, the influence of plants on the microbioma is far -reaching and proves that a plant -based diet not only contributes to health promotion, but can also have preventive effects compared to various diseases.

nutrient -rich plants and their specific effects on the intestinal flora

nutrient -rich plants play a crucial role in nutrition and have specific effects on the intestinal flora. Their fiber, vitamins, minerals and secondary plant substances content influences the composition and function of the microbiome. Different plants offer different advantages, a fact that is reflected in the variety of microbe communities.

fiber is the be -all and end -all for a healthy intestinal flora. They serve as prebiotics that promote the growth of probiotic bacteria. Are particularly high in fiber:

• legumes
• whole grain products
• vegetables like broccoli and carrots
• fruit, especially apples and berries

The fermentation of these fiber through the intestinal microbes leads to the production of short -chain fatty acids that have anti -inflammatory properties and support the health of the intestine.

These plants are not only rich in fiber, but also of vitamins and minerals that are important for microbiom function. The following table can serve for an overview of the content of certain nutrients in different plants:

In addition, many plants have secondary plant substances, such as flavonoids and phenols, which have both antioxidative and anti -inflammatory effects. These connections can promote the variety of microbes in the intestine by creating a cheap milieu for useful bacteria.

The interaction between nutrition and microbiota is a dynamic interaction. Plants that are rich in chlorophyll, such as spinach and kale, support the growth of health-promoting microbes and can contribute to digestive health thanks to their balancing effect on the pH value of the intestine. Studies have shown that a plant -based diet is associated with a lower risk of gastrointestinal diseases.

Overall, it can be said that the choice of nutrient -rich plants not only promotes your own health, but also takes a significant impact on the comprehensive composition and the functional capacity of the microbiome.

recommendations for a plant -based diet to strengthen the microbiome

A plant -based diet has the potential to significantly support the microbiome. In order to use these advantages as best as possible, certain foods and combinations should be included in the daily diet.

• variety of plants: integrate a variety of fruit, vegetables, legumes, nuts and seeds. The diversity of foods contributes to the variety of microbiota.
• fiber -rich foods: focus on fiber -rich plants such as wholemeal products, beans and green leafy vegetables. These promote the growth of probiotic bacteria.
• fermented food: add natural fermented products such as sauerkraut, kimchi, kombucha or yogurt. These contain living microbes that can support microbial health.
• vegetable fats: use healthy fats from avocados, olive oil and nuts. These are important for the inflammatory regulation and the general health of the microbiome.
• preparation types: avoid very processed food and reduce sugar consumption. Prefer fresh ingredients and gentle preparation methods such as damping or baking.

Additional attention should be paid to the regular consumption of polyphenol -rich foods. These include berries, green tea, dark chocolate and grapes. These vegetable connections contribute to improving microbial health by promoting the development of health -promoting bacteria and reactivating the inactive bacteria in the intestinal flora.

It is also advisable to use seasonal and regional products. These often contain more nutrients and are better for the environment. Side effects are improved freshness and the preservation of the nutrients by shorter transport routes.

The implementation of these recommendations can not only support the microbial health in the intestine, but also contribute to better general health. Take into account personal preferences and intolerances to create an individual health strategy.

sources and further literature

references

• Hildebrandt, M., et al. (2019). "The influence of a plant -based diet on human microbioma." nutrition & medicine , 34 (2), 85-92.
• Häberle, J., et al. (2021). "Microbioma and fiber: What role do plant foods play?" Journal of nutritional medicine , 10 (4), 200-205.

Studies

• Römer, A., et al. (2020). "Influence of plant diversity on microbial diversity in the intestine." Nature Communications , 11 (1), 4567.
• Marx, W., et al. (2021). "Plant -based diets and their impact on the microbiome: a systematic overview." Critical Reviews in Food Science and Nutrition , 61 (16), 2724-2735.

further literature

• Holl, R. S., & Becker, m. (2022). "Microbioma and nutrition - foundations, relationships and implications for health." Springer-Verlag .
• Scientific Society for Mikrobiomas (2020). "Biological diversity and health of our microbiome." Science report .