7-day Vegan Gut Healthy Meal Plan: Sample Low Caloric(1200-1500kcals) and 23OOkcals Meal Plan.

Introduction

Over the past few years, the gut microbiome has been on the trend. Words like probiotics, prebiotics, and gut microbiota have become common talk. We all expected this buzz to fade off, as is common with most trends. But fast forward years later, the gut microbiome talk is amazingly gaining even more popularity. Why? The answer is simple! The gut health is indeed the foundation of our health. Amazing, right?

So, what is Gut Health?

Gut health involves maintaining a healthy balance of bacteria in the gut. By promoting the growth of beneficial bacteria that help keep harmful bacteria in check, we can improve our overall health and well-being.

Benefits of a healthy gut

According to a 2022 review published in the European Journal of Clinical Nutrition, a healthy gut microbiome has multiple benefits. These include improved digestion, heart health, reduced risk of colon cancer, and improved mood and sleep patterns through the production of serotonin hormone.

Recent advancements in laboratory techniques have also revealed functions of the human gut microbiota related to immunity and the gastrointestinal, brain and cardiovascular systems.

A Plant-based Diet and Gut Health

The gut microbiota composition differs between people who follow vegan or vegetarian diets and those who follow omnivorous diets. According to research, plant-based diets are a great choice for human health. This is because it promotes the growth of diverse and stable microbial systems. In fact, vegans and vegetarians have higher counts of specific Bacteroidetes-related operational taxonomic units than omnivores. These good bacteria are responsible for optimal gut health.

 Fibres, the non-digestible carbs found only in plants, are consistently great for increasing lactic acid bacteria like Ruminococcus, E. rectale, and Roseburia while reducing clostridium and enterococcus species. A high fiber intake encourages the growth of species that ferment fiber into metabolites like short-chain fatty acids (SCFAs), including acetate, propionate, and butyrate. SCFAs have many positive health effects, including improving immunity against pathogens, providing energy substrates, regulating critical functions of the intestine, and maintaining blood-brain barrier integrity.

 Polyphenols, available in plenty in plant-based foods, are excellent for increasing bifidobacterium and lactobacillus, which provide anti-inflammatory, anti-pathogenic, and cardiovascular protection effects. 

Best Vegan foods for gut health.

Contrary to common belief, vegan foods contain healthy prebiotics. Rainbow-coloured fruits and vegetables and other whole foods are high in fiber, which good gut bacteria thrive on. Always eat a variety to increase nutrient diversity.

Here is a list of foods that should be included in a vegan gut healthy diet plan: Fermented foods: Fermentation helps promote the growth of good bacteria, which are good for gut health. Go for fermented plant-based foods such as kombucha, Miso, and Sauerkraut. Vegan yoghurt is also an excellent source of probiotics.

Oats, beans, and green bananas: These foods are high in resistant starch. The primary role of resistant starch is to aid in the passage of food through the digestive tract without undergoing breakdown. This unique property enables it to serve as a source of fuel for bacteria in the large intestine.

Whole grains - Including options like brown rice, millet, and oats in your diet provides a range of minerals and vitamins. When consumed with fiber, they also act as a prebiotic, supporting the survival of beneficial bacteria in our bodies. If you have autoimmune conditions, you should reduce their consumption temporarily and reintroduce them when your digestion improves.

Nuts and Seeds - Nuts and seeds are crucial in a vegetarian diet as they provide essential macronutrients, especially protein. Flax and chia seeds are high in Omega-3 fats, while others are rich in Omega-9 fats. Soaking nuts and seeds for a few hours can help reduce their phytic acid content.

Fruits - Berries and papaya are particularly beneficial for gut health. Berries such as blueberries, raspberries, and strawberries are packed with antioxidants, low on the glycemic index, and great for managing blood sugar and weight. The fiber in fruits nourishes a healthy gut microbiome.

Cruciferous Vegetables - Vegetables like Kale, cauliflower, Broccoli, and Brussels sprouts contain glucosinolates, which support the growth of beneficial bacteria in the gut, promoting gut health.

Green Leafy Vegetables - nutrient-dense and high in fibre are Spinach, amaranthus, lettuce, mustard greens, coriander, and methi leaves. These foods provide roughage and contribute to a healthy and diverse bacterial population in the gut.

Avocados: These nutrient-dense fruits are rich in healthy fats, fiber, B vitamins, potassium, vitamin E, and folate. Avocados can combat inflammation, protect arteries, balance blood sugar levels, and reduce the need for snacking.

Sweet potatoes: An excellent source of starchy carbohydrates, fiber, and essential nutrients like vitamins A, B6, K, and potassium. Sweet potatoes are also rich in antioxidants, help maintain blood sugar levels, and promote eye and gut health.

Almond butter: A healthy source of monounsaturated fats, fiber, folate, and vitamin E. Almond butter can slow down brain cell aging, improve cognitive function, lower LDL (bad) cholesterol, and raise HDL (good) cholesterol levels.

Sample Vegan Gut Health Meal Plan

To enhance your good-gut bacteria count, we have developed a 7-day meal plan highlighting foods encouraging healthy gut bacteria growth and upkeep. Our plan incorporates high-fiber fruits, vegetables, and whole grains, which serve as nourishing agents for the good-gut bacteria.

Generally, the recommended daily calorie intake for healthy living is 2,000 calories daily for women and 2,500 for men. Here's a 7-day vegan diet plan with approximately 2300 kilocalories per day, distributed evenly among three main meals and two snack times. The macronutrients are calculated based on 4 calories per gram of carbohydrates and proteins and 9 calories per gram of fats.

Sample Low calorie (1200- 1500 )Vegan Gut Health Meal Plan.

Worst foods for gut health.

After looking at the 7-day vegan diet meal plan, let's proceed to find out the worst food for gut health.

As much as we mentioned that a plant-based diet is superior for optimal gut health, not all plant-based foods are good for the gut. Refined carbohydrates like white bread, French fries, and white pasta are vegan but contain no dietary fiber, which can negatively impact gut health if consumed excessively.

Non-vegan foods like red meat and processed options such as soda, bacon, and lunch meat lack nutrient diversity, fiber, and may not benefit gut health in the long run. Processed meats can be particularly harmful to the gut due to the presence of nitrates and nitrites, preservatives that occur naturally in fruits and vegetables but can become carcinogenic when combined with protein (found in meat) and heat during cooking. When these compounds reach the gut, they can form nitroso compounds that increase cancer risk. As a result, processed meat is classified as a Group 1 carcinogen by the World Health Organization.

Conclusion.

Overall, a plant-based diet is considered superior for gut health. To get started, you may optimize the 7-day vegan gut health meal plan we provided above according to your preferences and caloric needs.

References.

Hindustan Times-Best plant-based foods for optimal health

NCBI- The effects of a vegetarian diet on gut microbiota

VegNews- The best vegan foods to eat