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How Plant Based Foods Improve Digestion

The Benefits of Plant Based Food on Digestion

Digestion is an important process that our bodies use to transform the food we eat into essential nutrients (1).These nutrients are then used for growth, repair and energy. Digestion occurs along a long passageway named the gut, which starts from the mouth and goes down the oesophagus, stomach, small and large intestines and colon, and finally ends in the back passage (2). Eating a plant-based diet is incredibly useful to ensure digestion stays a smooth process. Here’s everything you need to know about it.

What are Plant Based Foods?

Plant-based foods are those which are sourced from plants and high in fibre. These range from fruits and vegetables, to pulses, legumes and nuts. Plant-based diets have become a lot more versatile especially because many foods now have a plant-based alternatives. Plant-based diets can also be interpreted differently by different individuals – some prefer a complete plant-based diet while others enjoy a partial one (3).

How Can Plant-Based Foods Help Digestion?

Eating a well-balanced plant-based diet can improve digestion. One of the main reasons for this is that plant-based foods are high in fibre which encourage the gut bacteria to work more efficiently (4).

So, how does fibre help with digestion? Let’s take a look at a few of the benefits:

Production of Short-Chain Fatty Acids

Fibre acts as a fuel for the bacteria that produces short-chain fatty acids, and these fatty acids are in charge of metabolic health, provide protection against inflammation, maintain weight and increase sensitivity to insulin (4).

Better Bowel Movements

Eating fibre makes your stool larger and softer which reduces the likelihood of suffering from constipation or diarrhoea. This way, your bowel is healthier and happier with lower risks of cancer and haemorrhoids (5).

Healthier Levels

Fibre in beans and seeds reduce levels of the bad cholesterol, maintaining a healthy level of the good cholesterol. Fibre can also control blood sugar levels, especially for people who have diabetes (5).

Weight Management

Fibrous foods tend to be more filling and packed with energy. This means eating them lets you stay you fuller for longer and keeps you away from the unhealthy snacks. At the same time, they have less calories than low-fibre foods so your weight is maintained (5).

Removing Toxins

Fibre assists with the removal of toxins in your body, promoting overall body health (6).

How Much Fibre Should I Eat Daily?

The amount of fibre you should eat depends on your age (7):

Age(Years) Recommended Fibre (g per day)

2-5 15

6-11 20

12-16 25

17 and above 30

What Are Some Good Sources of Fibre?

Now let’s go over the best plant-based foods that you can eat with lots of fibre. Thankfully there’s quite a few of them so you can make your diet varied.

1) Fruit

· Prunes– 12g of fibre in one cup

· Sweet Corn– 12g of fibre in one cup

· Pears– 6g of fibre in one pear

· Apples– 4g of fibre in one apple

· Raspberries– 8g of fibre in one cup

· Avocado14g of fibre in one avocado

· Melon– 1g of fibre in one cup

· Oranges– 4g of fibre in one cup

2) Vegetable

· Artichoke– 10g of fibre in one artichoke

· Broccoli– 2.5g of fibre in one cup

· Spinach– 4.3g of fibre in one cup

· Kale – 3g of fibre in one cup

· Celery– 2g of fibre in one cup

· Carrots– 2g of fibre in one medium carrot

3) Pulses and Beans

· Lentils– 16g of fibre in one cup

· Black Beans – 15g of fibre in one cup

· Chickpeas– 11g of fibre in one cup

4) Nuts

· Pistachios13g of fibre in one cup

· Chia Seeds – 5g of fibre in one tablespoon

5) Other Starchy Foods

· Oatmeal– 8g of fibre in one cup

· Brown Rice – 4g of fibre in one cup

· Whole wheat Pasta – 6g of fibre in one cup

· Dark Chocolate – 3g of fibre in one ounce

You can use this to make a well-balanced diet. Here’s a few meals we suggest:

Breakfast – Start off with oatmeal topped with raspberries (16g)

Lunch – One cup of brown rice with half a cup of chickpeas (9.5g)

Dinner – One cup of whole wheat pasta with half a cup of sweetcorn (12g)

Can Plant-Based Foods Prevent Gallbladder Disease?

We’ve already gone over the fact that one benefit of plant-based foods is lower cholesterol levels. This has another positive impact which is a reduced risk of gallbladder disease, particularly in females (8).