Plant based vs Western style diet

A plant-based diet is centred around whole plant foods, such as fruits, vegetables, legumes, whole grains, nuts, and seeds, and excludes or minimises animal products such as meat, dairy, and eggs. On the other hand, the western-style diet is characterised by high intake of animal products, processed and refined foods, and added sugars, and low intake of plant-based foods.

Here are some key differences between the two diets and how they can affect the microbiome:

1. Fibre content: Plant-based diets are high in fibre, which serves as food for the beneficial bacteria in the gut. Fibre is also essential for maintaining a healthy gut lining and preventing inflammation. In contrast, the Western-style diet is low in fibre, which can lead to a less diverse microbiome and overgrowth of harmful bacteria.
   
   
2. Protein source: Plant-based diets rely on plant-based protein sources such as legumes, nuts, and seeds, which are generally lower in the amino acids. In contrast, the Western-style diet often includes large amounts of animal-based protein, which can promote the growth of harmful bacteria and increase inflammation in the gut.
   
   
3. Fat content: The Western-style diet is often high in saturated and trans fats, which can promote inflammation and negatively impact the gut microbiome. In contrast, plant-based diets are generally low in saturated and trans fats and high in unsaturated fats, which can promote a more diverse and healthy microbiome.
   
   
4. Nutrient density: Plant-based diets are typically rich in a wide range of vitamins, minerals, and phytonutrients, which can support a healthy microbiome. In contrast, the Western-style diet is often low in many of these important nutrients, which can negatively impact the gut microbiome.

Overall, a plant-based diet can promote a diverse and healthy microbiome, while the Western-style diet can lead to a less diverse and less healthy microbiome. However, it's important to note that individual variations in gut microbiome composition and response to diet can vary widely (Tomova et al., 2019).

Patient chat with Dr Brad Leech

I recommend to most my patients to have a diverse diet to improve the diversity in their microbiome. I would generally advise them to consume a wide variety of 30 different fruits, vegetables, nuts, seeds, and grains each week can provide the gut with essential nutrients that support the growth of beneficial bacteria. A diverse diet can help to increase the number of different types of bacteria in the gut, which is essential for maintaining good health. A diverse diet can help to maintain a healthy and balanced microbiome, which can support overall health and wellbeing. Overall, consuming a diverse diet can have a positive impact on the microbiome, supporting the growth of beneficial bacteria and promoting optimal health.

10 ways to change your diet for the health of your microbiome

1. Swap sugary soft drinks for kombucha or kefir
2. Swap refined grains for whole grains 
3. Swap processed snacks for raw nuts and seeds
4. Swap artificial sweeteners for natural sweeteners like honey or maple syrup
5. Swap red meat for plant-based proteins like beans or lentils
6. Swap vegetable oil for olive oil or avocado oil
7. Swap antibiotic-treated meat for grass-fed or organic meat
8. Swap bottled salad dressings for homemade dressings using olive oil and apple cider vinegar
9. Swap conventional fruits and vegetables for organic varieties
10. Swap sugary snacks for fresh fruits

Now let's look at prebiotics.

Lesson Summary

A plant-based diet focuses on whole plant foods like fruits, vegetables, legumes, whole grains, nuts, and seeds while minimizing animal products. In contrast, the Western-style diet involves high intake of animal products, processed foods, and sugars while being low in plant-based foods. Here's a comparison of both diets and their effects on the microbiome:

• Fibre Content: Plant-based diets are rich in fibre, promoting a diverse microbiome and preventing inflammation by feeding beneficial gut bacteria. Western-style diets, on the other hand, are low in fibre, leading to less microbial diversity and potential harmful bacterial overgrowth.
• Protein Source: Plant-based diets use plant protein sources like legumes and nuts, while Western-style diets rely heavily on animal-based proteins, which can promote inflammation in the gut.
• Fat Content: Western-style diets are high in saturated and trans fats, negatively impacting the microbiome, whereas plant-based diets contain healthier unsaturated fats supporting a diverse and healthy microbiome.
• Nutrient Density: Plant-based diets are packed with essential nutrients supporting a healthy microbiome, unlike the Western-style diet, which often lacks these nutrients, affecting gut health.

A diverse diet is recommended for improving microbiome diversity and health. Dr. Brad Leech advocates consuming 30 different fruits, vegetables, nuts, seeds, and grains weekly to provide essential nutrients for beneficial bacteria growth. Here are ten diet changes to benefit your microbiome:

1. Swap sugary soft drinks for kombucha or kefir
2. Swap refined grains for whole grains
3. Swap processed snacks for raw nuts and seeds
4. Swap artificial sweeteners for natural options like honey or maple syrup
5. Swap red meat for plant-based proteins like beans or lentils
6. Swap vegetable oil for healthier choices like olive or avocado oil
7. Swap antibiotic-treated meat for grass-fed or organic varieties
8. Swap bottled salad dressings for homemade versions with olive oil and apple cider vinegar
9. Swap conventional produce for organic options
10. Swap sugary snacks for fresh fruits