Study of 21,561 People Finds Vegan Gut Microbes Linked to Better Heart Health

The gut microbes that flourish on a vegan diet are linked to better heart and metabolic health, according to the largest study of its kind, covering 21,561 people. Microbes driven by red meat, by contrast, were tied to worse cardiometabolic health.

Researchers led by Professor Nicola Segata at the University of Trento in Italy, with colleagues including King's College London, analyzed gut microbiomes from five cohorts in the UK, US and Italy, publishing in Nature Microbiology. Gut microbes alone told vegans, vegetarians and omnivores apart with good accuracy. Red meat was a strong driver of omnivore microbiomes, including species such as Ruminococcus torques and Bilophila wadsworthia that were negatively correlated with cardiometabolic health. Vegans had more fiber-loving microbes that make short-chain fatty acids, and omnivores who ate more plant foods had more of the vegan-linked microbes too.

Professor Segata said, as reported by GEN:

We have observed that the quantity and diversity of plant-based foods have a very positive impact on the microbiome. Avoiding meat or dairy products does not necessarily have a positive effect if it does not come with a variety of quality plant-based products.

Aim for variety: different beans, grains, nuts, seeds, fruit and veg each week.

An earlier study of 1,098 people found healthy plant foods are linked to a healthier gut microbiome, and research has linked eating more fiber to 15-30% lower risk of death and heart disease.

Feed your gut bugs plants and they'll look after you.