Vegetables won’t fix your gut

PS

Paul Saladino12m · 2022-07-07

Claims Made

24

Claims Supported

12

Support Rate

50%

Support rate

12 of 24 claims supported

12 supported12 partial / not

Claims from this content

23

Well SupportedConsuming fermented foods increased gut microbiota diversity in humans living in the industrialized world.Well SupportedIncreasing dietary fiber does not consistently increase alpha diversity or improve gut health, and removing fiber does not decrease alpha diversity.Well SupportedIn a healthy gut primarily consuming carbohydrates, approximately 70% of energy for colon lining cells comes from butyrate derived from fiber fermentation.Well SupportedFermented foods, such as kefir, raw dairy, and raw cheeses, improve gut diversity, inflammatory markers, and immune markers.Not Supported

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A. Volkovreader

4h

Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.

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N. Park

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Would love a "what would change this verdict" RSS feed. Sign me up if it exists.

The notion that eating a diverse range of plant foods leads to a more diverse microbiome is not supported by interventional studies, only by epidemiology.

Well SupportedIf dairy is not tolerated, alternatives like raw dairy, goat's milk, or fermented dairy should be tried before oat or almond milk.

Well SupportedInterventions with fermented foods, but not fiber, increased alpha diversity of the gut microbiome.

Partially SupportedHoney may have beneficial properties for the gut and can be considered a fermented food.

Partially SupportedBeing in nature, including inhaling compounds from trees and being around dirt in the air, can positively affect the gut microbiome and alpha diversity.

Partially SupportedA 2014 Harvard University study in Nature found that a fully meat-based diet did not change alpha diversity in the human gut microbiome.

Not SupportedKimchi is not considered good for the gut because it contains capsicum spices, which appear to open tight junctions in cell culture.

Partially SupportedFermented animal foods are preferable to fermented plant foods in the diet.

Not SupportedMass-produced sauerkraut and pickles in grocery stores are often of poor quality.

Partially SupportedAssertions that vegetable fiber is critical for gut health are often based on observational epidemiology comparing different populations.

Not SupportedKombucha made with large amounts of unfermented sugar can be detrimental to the gut in animal models.

Not SupportedMany yogurts contain processed sugars and are pasteurized, making high-quality yogurt difficult to find.

Partially SupportedA plant-based diet did not increase alpha diversity in the gut microbiome, and a carnivore diet did not decrease it.

Partially SupportedA fermented food diet improved inflammatory and immune markers, whereas a plant-based fiber diet did not.

Partially SupportedHigh fiber consumers showed increased gut microbiota enzymes that degrade plant fiber without changes in community diversity or immunological markers.

Not SupportedReducing plant fiber intake does not significantly decrease gut microbial alpha diversity.

Partially SupportedA carnivore diet increased beta diversity.

Not SupportedMost vegetable fiber is likely to damage the gut and cause issues.

Partially SupportedFermented sauerkraut is made from Brassica plants containing defense chemicals that are only partially degraded by fermentation.