We are learning more and more about how important a healthy gut is and how much it depends on the type of food we feed it.
And since eating enough fruits and vegetables is an important part of this, it might prove useful to understand what might be happening to your gut without Try one of your five servings a day to see how important this is.
For comparison, we consulted experts who explain to us exactly what would happen to your gut if it did not have to eat fruit and vegetables, what the health consequences would be, whether the damage can be reversed and how much fruit and vegetables are needed for a “healthy” gut.
What happens to your gut without fruits and vegetables?
“It’s important to incorporate a variety of fruits and vegetables into your diet to ensure you get a broad spectrum of phytonutrients and fiber, which are critical for healthy digestion,” says Charlotte Fraser, naturopathic nutritionist at Kaylo.
“Without adequate fiber, digestive problems such as constipation and irregular bowel movements can occur.”
Technically speaking, giving up fruits and vegetables changes your gut flora (microbes or bacteria that are both helpful and potentially harmful) – and not for the better.
“Fruits and vegetables contain prebiotic fiber (e.g. apples, blueberries, asparagus, onions, chicory, cold potatoes and fennel) that nourish our beneficial gut bacteria,” Fraser emphasizes.
“Without them, harmful bacteria can proliferate, leading to an imbalance in the gut flora and causing problems such as irritable bowel syndrome, inflammation, fatigue, sluggishness, lack of energy, pH imbalance, and problems with enzyme and protein production.”
A closer look at the mental and physical effects
Alistair Richardson, nutritionist at Kaylo, explains further consequences of a lack of fruit and vegetables: “Changes in the gut microbiota can also lead to microbiome dysbiosis, which is essentially a dysregulation of the gut microbiome. This impacts hormone regulation, which in turn affects mood and often leads to mental disorders such as depression.
“An imbalance in gut flora also affects metabolism, thyroid function, adrenal function and hormone levels, meaning it becomes more difficult to regulate your energy levels and mood swings.
“About 95% – 97% of serotonin receptors are in your gut, so if your gut isn’t happy, you’re not going to feel happy.”
Fraser says that a gut that doesn’t get fruit and vegetables not only impairs digestion, but can also lead to nutrient deficiencies and an increased risk of long-term disease. “A diet lacking fruit and vegetables is poor in essential vitamins, minerals and phytonutrients, which increases the risk of chronic disease.”
It can also affect your immune function. “Fruits and vegetables rich in vitamins C and E and antioxidants support immune function by stimulating the activity of white blood cells. Without these, you are more susceptible to infections such as pneumonia and diseases such as scurvy,” the expert adds.
Can we reverse the damage to our gut caused by avoiding fruits and vegetables?
“Yes, you can, but it’s not a one-day thing,” says Aletta Sørensen, registered nutritional therapist at the Harley Row Clinic.
“If you suddenly start eating fruit and vegetables again after many years without them, you will not feel better immediately – in fact, you may feel worse at first because your body is not used to digesting fiber. Some people feel better after a few months, for others it takes longer. It depends on the individual’s situation and the state of the gut beforehand.”
She also points out: “It’s important to have variety and not eat the same thing over and over again. For example, someone who eats broccoli every day has technically eaten a lot of vegetables in their life – but they will not have a healthy gut or a healthy immune system because the gut needs a variety of plants to thrive.”
How much fruit and vegetables does a healthy gut need?
“For a varied and balanced diet, eat at least seven plants a day and 30 different types a week, including vegetables, fruits, pulses, nuts, seeds and whole grains. Opt for a variety of colors and favor seasonal, organic and local options,” says Fraser. “Frozen vegetables are also a nutritious alternative. I recommend three to four vegetables to one to two fruits in proportion/balance throughout the day to keep sugar levels low.”
Richardson adds: “I also recommend eating seasonal fruits and vegetables whenever possible. They contain more nutrients and vitamins.”
Tim Spector is known as the man behind the ’30 plants a week’ suggestion to maintain a healthy gut microbiome. Here he explains why we should eat more than just the recommended ‘5 a day’ and exactly how to achieve this.
What happens to your gut when you eat enough fruits and vegetables?
On the flip side of quitting abruptly, here’s a reminder of the positive effects of eating enough fruits and vegetables on your gut and overall health, according to Fraser.
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Improved digestion: Their fiber promotes regular bowel movements and prevents digestive problems such as irritable bowel syndrome and inflammatory bowel disease.
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Balanced gut microbiota: Prebiotic fiber feeds beneficial gut bacteria and improves gut health and immune function
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Reduced inflammation: Anti-inflammatory compounds in many fruits and vegetables can reduce the risk of chronic inflammatory diseases
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Lower risk of chronic diseases: Their nutrients protect against autoimmune diseases, heart disease, cancer and diabetes
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Make sure you drink enough water: Think about how much water is in a cucumber or zucchini, for example – dehydration is a common cause of many intestinal problems.
Before changing your diet, always consult your doctor and get advice on the best diet for you personally.
Watch: Five reasons why you should prioritize gut health
