Let your stomach be your own health guide – by Samira Prado

Original article: Låt din mage vara din egen hälsoguide – Nerikes Allehanda

Eating less meat and more plant-based foods benefits both the climate and our health, but a vegetarian diet does not work for every digestive system. Listen to your gut to find what is right for you.

For most of us, meat is the primary source of protein. If we eat less meat and more plant-based foods, we need to ensure we can obtain enough protein from other sources.

We know what foods are healthy. The Swedish Food Agency recommends a diet rich in vegetables, fruits, legumes, root vegetables, whole grains, fish, and nuts – while limiting the intake of meat, alcohol, and processed foods high in salt, sugar, and fat. These recommendations are a good starting point for a balanced diet, but they do not work the same for everyone. Personal preferences for flavours, portion sizes, genetics, and gut microbiota (microorganisms that live in our gut) all play a role.

Part of my research focuses on health effects of proteins in food. For most of us, meat is the primary source of protein. If we eat less meat and more plant-based foods, we must be able to obtain enough protein from other sources.

Protein is often referred to as the building block of the body. It is used to build cells and produce enzymes and hormones essential for our body to function. As we age, it is especially important to increase protein intake to preserve muscle mass, which is related with overall health aspects.

Our research group has studied how different types and amounts of plant and animal proteins affect our health, especially, our gut. In our studies, we controlled the additional proteins participants consumed alongside their usual diet. We examined health markers such as cholesterol and blood sugar. We also looked at metabolites –substances produced by gut bacteria.

Our gut microbiota consist of microorganisms living in our intestines. They are shaped by factors such as how we are born (caesarean section or natural birth), the environment we grow up in, and antibiotic use.

Once established, gut microbiota tend to remain relatively stable, but can vary significantly between individuals, making each person's gut microbiota unique.

Metabolites produced when gut bacteria break down food are absorbed in the intestine and play a role in metabolism once they reach the bloodstream. Other metabolites act locally in the gut. Both affect our health in the short- and long-term.

Our studies show that it’s not just the amount of protein that matters, but also the protein’s source. The structure of the protein and the other substances we eat alongside it influence its health effects. Studies have shown that fibre consumed with protein helps maintain good gut health.

So, what conclusions can we draw from the research?

It is important to continue eating plenty of protein if you reduce your meat intake – not least to maintain muscle mass in the long-term. However, moderation is key. We typically calculate protein intake based on body weight. About 1-1.5 grams of protein per kilogram of body weight is a good amount to maintain muscle mass in a healthy adult. The protein amount should not cause digestive issues. If it does, this may indicate either excessive protein or that certain substances in the food are affecting your gut microbiota.

Even natural, healthy foods can cause discomfort. By being aware of how your body feels after eating, you can adjust your habits. What works for one person may not work for another.

For instance, my gut does not tolerate too many legumes. To support my digestion, fermented legumes like tempeh work well for me. I've even tried making tempeh from scratch, and it turned out really good! It’s a practical way to vary my plant-based diet, and it can be frozen, making meal planning easier.

Samira's Tips

• Keep track of protein intake: a general rule is about 1-1.5 grams of protein per kilogram of body weight per day, or approximately 25 grams of protein per meal (for a 70 kg adult).
• Vary your protein sources: include a range of protein sources to ensure you receive all essential amino acids. Focus on protein-rich, fibre-rich foods, and monitor the nutritional labels.
• Listen to your body: pay attention to how you feel after eating. Discomfort or digestive issues may indicate the need to adjust your food choices or portion sizes.
• Include fibre: support your gut microbiota and overall health by incorporating a variety of fibre-rich foods into your diet, ideally at every meal.

Remember, processed foods aren’t bad in themselves. Some processed foods, like pre-cooked legumes, tofu, and certain plant-based meat alternatives, can be convenient and healthy. Choose options with minimal added salt, sugar, and fat. You can also make meals healthier by using herbs and spices instead of salt.

Often, you can determine for yourself whether a food is good or bad for you. Learn to listen to your body – how full you feel, how your stomach and gut react after eating, or if you experience energy dips. Digestion begins in the mouth, so chewing carefully can help prevent discomfort.

Should we all eat the same thing?

Definitely not. By understanding how your body responds to food – both through personal experience and research – you can make better choices that benefit your well-being.

The key is to be mindful and adaptable, balancing enjoyment with healthy eating habits that work for you. Sustainable eating habits are generally not synonymous with extreme diets.

For me, a 100% plant-based diet isn’t realistic. My stomach and gut don’t function well if I have to get most of my protein from legumes. However, tempeh, tofu, and certain low-salt meat alternatives work well for me. Occasionally, I crave red meat, and even though I never buy processed meat products like sausage and ham, I still enjoy a pepperoni pizza now and then.