Dr. Olesya Makhova, head of the Center of Excellence for Plant-Based Product Development, points out that to maintain normal bowel function, a variety of plant-based foods should be included in the diet.
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According to her, legumes such as chickpeas, lentils, beans, and peas should form the basis of a healthy digestive diet because they contain both soluble and insoluble fiber, providing a nutrient-rich environment for beneficial bacteria. Furthermore, a range of whole grains—oats, barley, buckwheat, and quinoa—unlike refined grains, retain their bran, which is rich in beta-glucans that support the growth of microbes in the large intestine.
Makhova specifically emphasizes the need to eat fermented foods such as sauerkraut, which is considered the most beneficial, as it combines microorganisms with a high vitamin content.
She says: "We must understand that it is not about finding one type of 'superfood' for the gut, because variety is key. The more variety of plant-based foods in the diet, the richer and more stable the gut bacteria will be. The standard is simple - you should eat at least 400 grams of vegetables and fruits daily, legumes several times a week, and whole grains instead of refined grains."
The specialist points out that the stability of intestinal bacteria depends directly on the amount of different plant components in the diet, so it is important to replace refined foods with their whole-grain counterparts.
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