As we all grapple with the after-effects of a catastrophic pandemic, in addition to other global health concerns and the stress of daily life, the need to maintain good health becomes stronger than ever. One of the main factors that plays a vital role in managing one’s well-being is gut health. In addition to acting as the main portal for absorbing and processing nutrients, the gut also affects the nervous and immune systems and influences mental health and digestive function. Recent studies show that gut health affects literally everything within the body; Thus, it is imperative to maintain good gut health – the trillions of bacteria living within the microbiota – at all times.
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Both good and bad bacteria are present within the microbiota and have a symbiotic relationship to the healthy functioning of the body, in addition to preventing the possibility of metabolic diseases. Therefore, microbiota diversity is important, and one’s diet plays an important role in maintaining this balance.
Recent studies have shown that soy-based foods have a significant positive effect on the gut microbiota. One of the only plant foods containing all nine essential amino acids, soy-based foods are gaining popularity today—not only for their many health benefits, but also because they positively affect gut health.
It has been observed that consumption of soy foods can increase levels of bifidobacteria and lactobacilli – a group of probiotic bacteria normally found in the digestive tract, thereby altering the ratio between Firmicutes and Bacteroidetes, and maintains microbial balance. These changes in the microbiota then help reduce the population of pathogenic bacteria in the gut and help reduce the risk of diseases such as immune deficiency, allergies, obesity, diabetes, cancer and cardiovascular diseases.
One soy-based food that is said to be good for gut health is soy milk. Certain gut bacteria have the ability to utilize the nutrients in soy milk and adaptively alter the composition of the microbiota. For those suffering from high lactose intolerance or inflammatory bowel syndrome (IBS), soy milk is a great alternative to dairy products and can help reduce bloating and bowel irritation.
Tofu, another protein-rich soy by-product, is also known to provide both pre- and pro-biotics for gut bacteria. While the high protein content in soy serves as a source of energy and nitrogen for gut bacteria, the oligosaccharide and fiber content in soy are known to have prebiotic properties. In addition, many fermented soy foods, such as soy milk, tofu, soy paste and even soy sauce, are known to have health-promoting effects that are enhanced by the fermentation process. Food fermentation uses microorganisms such as bacteria, yeast or both; These not only alter the nutritional value of food, improving its digestibility, but also make them a good source of pre- and pro-biotics. This in turn adds to the anti-obesity and anti-inflammatory properties of the food, and improves the health of the gastrointestinal tract and the immune system.
In addition to its overall effect on overall gut health and high protein content, soy is an excellent source of vitamin C, folate, calcium, fiber, iron, magnesium, phosphorus and potassium—all despite being low in saturated fat and carbohydrates. It is also known for its isoflavone content, which may have strong antioxidant properties.
With its many benefits directly affecting gut health in addition to its high nutritional content, it is hardly surprising that soy is considered a superfood today. In line with the old Hippocrates adage – “let food be your medicine and medicine be your food” – be sure to include soy foods in your diet for a happy gut and healthy body.
About the author: Dr. Alika Banerjee Shah is a Medical Nutritionist, Aesthetic Therapist and a supporter of the ‘Right to Protein’ initiative.
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