In recent years, the focus on the impact of diet on overall health has become a key discussion point in the wellness world. One of the most effective strategies to boost health and prevent diseases is the adoption of plant-based therapeutic diets. These diets, rich in unprocessed plant foods, have gained recognition for their healing capabilities and their ability to strengthen the body’s natural defences.

We speak with an expert on how plant-based diets, if followed correctly, can play a major role in disease prevention.

According to Simrat Kathuria, CEO and Head Dietitian at The Diet Xperts, plant-based therapeutic diets prioritise whole foods such as fruits, vegetables, legumes, whole grains, nuts, and seeds, while reducing or eliminating animal products. These diets are naturally high in essential nutrients, including vitamins, minerals, fibre, and antioxidants, which are vital for maintaining optimal health. “A diet rich in these plant foods helps reduce chronic inflammation,” Kathuria says, “and this is significant because inflammation is a root cause of many diseases, including heart disease, diabetes, and even autoimmune disorders.”

She says that plant compounds like flavonoids, found in berries, green tea, and leafy greens, neutralize free radicals and support the body’s detoxification system. This makes plant-based diets powerful in reducing inflammation and thus lowering the risk of chronic diseases, while also helping those with existing conditions manage their symptoms more effectively.

Cardiovascular health is one of the primary beneficiaries of a plant-based diet. Kathuria stresses that diets high in saturated fats, which are prevalent in animal products, contribute to higher cholesterol levels, leading to the buildup of plaque in the arteries.

“A plant-based diet, however, is free of cholesterol and low in unhealthy fats,” she says, noting that individuals who follow these diets have a significantly lower risk of developing heart disease.

“Oats, beans, and flaxseeds are particularly beneficial for heart health,” Kathuria explains, “because they are rich in fibre, which helps lower cholesterol levels and stabilize blood pressure.”

She adds that plant-based diets are also excellent for preventing and managing type 2 diabetes. Whole grains and legumes are high in fibre, which slows the absorption of sugar into the bloodstream, thereby helping to regulate blood sugar levels. Additionally, fruits and vegetables, rich in antioxidants, protect the body’s cells from damage, reducing insulin resistance and further supporting diabetes management.

Gut health is increasingly recognised as foundational to overall wellness, and Kathuria stresses the importance of fibre in a plant-based diet for promoting a healthy gut microbiome. “Fibre in plant foods nourishes the good bacteria in our gut,” she explains. This balance of gut bacteria plays a crucial role in digestion, immune function, and the prevention of gastrointestinal disorders such as irritable bowel syndrome (IBS) and inflammatory bowel disease.

“By maintaining a healthy gut, we support not only our digestive system but also our immune system,” she adds, underscoring the holistic benefits of a plant-based therapeutic diet.

Kathuria also points out the environmental benefits of plant-based diets, stating that by reducing the reliance on animal products, these diets help lower the carbon footprint and environmental damage associated with factory farming. This makes the shift to plant-based eating not just a personal health decision but also a positive environmental choice.

“By harnessing the healing power of plants, we can protect ourselves from chronic diseases and improve our quality of life,” she says. Whether someone is looking to prevent health issues or improve their current condition, Kathuria believes that a plant-based diet could be the key to healing from within.

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