Diets rich in plant-based proteins are associated with increased abundance of Bifidobacterium, Faecalibacterium prausnitzii, and Akkermansia, elevated production of acetate and butyrate, improved intestinal barrier function, and reduced systemic inflammation, which are linked to a lower risk of metabolic and cardiovascular diseases.

When plant proteins reach the gut undigested, bacteria break them down and produce short-chain fatty acids like acetate and butyrate. These fatty acids feed the cells lining the gut, making the barrier tighter and preventing harmful substances from leaking into the blood. They also calm down immune cells in the gut, reducing inflammation throughout the body. At the same time, these bacteria outcompete harmful microbes that cause inflammation and produce toxins, leading to a healthier gut and lower risk of metabolic and heart disease.