Plant Power for Chronic Disease – The Science of Plant Power (Part 2)
The Science of Plant Power
In Part 1 of our “Power of Plant-Based Eating for Chronic Disease Management” series, we focused on the lifestyle medicine approach and the role of fibre in a plant-based diet to improve heart health, blood sugar balance, and overall wellness.
In this next part, we’ll explore some of the science behind how plants nourish your body on a deeper level—starting with the gut microbiome, antioxidants, and essential nutrients. From prebiotics and probiotics to key vitamins and minerals, this blog breaks down how plant foods work together to prevent and manage chronic disease.
Prebiotics and Probiotics
Plant foods such as sauerkraut, kimchi, pickled vegetables are considered probiotic foods that can help contribute to healthy bacteria in your gut microbiome. These foods are important to include alongside prebiotic fibres, which feed the healthy bacteria in your gut. Prebiotic fibres include inulin, fructo-oligosaccharides and galacto-oligosaccharides. These fibres are commonly found in fruits, vegetables, legumes and grains (3).
Probiotic Foods
Foods that contain live ‘good bacteria’.
Examples:
Sauerkraut
Kimchi
Pickled vegetables
PreBiotic Fibres
Special fibres that feed ‘good bacteria’ in your gut.
Examples:
Fruits
Vegetables
Legumes
Grains
Several clinical studies have shown that probiotic foods can be beneficial in managing and preventing cardiovascular diseases, obesity, insulin resistance and Type II diabetes (5). The research around the efficacy of various strains, as well as the effect of combining prebiotics and probiotics in chronic disease management is ongoing (2,3).
Antioxidants and Phytochemicals
What Are Antioxidants?
Antioxidants are nutrients that protect your body from free radicals — harmful molecules that can damage healthy cells (1).
Why Are Free Radicals a Problem?
Too many free radicals can raise your risk of:
Cancer
Heart disease
Cell damage and aging
Common examples of antioxidants found in plant foods include Vitamin C, Vitamin E, Selenium, Carotenoids and Flavonoids. These nutrients are found in a variety of dark and brightly coloured vegetables and fruit such as bell peppers, tomatoes, citrus fruits, berries, and kiwi as well as healthy fats from nuts, seeds and avocados.
Aim to include 2-3 servings of fruit or vegetables at each meal to help lower your risk for cancer and cardiovascular disease. It is important to note that a plant-based pattern of eating can help limit your intake of saturated fats and reduce free-radical production (1).
Nutrients to Consider on a Plant-Based Diet
When following a plant-based diet, we still need to be intentional about getting key nutrients like iron, zinc, vitamin D, calcium and Omega-3’s.
Iron & Zinc
Plant foods contain non-heme iron (not as easily absorbed as the heme iron from meat).
Zinc absorption can also be affected by compounds in plants like phytates and polyphenols (4).That means you may need more of these minerals on a plant-based diet.
Tips to Boost Iron & Zinc:
Pair with Vitamin C:
Eat foods like tomatoes, kiwi, oranges, berries, and bell peppers with your plant-based proteins.
This helps your body absorb more iron.
Use cast-iron pans:
Cooking in cast-iron cookware can boost the iron in your meals.
Eat these often:
Whole grains, legumes, nuts, and seeds are great sources of both zinc and iron.
Vitamin D, Calcium & Omega-3s
Choose fortified drinks:
If you’re avoiding dairy or fish, go for plant-based milks (like soy or almond) that are fortified with vitamin D and calcium.
Ask about supplements:
Talk to your healthcare provider about vegetarian omega-3 supplements — like ones made from algae or seaweed.
Interested in learning more about Plant Power?
Let’s chat! Our Registered Dietitians, Roshni and Mel, are here to support you on your plant-based journey. They can help you explore how a plant-based diet may boost your energy, balance your health, and help you feel your best. Click below to book your discovery call today!
👉 Book a free 15-minute discovery call with Roshni!
👉Book a free 15-minute discovery call with Mel!
References:
Ghavami, A., Ziaei, R., Talebi, S., Barghchi, H., Nattagh-Eshtivani, E., Moradi, S., Rahbarinejad, P., Mohammadi, H., Ghasemi-Tehrani, H., Marx, W., & Askari, G. (2023). Soluble fiber supplementation and serum lipid profile: A systematic review and dose-response meta-analysis of randomized controlled trials. Advances in Nutrition, 14(3), 465-474. https://doi.org/10.1016/j.advnut.2023.01.005
Markowiak P, Śliżewska K. Effects of probiotics, prebiotics, and synbiotics on human health. Nutrients. 2017 Sep 15;9(9):1021. doi:10.3390/nu9091021. PMID: 28914794; PMCID: PMC5622781.
Chandrasekaran P, Weiskirchen S, Weiskirchen R. Effects of probiotics on gut microbiota: An overview. Int J Mol Sci. 2024;25(11):6022. doi:10.3390/ijms25116022.
Health Canada. Considerations for vegetarian diets. Government of Canada. Updated May 3, 2022. Accessed April 15, 2025. https://food-guide.canada.ca/en/applying-guidelines/considerations-vegetarian-diets/#iron-zinc
American College of Lifestyle Medicine. Home. Accessed March 12, 2025. https://www.lifestylemedicine.org
About The Author
Roshni Kaur Gill
I’ve always been captivated by the powerful role nutrition plays in disease prevention and management—especially after my personal journey with celiac disease, which taught me early on that food isn’t just fuel; it’s medicine. This experience sparked my passion for exploring how what we eat can shape our health at every stage of life. I’m passionate about guiding clients to take a proactive approach in managing their health.
With a background in primary care and lifestyle medicine, my goal is to help you understand the factors affecting your health and work with you to create a personalized prevention plan and health toolkit. Together, we’ll explore key areas like sleep, stress, physical activity, nutrition, and family history to see how they influence your well-being. Your health toolkit will be a set of individual strategies, habits, and resources designed to bring your prevention plan to life. Whether you’re focused on reducing your risk for diabetes or optimizing your health before and during pregnancy, I’m here to provide the skills and knowledge you need to take control of your health and feel your best!
