A new study has found that following a largely plant-based diet, as recommended by the EAT-Lancet Commission, may significantly lower the risk of developing inflammatory bowel diseases (IBD) such as Crohn’s disease and ulcerative colitis.

The EAT-Lancet diet, developed by nutrition and environmental experts, emphasises foods that are healthy for both people and the planet. However, its effects on digestive conditions like IBD have remained unclear, until now.

Researchers tracked 187,558 adults in the UK who did not have IBD at the start of the study, following their health for over 13 years. Using detailed food questionnaires, each participant received a score based on how closely their diet matched the EAT-Lancet recommendations. During the study period, 571 developed Crohn’s disease and 1,066 developed ulcerative colitis, according to medical records.

The findings, published recently in a leading medical journal [full study here], are striking.

For every point increase in a participant’s EAT-Lancet diet score, there was about a 5 per cent reduction in risk for developing IBD and Crohn’s disease, with a similar—though slightly smaller—trend for ulcerative colitis.

Scientists also identified seven key biological chemicals in the body that partially explained this protective effect, accounting for roughly 11 per cent of the benefit.

The EAT-Lancet diet is designed to benefit both individual health and environmental sustainability. It’s mostly plant-based, and focusses on:

Vegetables: A variety every day, such as leafy greens, broccoli, and peppers.

Fruits: Diverse choices including apples, berries, and citrus.

Whole grains: Such as oats, brown rice, and whole wheat bread.

Legumes: beans, lentils, and chickpeas, rich in gut-friendly fiber.

Nuts and seeds: Almonds, walnuts, chia seeds for healthy fats and micronutrients.

Oils: Plant oils, instead of animal fats.

Small portions of animal protein: Fish and poultry are favoured over red and processed meats. Dairy and eggs are included, but in moderation.

Limited sugar and processed foods: Sugary drinks and salty snacks are kept to a minimum.

Experts believe several features of the EAT-Lancet diet work together to protect gut health. Some of these are:

High fibre: Plant-based foods nurture beneficial gut bacteria and help reduce inflammation.

Healthy fats: Unsaturated fats from nuts and oils may fight inflammation better than animal fats.

Less red and processed meat: These are linked with higher inflammation and greater IBD risk.

Protective nutrients: Antioxidants and micronutrients in plants help shield gut tissue from damage.

Fermentation benefits: Some plant foods (eg marinated mushrooms or pickled red onions)  and dairy foods encourage the growth of probiotics.

Editor’s Note:

Alternatively, you could take it a step further and adopt a complete, whole food plant-based diet by following the recipes published on this website.