Good health starts with a healthy gut! Improving your gut health digestion & microbiome support is an ongoing process that requires conscious efforts. The digestive system and its intricate ecosystem of bacteria, known as the microbiome, play a crucial role in our overall well-being. When our gut is in balance, we experience improved digestion, enhanced nutrient absorption, and strengthened immunity. It has also been shown to help with weight management and maintain a balanced mood and improve mental well-being. In this blog, we will explore effective ways to improve gut health, optimize digestion, and provide support to the microbiome.
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Eat 30 Different Types of Plants Per Week for Optimal Gut Health Digestion and Microbiome Support
According to Professor Tim Spector, one of the world’s leading gut microbiome researchers, the wider diversity of fiber-packed plants you eat, the happier and more diverse your gut microbiome will be. His studies have shown that eating 30 different types of plants per week is the number one strategy for a super healthy microbiome. Include plenty of fiber-rich foods like fruits, vegetables, whole grains, and legumes. These provide essential nutrients and act as fuel for the beneficial bacteria in your gut.
Tips to Eating 30 Different Plant Foods Per week
Remember, the key is to focus on whole, minimally processed plant foods and to enjoy a diverse range of fruits, vegetables, whole grains, legumes, nuts, and seeds. By including 30 different plant foods per week, you provide your body with a broad spectrum of nutrients, antioxidants, and other health-promoting compounds, which can have a significant positive impact on your overall health and well-being.
- Start by making a whole food plant-based diet shopping list.
Plan Your Meals: Start by planning your meals for the week. This will help you incorporate a variety of plant-based ingredients into your diet intentionally.
Include a Rainbow of Fruits and Vegetables: Choose fruits and vegetables in different colors as they contain various vitamins, minerals, and phytochemicals. Include leafy greens, berries, citrus fruits, cruciferous vegetables, root vegetables, and more.
Experiment with Different Types of Grains: Incorporate a variety of whole grains such as quinoa, brown rice, barley, millet, oats, and whole wheat. Each grain offers a unique set of nutrients and flavors.
Explore Legumes and Pulses: Legumes and pulses, like lentils, peas, chickpeas, black beans, and kidney beans, are excellent sources of plant-based protein and fiber. Include them in soups, salads, stews, or even as a base for plant-based patties.
Embrace Nuts and Seeds: Nuts and seeds provide healthy fats, protein, and an array of micronutrients. Snack on almonds, walnuts, hemp hearts, hazelnuts, brazil nuts, chia seeds, flaxseeds, sesame seeds, and pumpkin seeds. Use them as toppings for salads, muesli, or incorporate them into baked goods.
Try Different Plant-Based Proteins: Include a variety of plant-based proteins such as tofu, tempeh, edamame, and plant-based meat alternatives. Experiment with different recipes to explore their versatility.
Incorporate Herbs and Spices: Herbs and spices not only add flavor but also offer unique health benefits. Experiment with cilantro, parsley, basil, turmeric, cinnamon, ginger, cumin, curry, paprika, smoked paprika, and many others to enhance the taste and nutritional profile of your meals.
Use Whole, Unprocessed Foods: Focus on whole, unprocessed plant foods as much as possible. These foods are packed with nutrients and are less likely to contain added sugars, unhealthy fats, or artificial ingredients.
Don’t Forget about Fermented Foods: Include fermented foods like sauerkraut, kimchi, miso, and kombucha. These foods are rich in probiotics, which can promote a healthy gut microbiome. The key is to include a small shot of fermented foods daily, rather than consuming a large amount of fermented food once in a while.
Get Creative with Plant-Based Recipes: Explore plant-based cookbooks, websites, and social media platforms for inspiration. Try new recipes and experiment with different combinations of ingredients to keep your meals exciting and diverse.
Shop at Farmers’ Markets or Join a CSA: Visit farmers’ markets or join a Community Supported Agriculture (CSA) program to access a wider variety of locally grown, seasonal produce. This can expose you to unique and lesser-known plant foods.
Involve Family and Friends: Make eating a variety of plant foods a fun and shared experience. Cook and share meals with family and friends, encouraging them to bring different plant-based dishes to gatherings.
My Strategy for Eating 30 Different Plants a Week for Optimal Gut Health Digestion and Microbiome Support
Eating 30 different types of plants in a week can seem overwhelming. I do this by mainly eating mixed muesli or oatmeal in the morning, mixed salads for lunch and curry stews for supper.
Muesli
I mix everything in a large 2 liter pickle jar to simplify the process and either cook on the stovetop or pour boiling water over the mixture and let sit overnight.
In your large jar fill about half full with rolled oats then top up with flax seeds, pumpkin seeds, sunflower seeds, hazelnuts, brazil nuts, walnuts, hemp hearts, dried raisins and/or cranberries, turmeric, cinnamon, and a pinch of black pepper. Shake well.
When cooking on the stove top, I add a diced apple to the pot for sweetness. Place frozen berries in your bowl while cooking then pour the cooked oatmeal over the berries. Add extra virgin flax or algae oil for an extra shot of Omega-3s.
When overnight soaking, I pour boiling water over the mixture and soak in a covered glass tupperware dish. I add frozen berries and a splash of almond milk first thing in the morning and it’s ready for my 10 AM breakfast.
Mixed Salads
My mixed salads are definitely on the hearty side. I pressure cook a whole grain and legume with a diced sweet potato for the base. Place in the fridge and use as needed. Quinoa with lentils are my favorite but rice and black beans is another great combo. Use your imagination and try different whole grain – legume combinations.
On top of the whole grain and legume base add your greens ( I prefer to use tubs of organic mixed greens for ease and simplicity) then chop cabbage, endive, radish, radicchio, and tomatoes, and grate carrots and beets. Add a dressing of your choice (my favorite is extra virgin olive oil and balsamic vinegar with a capful of apple cider vinegar).
Curry Legume Stew
As with the salad base, I use a combination of whole grains and legumes with sweet potato for my hearty stew base. Again my favorite is quinoa with lentils and black, kidney or pinto beans but use whatever combination you like.
Soak your legumes and grains for a few hours or overnight to start the sprouting process then rinse and add to your pot.
Start off by chopping your cabbage as this will allow the sulforaphane to activate while preparing everything else.
Add: onions, carrots, celery, cabbage, quinoa, lentils, black beans, tomatoes, sweet potatoes, potatoes, tofu, ginger, garlic, and hot peppers to taste. Season with smoked paprika, curry powder and black pepper. Cover with water and pressure cook for 45 minutes.
Additional Ways to Improve Your Gut Health Digestion & Microbiome Support
- Stay Hydrated: Adequate hydration is essential for proper digestion. Water helps break down food, facilitates nutrient absorption, and promotes regular bowel movements. Aim to drink at least 8 cups of water per day, and consider herbal teas, a soda stream or infused water for improved taste and added benefits.
- Minimize Processed Foods and Sugar: Processed foods and excessive sugar and fat consumption can disrupt the balance of your gut microbiome. These items tend to be low in fiber and high in sugar, unhealthy fats, artificial additives, and preservatives. Along with a messed up microbiome a diet high in processed foods can make weight management nearly impossible. Choose whole, unprocessed foods whenever possible and limit sugary treats to occasional indulgences.
- Manage Stress Levels: Stress can wreak havoc on your gut health. High-stress levels can lead to imbalances in gut bacteria, impair digestion, and exacerbate conditions like irritable bowel syndrome (IBS). Engage in stress-reducing activities such as meditation, mindfulness, deep breathing exercises, yoga, or regular physical activity.
- Practice Mindful Eating: Slow down and savor your meals. Mindful eating promotes proper digestion by allowing your body to fully recognize and respond to hunger and satiety cues. Chew your food thoroughly to aid in the breakdown process, and avoid overeating or consuming meals in a rushed manner.
- Consider Probiotic Supplements: Probiotics are beneficial bacteria that can support a healthy gut microbiome. If you’re not getting enough probiotics from your diet, consider taking a high-quality probiotic supplement. Consult with a healthcare professional to determine the right strain and dosage for your specific needs.
- Regular Exercise: Engaging in regular physical activity is not only beneficial for your overall health but also for your gut. Exercise helps stimulate digestion, reduces stress, and improves intestinal transit. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
- Get Sufficient Sleep: Adequate sleep is vital for maintaining a healthy gut. Sleep deprivation can disrupt the balance of gut bacteria, increase inflammation, and impair digestion. Strive for 7-8 hours of quality sleep each night to support optimal gut health.
- Limit Antibiotic Use: Antibiotics are valuable medications but can disrupt the delicate balance of your gut microbiome. If prescribed antibiotics, follow the recommended dosage and duration, and discuss with your healthcare provider about probiotic supplementation during and after the course.
- Reduce or Eliminate Alcohol Intake: Alcohol consumption can disrupt the delicate balance of the gut microbiome. It can lead to changes in the composition and diversity of the microbial community, favoring the growth of harmful bacteria while reducing beneficial bacteria.
- Drink Coffee: Coffee can be beneficial for the microbiome due to its prebiotic properties, providing nourishment for beneficial gut bacteria. It contains polyphenols that support a healthy microbial environment and have anti-inflammatory effects. Coffee may improve bowel regularity and influence the metabolism of bile acids, impacting the gut microbiota composition. However, individual responses may vary, and moderation is important, as excessive consumption or additives can have adverse effects. Enjoying coffee as part of a balanced diet can contribute to a healthier gut microbiome.
- Eat Dark Chocolate: Dark chocolate, when consumed in moderation and in its purest form (with minimal added sugars and fats), is beneficial for the microbiome due to its prebiotic fiber content, supporting the growth of beneficial gut bacteria. Its rich polyphenol content, including flavanols, promotes a healthy microbial environment and has anti-inflammatory effects. The polyphenols in dark chocolate undergo microbial fermentation in the colon, nourishing beneficial bacteria. Regular consumption of dark chocolate can increase levels of Bifidobacteria in the gut. Furthermore, it improves gut barrier function, which helps protect against the translocation of harmful substances from the gut into the bloodstream.
- Give Your Digestive System a Break: Intermittent fasting (IF) can benefit the microbiome by increasing microbial diversity and promoting a healthy balance of bacteria. During fasting periods, the gut undergoes a reset, allowing beneficial bacteria to thrive. IF can also reduce the abundance of harmful bacteria and promote the growth of bacteria associated with improved metabolic health. Additionally, IF can enhance gut barrier function, reducing the risk of leaky gut. Implement intermittent fasting for 12-14 hours per night (I do this by eating my last meal by 8 PM and eating breakfast at 10 AM).
Improving your microbiome has numerous benefits for overall health and well-being. A healthy and diverse microbiome supports proper digestion, nutrient absorption, and a strong immune system. It helps maintain a balanced mood and mental well-being, promotes optimal metabolism, weight management, and reduced risk of metabolic disorders. It plays a role in maintaining healthy skin and may contribute to a lower risk of skin conditions. A balanced microbiome also supports cardiovascular health, reduces inflammation, and enhances the body’s ability to combat infections. By adopting these simple yet impactful strategies you can enjoy the benefits of a healthier gut and a happier, more vibrant you.
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