Healthy Gut Foods for Every Week

The #1 Thing to Do Every Week for Gut Health

Maintaining a healthy gut microbiome is a crucial aspect of overall well-being, but how do we go about achieving this? According to gastroenterologist Dr. Will Bulsiewicz, an improved gut microbiome comes from a plant-based diet rich in diversity. Here’s why it’s essential to eat at least 30 plants a week and how to incorporate these into your meals.

Why 30 Plants a Week?

A 2018 study revealed that a diverse gut microbiome, which can be obtained by consuming 30 different plants in a week, is crucial for optimal gut health. This number may seem daunting, but it’s achievable with a bit of planning. By incorporating a range of plant-based foods into your diet, you’ll not only support your gut microbiome but also ensure you’re meeting your fiber and nutrient requirements. Eat 5 different servings of plants every day, and you’ll be well on your way to improving your long-term health.

Ways to Eat More Plants

When it comes to increasing the plant diversity in your diet, there are multiple ways to approach it. Here are Dr. Bulsiewicz’s suggestions: soups, salads, sauces, and smoothies. Think of these as vessels to deliver a variety of plants to your gut microbiome. Whenever you’re making these dishes, ask yourself, "What are the plants I can add to make them even healthier?"

Healthy and Easy Ingredients to Add to Your Meals

Consider incorporating these pantry staples into your daily recipes:

1. Seeds: Flax, chia, and hemp seeds aid in digestion and provide a plant-based source of omega-3s, reducing inflammation, promoting heart health, and improving cognitive function.
2. Beans: Black beans, kidney beans, chickpeas, and lima beans are rich in nutrients and have been shown to help with weight loss, reduce heart disease risk, and leave you feeling full.
3. Berries: Blueberries, strawberries, and raspberries are packed with antioxidants and are effective in decreasing inflammation in the body. Use them as a topping for yogurt, oats, or cereal.

Conclusion

Incorporating 30 plants a week into your diet may seem overwhelming at first, but with a little planning, you can make it a reality. Remember that it’s essential to prioritize both gut health and taste, so make adjustments that work for you. Whether sprinkling blueberries and chia seeds onto your oatmeal or using up canned beans for a comforting soup, every choice counts.

FAQs

How do I know which plants I should eat?

Focus on diverse plant-based foods like fruits, vegetables, grains, and nuts. Experiment with different recipes and seasonings to increase your plant diversity.

Can’t I just eat one serving of plants a day?

While occasional plant consumption is better than none at all, aim for 30 different plants a week for the most benefits.

Do beans and seeds count towards plant diversity?

Yes, beans, seeds, and other plant-based ingredients qualify as plants.

What recipes can I make with these ingredients?

Get creative! Use your choice of plant-based ingredients in soups, salads, sauces, and smoothies. Explore cookbooks and online recipes for inspiration, and remember to ask, "What are the plants I can add to make them even healthier?" when cooking.

Can I exceed the 30-plant goal if I want?

Yes, Dr. Bulsiewicz encourages anyone to aim for even greater diversity in their plant-based diet. Always prioritize whole, nutrient-rich ingredients and experiment with new recipes to find balance and flavor.