Increasing plant diversity in our diets has been shown to have numerous benefits for gut health. The gut microbiome is made up of trillions of microorganisms, including bacteria, fungi, and viruses, that play a crucial role in digestion, immune function, and overall daily wellbeing. Studies have found that a diverse microbiome is associated with better health outcomes, while a lack of diversity has been linked to a range of health issues.
To increase the diversity within our gut microbiome, we need to ‘feed’ it with a variety of plants. One way to increase plant diversity in the diet is to incorporate a variety of fruits, vegetables, whole grains and nuts and seeds. These foods contain a range of nutrients, including fibre, vitamins, and minerals that support the growth of beneficial bacteria in our gut. Fermented foods, such as sauerkraut, kimchi and kefir, are also rich in probiotics that can help to populate the gut with healthy bacteria. Incorporating a variety of plant-based foods into our diets can be a simple and effective way to support our guts and overall health goals.
The government’s current healthcare advice that promotes eating 5 portions of fruits and vegetables could now be argued to be outdated and in need of updating. New research is showing us that it’s not just about the number of fruits & vegetables we’re eating per day but focus also needs to be on eating a wider variety too.
Understanding Plant Diversity and Gut Health
The Role of Plant Diversity in Gut Microbiota
The gut microbiota is a complex community of microorganisms that reside in the human gut. It plays a vital role in maintaining our gut and overall health. The diversity of our gut microbiota is crucial for it to function properly as our guts impact on all other areas of our body. A diverse gut microbiota is associated with increased health and wellbeing, while a less diverse gut microbiota is linked to various health issues.
Plant-based diets are rich in fibre, which is essential for the growth and maintenance of our gut microbiota. The gut microbiota feeds on dietary fibre and produces short-chain fatty acids (SCFAs), which provide energy to the gut cells whilst also having anti-inflammatory properties. By eating a diet rich in a variety of plants, we provide and ‘feed’ a range of fibres to our gut. These fibres support the growth of different types of gut bacteria, leading to a more diverse gut microbiota.
Benefits of Diet Rich In Plant Foods For Gut Health
A varied diet rich in plant foods has numerous benefits for gut health. It can reduce the risk of gut-related diseases, such as inflammatory bowel disease (IBD), irritable bowel syndrome (IBS), and colorectal cancer. It can also improve gut motility, reduce constipation, reduce bloating and food intolerances and help rebalance and heal the gut lining.
In addition, a varied plant-based diet can improve our overall health by reducing the risk of cardiovascular disease, type 2 diabetes, and obesity. It can also improve mental health such as reducing the risk of depression and anxiety.
Overall, increasing plant diversity in our daily diets is crucial for maintaining a healthy gut microbiota and boosting our overall health. A varied plant-based diet can provide the necessary fibres and nutrients for the growth and maintenance of a diverse gut microbiota, leading to us feeling happier and healthier.
Balance Plants With Grass-Fed Meats
Balancing a diet that includes a variety of plant foods alongside grass-fed meats is a great combination to feel healthy and strong. Consuming diverse plant foods ensures a broad intake of essential vitamins, minerals, fibre, and phytochemicals, which collectively support immune function, digestive health, and chronic disease prevention.
Grass-fed meats, on the other hand, are rich in high-quality protein and bioavailable iron, nutrients that are vital for muscle maintenance, energy production, and oxygen transport in the body. Women should eat grass-fed meats for iron especially during their periods. During menstruation women can struggle with low iron levels that can lead to fatigue and weakness. Grass-fed meats are an excellent source of heme iron, which is more easily absorbed by the body compared to the iron found in plant foods. Eating grass-fed meats helps replenish iron levels more effectively, keeping energy levels up and supporting overall health.
Grass-fed options also tend to have higher levels of beneficial fatty acids and antioxidants compared to conventional meats. By integrating both plant foods and grass-fed meat you can enjoy a diet with a rich nutritional profile that supports your overall health.
Tips For Increasing Plant Diversity
There are several ways that we can increase plant diversity into our diets. These tips include incorporating a wide range of plants with the ‘add on’ approach, selecting seasonal and locally grown foods, and consuming fermented foods and probiotics.
Incorporate a Wide Variety Of Plants
One of the easiest ways to increase plant diversity is to incorporate a wide range of plants into your diet, aiming for 30 different plants per week for optimal gut health. This can be achieved by including a variety of fruits, vegetables, nuts, seeds, and grains in meals.
The ‘add on’ approach can help with this by adding a nut & seed sprinkle or extra veggies to your plate to boost the plant points. Instead of picking up your normal lettuce, opt for a mix which also contains spinach, rocket and baby leaf to boost your salad. Adding a nut & seed sprinkle to yoghurt is a favourite of Gut Health Expert Tim Spector to boost variety. Adding a sprinkle of our Paleo Foods Co Grain-Free granolas to your morning yoghurt or porridge boosts your bowl by 9 plant points alone!
Try and eat a variety of colours of fruits & vegetables as different foods contain different beneficial plant compounds called polyphenols. Polyphenols give fruits and vegetables their colours and have been shown to enhance the growth of beneficial bacteria in the gut. Matcha Green Tea has one of the highest concentrations of polyphenols and is a delicious alternative to coffee. Another great way to increase plant variety is to experiment with different types of cuisines that incorporate a diverse range of plant-based ingredients such as Indian and Mexican dishes.
Eat Seasonal and Locally Grown Foods
Another great way to increase plant diversity is to select seasonal and locally grown produce. This not only ensures that we are consuming fresh and nutrient-dense foods, but it also supports local farmers and reduces the environmental impact of food transportation. Another fun and rewarding way to increase plant diversity is to try and grow our own produce such as herbs and fruits. If you don’t have access to a garden you can pot herbs and keep them in your kitchen to use when cooking.
Eat Fermented Foods and Probiotics
Consuming fermented foods and probiotics can also increase plant diversity in our guts by contributing healthy microbes to the population that is already there. They can help prevent and treat dysbiosis in the gut which is an imbalance or deficit of healthy microbes. Fermented foods such as sauerkraut, kimchi, and kefir contain an abundance of these beneficial bacteria that can improve gut health. Other fermented foods like Apple Cider Vinegar and Kombucha are a delicious way to add more probiotic rich foods into your diet. Probiotic supplements can also be taken to increase the number of beneficial bacteria in the gut
Conclusion
In conclusion, increasing the plant diversity in our diets is essential for supporting the beneficial microbes in our gut. By incorporating a wide range of colourful fruits, vegetables, nuts, seeds and herbs, selecting seasonal and locally grown produce, and consuming fermented foods and probiotics, we can support our overall well being from the inside out.