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Diversify Your Gut

by Lauren Groves

Did you know your gut health has a direct link to your mood, immunity and wellbeing?

Gut microbiomes vary significantly from one individual to another, but the more plant-based foods an individual consumes in their diet each week; the more diverse and the healthier their gut microbiomes become.

Consuming a diet with a variety of different plant foods promotes proliferation of different species of gut bacteria; this is because different species feed off different foods in our diet.

A more diverse microbiome is associated with improved health and lower disease risk so in order to obtain these benefits aim to eat 30 different plant foods per week.

Sound impossible? Plant foods include fruits, vegetables, herbs, spices, legumes, nuts, seeds and grains. So start counting and see how many different plant foods you can eat per week.

Below are some ideas on how to add more plant foods to your diet!

Breakfast

  • Elevate your breakfast porridge by adding chia seeds, ABC butter, cinnamon and different berries.
  • If you love toast, choose a bread with loads of different grains in there.
  • If eggs are your breakfast of choice include a side of tomato, mushrooms, spinach, avocado and sprinkle some pumpkin seeds over before serving.

Lunch

  • Sprinkle some nuts and seeds into your salad.
  • Make a legume rich chilli with chickpeas, kidney beans, lentils and lots of spices.
  • Make a vegetable rich soup.

Dinner

  • Start your meal with a salad or vegetable soup.
  • Load up stirfry with a variety of vegetables as well as herbs such as coriander, garlic and ginger.
  • Make a curry with lots of different herbs, spices and vegetables.
  • Love pasta? Make a basil pesto with fresh basil, pine nuts, garlic and Parmesan.

A plant-rich diet is one of the best ways to improve the diversity of your gut microbes, which in turn can lead to improved health and well-being. Aim to eat at least 30 different plant foods per week to increase microbial diversity. If you find it difficult to hit that target, don’t worry – any amount of plants is better than none!

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