Why is the gut important for our health?
Research shows that this largely due to the influence of the gut microbiota, an ecosystem of bacteria, fungi and yeast that live inside the human body. One of the most important roles of the microbiota is in digestion. There are certain fibres found in plant based foods that our bodies cannot digest, but our gut microbes can. When the microbes eat the fibre, they produce beneficial compounds that influence mood, sleep, metabolism, inflammation and appetite.
You can think of your gut like your own unique garden.
The soil bed is the gastrointestinal tract
The seeds are the ecosystem of bacteria
The fertiliser is the fibre & prebiotics
In order for the seeds to grow they need an environment that promotes growth. Just like with any garden it will need regularly tending too, otherwise it can become WILD & overgrown.
Think about a diverse garden with different plants, seeds and flowers all having their own unique roles. It is the same with our gut. Different bacteria have different jobs. For example some help to manufacture hormones and vitamins. Each bacterial species feed on different plant fibre for energy and growth, so eating a varied and diverse diet is one of the best ways you can support your gut and promote a diverse gut garden.
Research shows that having 30 different plants a week is beneficial. This includes fruits, vegetables, herbs, spices, nuts, seeds and legumes.
WAYS TO DIVERSIFY YOUR DIET
Opt for different varieties - mix up the variety of your normal ‘go to’ vegetables. Buy different types of potato, cabbage or carrots. Each variety will contain different nutrients to feed different bacteria
Rotate nut butters and seeds
Try to eat the colour of the rainbow every day
Buy seasonal fruit and vegetables - why not try getting a mixed fruit and vegetable box to encourage you to step out of your comfort zone. (I will be the first to admit that I get in food rust or stick to what I enjoy, so don’t worry we all do it)
Make herby or nutty dressings for salads, vegetables or meat dishes
Try a grain that you haven’t had before - instead of basmati rice try wild rice or rye bread instead of white bread