30 Plant Foods a Week: How to improve gut health with diet
You may have caught the most recent Netflix documentary “Hack Your Health: The Secrets of Your Gut”. For once I think it’s a food and health documentary worth watching and gives our gut health and the microbiome the spotlight it deserves! As farming practices have migrated towards producing more monoculture crops subsidized by the government: soy, wheat, and corn and we are exposed to more and more processed foods, diversity in the American diet is shrinking. As a result, it’s impacting our gut microbiome which then has far-reaching impacts on our overall health!
One place most Americans can improve their diets is with fiber consumption. According to the 2020-2025 Dietary Guidelines for Americans, less than 90 % of women and 97% of men do not meet the recommended intakes for dietary fiber. The average person consumes ~15 grams/day, far less than the minimum 25 and 38 grams recommended for females, and males, respectively. I expect to see these numbers increase as more research emerges about the importance of the microbiome!
The microbiome: what is it?
Our gut is home to trillions of microorganisms, collectively known as the gut microbiome. These tiny organisms play a crucial role in digesting food, producing vitamins, and protecting against harmful bacteria. A diverse gut microbiome is linked to better digestion, enhanced immune function, and even improved mental health. Pop on over to my previous post to learn more about the microbiome.
A healthy gut is essential for overall well-being, influencing everything from digestion and immunity to mood and energy levels. One of the best ways to promote gut health is by diversifying your diet with a variety of plant foods. Research shows that consuming 30 different plant foods in a week can significantly enhance gut microbiome diversity, leading to improved health outcomes.
Why 30 Different Plant Foods?
The idea of consuming 30 different plant foods a week comes from the American Gut Project, which found that people who eat a variety of plant foods have a more diverse and healthier gut microbiome. This diversity can be achieved by incorporating a mix of vegetables, fruits, grains, nuts, seeds, legumes, and herbs into your diet.
The good news is that even if we aren’t eating these foods, we have the ability to change our gut’s microbiome! Gut microbiota rapidly respond to changes in a diet within five days- how cool is that? The importance of dietary fiber for a healthy microbiome cannot be overstated!
The BIG Health Benefits of Plant Foods:
1. Rich in Fiber and Cancer Preventative
As we just learned, plant foods are packed with dietary fiber, which promotes healthy digestion by feeding beneficial gut bacteria. As a result, these fibers feed the microbiome so the bacteria can produce an anti-inflammatory byproduct called short-chain fatty acids (butyrate, acetate, and propionate). These gasses, in particular butyrate, have been studied for their anti-cancer properties in colon cancer (1). Even more so, fiber helps maintain regular bowel movements and prevents constipation. Who doesn’t love to have a nice easy regular bowel movement?!
2. Anti-Inflammatory and Antioxidant Properties
Plant foods contain anti-inflammatory compounds, called polyphenols (2). These compounds reduce inflammation in the gut and the rest of the body by acting as antioxidants. Antioxidants put the fire out on inflammatory compounds in the body. Think of them as the fireman coming to the rescue! Some of the most commonly known include quercetin, catechins, and resveratrol found in foods like grapes, berries, and tea- but there are so many more than that! Think about how calming these foods can be to keep inflammation down.
3. Decreased Cardiometabolic Risk, Improved Insulin Sensitivity, Decreased Cholesterol, and All-Cause Mortality
Because these plant foods have the ability to modulate, aka shift the gut microbiome, and with the antioxidant capacity of these foods, insulin sensitivity and blood glucose response post meals may be improved (3, 4). Additionally, lower total or LDL cholesterol may improve, as well as decrease blood pressure (5). If the above didn’t convince you enough, then maybe the potential to decrease mortality will (7)!
How to increase intake of plant foods
That’s all great to know the WHY but what about HOW? When I bring up eating more plant foods, especially vegetables from clients there is a bit of a shudder. Things I’ve heard from clients: “I’ll turn into a rabbit”- that one made me giggle or “I am scared that my bowels will not like this!” The how is often the hardest part of any nutrition or health journey and having a provider who can guide you along the way is helpful to meet you where you are and help you make changes slowly.
Plant Foods to Add: (note this it not an all-inclusive list)
Whole Grains:
oats, barley, rye, wheat, rice (black, white, red, brown, wild, etc), sorghum, millet, amaranth, teff, bulgur, buckwheat/kasha, quinoa, spelt. This includes breads and pasta made from these grains
Vegetables:
Non-Starchy: asparagus, artichoke, broccoli, sprouts, cauliflower, brussels sprouts, kale, collards, chard, cabbage, carrots, beets, leeks, onions, cucumbers, garlic, eggplant, green beans, etc.
Starchy: squash (acorn, butternut), plantains, potatoes (white, sweet, red, yellow, purple), parsnips, rutabaga, yam
Beans and Legumes: soy, lentils, peanuts, peas, hummus, beans (black, kidney, garbanzo, pinto, fava, navy, etc)
Fruits: berries (strawberry, blueberry, raspberry, blackberry), apple, banana, cherries, cranberries, grapefruit, kiwi, peach, pear, melon, oranges, lemons, limes
Nuts: Walnuts, almonds, cashews, pistachios, macadamia, coconut, pecan, pine
Seeds: sesame, pumpkin, chia, flax, hemp, sunflower
Herbs and Spices: turmeric, chives, basil, cilantro, oregano, ginger, etc.
Your 7-day meal guide to 30 plant foods:
Enjoy this free 7-day meal guide to help you integrate 30 different plant foods into your weekly diet. Each day focuses on a variety of plants, ensuring you reach the goal by the end of the week. If this feels like a lot, then choose 1-2 meals/snacks/day to give a bit of a makeover, thinking about what you can add to your diet!
Day 1: Starting Strong (14 plants)
Breakfast: Smoothie with spinach, banana, and chia seeds and protein powder
Lunch: Quinoa salad with cherry tomatoes, cucumber, kale, parsley and baked chicken
Dinner: Stir-fry with tofu, broccoli, bell peppers, and garlic
Snacks: Apple slices with almond butter
Day 2: Colorful Choices (14 plants)
Breakfast: Oatmeal with blueberries, flaxseeds, and walnuts
Lunch: Lentil soup with carrots, celery, and onions plus an apple with peanut butter
Dinner: Baked sweet potato with black beans, tomatoes, avocado and ground turkey
Snacks: Red grapes and almonds
Day 3: Variety is Key (11 plants)
Breakfast: Greek yogurt with strawberries, pumpkin seeds, and honey
Lunch: Mixed greens salad with arugula, radishes, sunflower seeds, and shrimp
Dinner: Chickpea and chicken curry with tomatoes, spinach, and cauliflower
Snacks: Orange segments and pistachios
Day 4: Flavorful Feasts (12 plants)
Breakfast: Whole grain toast with mashed avocado, cherry tomatoes and eggs
Lunch: Farro chicken bowl with roasted Brussels sprouts, butternut squash, and kale
Dinner: Vegetable and steak fajitas with bell peppers, onions, and zucchini
Snacks: Carrot sticks with hummus
Day 5: Nutrient-Rich Meals (12 plants)
Breakfast: Smoothie bowl with yogurt, mango, kiwi, and hemp seeds
Lunch: Brown rice sushi with avocado, cucumber, seafood, seaweed and edamame
Dinner: Eggplant Parmesan with marinara sauce and fresh basil
Snacks: Pear slices + pistachios
Day 6: Taste the Rainbow (13 plants)
Breakfast: Chia pudding with raspberries, pomegranate seeds, and almonds
Lunch: Barley salad with artichoke hearts, sun-dried tomatoes, olives, and salmon
Dinner: Spaghetti squash with marinara sauce, mushrooms, spinach, and ground beef or crumbled tofu
Snacks: Mixed berries + yogurt
Day 7: Finishing Strong (14 plants)
Breakfast: Smoothie with kale, pineapple, flaxseeds, protein powder
Lunch: Black bean tacos with cabbage slaw, cilantro, lime, and rice
Dinner: Stuffed bell peppers with quinoa, chicken, tomatoes, zucchini, and corn
Snacks: Apricots and walnuts
Let’s Summarize!
Incorporating 30 different plant foods full of fiber into your weekly diet can transform your gut health, leading to numerous health benefits. Embrace a variety and color from your plant-based foods. See how colorful you can make your meal. Start experimenting with different fruits, vegetables, grains, nuts, seeds, and legumes, and watch your gut health flourish!
References:
Fibres and Colorectal Cancer: Clinical and Molecular Evidence
Plant polyphenols as dietary antioxidants in human health and disease
The gut microbiome modulates the protective association between a Mediterranean diet and cardiometabolic disease risk
Effect of Plant-Based Diets on Gut Microbiota: A Systematic Review of Interventional Studies
