Boost Your Gut Health with Plant Variety

Quick Smiles:

• Eating a variety of plant-based foods supports a healthier gut.
• Including 30 different plant-based foods each week boosts microbial diversity.
• Delicious and easy meals make it simple to add more plants to your plate.

Including more plant-based foods in your daily meals can help nourish the good bacteria in your gut and protect your health in many ways.

Americans are showing enthusiasm for adding more plants to their diets and choosing less red meat, which can be a positive step for overall well-being.

Consistency is important—having fruits and vegetables regularly allows you to reap the full benefits.

“Eating beans once in a blue moon doesn’t have some magically transformative impact on gut health,” said Alyssa Lavy, registered dietitian and owner of Alyssa Lavy Nutrition & Wellness.

One expert tip: aim for 30 different plant foods each week for greater microbial diversity, as suggested by a study published by the American Society for Microbiology.

Including herbs, spices, fruits, vegetables, and whole grains adds important fiber, probiotics, and prebiotics, according to dietitian Joy Bauer.

“Greater diversity equals better health,” said Bauer.

Eating a broad mix of plant-based foods helps strengthen your immune system, manage inflammation, and even supports your mood and mental sharpness.

The benefits are many: dietary fiber feeds healthy bacteria, can lower diabetes and heart disease risks, and supports mental wellness. Prebiotics, found in many plants, fuel healthy bacteria and support bone health and immunity. Probiotics from certain foods help with digestion and block harmful bacteria.

Some high-fiber choices include oats, sweet potatoes, chia seeds, chickpeas, and avocado. Top plant-based prebiotic options are bananas, artichokes, asparagus, garlic, onions, and beans. For probiotics, try yogurt, kefir, kimchi, miso, or sauerkraut.

Creative meals like Pumpkin Banana Pudding for breakfast, Healthier Reuben with Turkey and Sauerkraut for lunch, and Miso Salmon with Roasted Artichoke Hearts for dinner are delicious ways to enjoy more plant-based foods.

Simple expert tips, shared each weekday, can help make healthy eating and living easier and more enjoyable.

Looking for more ways to try new plants? Consider adding a few new fruits or veggies to your meals each week and enjoy the boost in energy and wellness that comes from variety.

Source