{"id":6650,"date":"2023-08-18T21:42:03","date_gmt":"2023-08-18T14:42:03","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=6650"},"modified":"2023-08-18T21:42:03","modified_gmt":"2023-08-18T14:42:03","slug":"how-to-eat-more-plants-to-diversify-your-gut","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=6650","title":{"rendered":"How To Eat More Plants To Diversify Your Gut"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<div class=\"drop-cap text-big text-gray\"> <span class=\"drop-cap__first text-dropcap \">I<\/span>t&#8217;s hard to feel or function your best if your <a href=\"https:\/\/www.wellandgood.com\/signs-of-bad-gut-health\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/signs-of-bad-gut-health\/\">gut microbiome is out of whack<\/a>. A <a href=\"https:\/\/www.wellandgood.com\/signs-healthy-gut\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/signs-healthy-gut\/\">healthy gut<\/a> supports everything from your immunity and mood to <a href=\"https:\/\/www.wellandgood.com\/gut-health-affects-sleep\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/gut-health-affects-sleep\/\">your sleep<\/a> and skin\u2026 and this only scratches the sizable surface of its influence. Fortunately, there are many <a href=\"https:\/\/www.wellandgood.com\/how-to-improve-gut-health\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/how-to-improve-gut-health\/\">ways to diversify and support your gut<\/a> with ease.<\/div>\n<p>One hack worth trying out is to up your intake of different types of plant-based foods\u2014namely aiming for 30 or more. According to <a href=\"https:\/\/journals.asm.org\/doi\/10.1128\/mSystems.00031-18\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/journals.asm.org\/doi\/10.1128\/mSystems.00031-18\">2015 findings from the American Gut Project<\/a>, people who eat upwards of <a href=\"https:\/\/www.wellandgood.com\/healthy-gut-microbiome\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/healthy-gut-microbiome\/\">30 kinds of plants per week<\/a> have greater gut diversity than those who eat only 10 or less. I know, reaching this magic number may sound a bit daunting, yet it\u2019s actually a lot easier than you\u2019d imagine\u2014especially if you follow the dietitian-approved tips below. But first: why diversity is the name of the gut health game.<\/p>\n<hr\/>\n<hr\/>\n<h2>Why a diverse gut equals a healthy gut<\/h2>\n<p>The diversity of species in your gut is a top predictor of how healthy your microbiome is (and thus, too, your overall well-being). \u201cA diverse microbiota is associated with better digestion, enhanced immune function, and reduced risk of certain diseases,\u201d says <a href=\"https:\/\/www.simplynourishedfunctionalnutrition.com\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.simplynourishedfunctionalnutrition.com\/\">Sam Schleiger, MS, RDN, CD, CLT, IFNCP<\/a>, a functional medicine dietitian based in Milwaukee, Wisconsin. Different plants pack different nutrients\u2014including vitamins, minerals, phytonutrients, and antioxidants\u2014that provide a wider variety of food and fuel for the beneficial bacteria in your gut.<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/eat-more-plants-gut-health\/\" current-title=\"The No. 1 Way To Fight Inflammation and Boost Your Gut Health Through Food, From a Functional Medicine RD\" current-image=\"Stocksy_txp00ad4b8co4l300_Small_2235150.jpg\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2023-02-18\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/eat-more-plants-gut-health\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/eat-more-plants-gut-health\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/eat-more-plants-gut-health\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<p>Schleiger adds that a diverse plant-based diet can promote better digestion and thriving gut health by:<\/p>\n<ul>\n<li>Boosting fiber intake (which is something <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6124841\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6124841\/\">95 percent<\/a> of us need to get prioritize ASAP)<\/li>\n<li>Enhancing nutrient absorption<\/li>\n<li>Maintaining the health of the gut lining<\/li>\n<li>Combating inflammation<\/li>\n<\/ul>\n<h2>10 tips to seamlessly diversify your plant intake<\/h2>\n<p>\u201cTo optimize gut health, it&#8217;s essential to consume a wide variety of plant-based foods, including fruits, vegetables, whole grains, legumes, nuts, and seeds,\u201d Schleiger shares. If you\u2019re up for the challenge to eat 30 different plants in a week, a bit of planning and creativity will go a long way.<\/p>\n<h3>1. Eat the rainbow<\/h3>\n<p>\u201cExperimenting with different colors of fruits and vegetables can help ensure a diverse nutrient profile and promote healthy gut microbiota,\u201d Schleiger explains. As you start to power up your plant consumption, try to load up on a variety of colors and hues.<\/p>\n<h3>2. Switch up your greens<\/h3>\n<p>If you regularly whip up a salad for lunch or dinner, aim to switch up the types of greens you use as a base. \u201cExperiment with <a href=\"https:\/\/www.wellandgood.com\/types-of-kale-nutrition\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/types-of-kale-nutrition\/\">different leafy greens such as kale<\/a>, Swiss chard, collard greens, arugula, and watercress,\u201d Schleiger suggests. The best hack I\u2019ve found in my own quest to eat 30 plants per week is buying mixed green blends instead of relying on my go-to purple kale. I counted no less than 16 (!) different types of greens in my last batch, which got me past the halfway point of my goal in a single serving.<\/p>\n<blockquote>\n<p>The best hack I\u2019ve found in my own quest to eat 30 plants per week is buying mixed green blends instead of relying on my go-to purple kale. I counted no less than 16 (!) different types of greens in my last batch, which got me past the halfway point of my goal in a single serving.<\/p>\n<\/blockquote>\n<h3>3. Bulk up your smoothies<\/h3>\n<p>Packing your smoothies\u2014and switching up the ingredients when it\u2019s time for your next grocery haul\u2014is another one of the easiest ways to enjoy tons of diverse plants in one go. Schleiger advises including a combination of leafy greens, fruits, seeds, and alt-milk to your blends. You can opt for the likes of mixed blends of greens, berries, and the like to squeeze in a few extra plant-based goodies.<\/p>\n<h3>4. Hack your grain game<\/h3>\n<p>Schleiger suggests prepping different types of whole grains\u2014such as quinoa, brown rice, barley, bulgur, and farro\u2014to serve as a base for salads, grain bowls, stir-frys, and sides. She\u2019s also a fan of subbing cauliflower rice for white rice, noting you can even add it to smoothies to boost their volume and fiber content.<\/p>\n<h3>5. Go nuts<\/h3>\n<p>Nuts and seeds can serve as flavorful snacks on their own or simple additions to your meals. \u201cThey provide healthy fats, protein, and a range of micronutrients,\u201d Schleiger explains. \u201cExamples include almonds, walnuts, cashews, chia seeds, flaxseeds, pumpkin seeds, and sunflower seeds.\u201d Yet again, you can inch closer to your 30-plant goal by opting for a bag of mixed nuts or trail mix snack packs. (My own last purchase included six plants across nuts, seeds, and dried fruits.)<\/p>\n<h3>6. Savor new flavors<\/h3>\n<p>Spice up your (culinary) life by incorporating different herbs and spices to your dishes. \u201cFresh herbs like basil, cilantro, <a href=\"https:\/\/www.wellandgood.com\/parsley-health-benefits\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/parsley-health-benefits\/\">parsley<\/a>, and dill can enhance the taste and nutritional profile of your meals,\u201d says Schleiger. All the while, they\u2019ll count towards the 30-plant quota.<\/p>\n<h3>7. Explore global cuisines<\/h3>\n<p>By expanding your palate with various plants across culinary heritages, you\u2019ll reap greater gut diversity and nutrient intake while enjoying a variety of delightful aromas and tastes. \u201cDifferent ethnic cuisines often incorporate a variety of plant-based ingredients and flavors,\u201d Schleiger explains. \u201cFor instance, Punjabi, Mexican, Moroccan, and Israeli cuisines use an extensive range of herbs, spices, vegetables, and legumes that can contribute to your plant diversity.\u201d<\/p>\n<h3>8. Plan, prep, and conquer<\/h3>\n<p>Meal planning and prep work will make your 30-plant challenge much less daunting (not to mention save you precious time throughout the week). This could entail batch cooking with plant-based ingredients or washing, chopping, and storing veggies in advance to switch up one meal from the next.<\/p>\n<h3>9. Shop local<\/h3>\n<p>Schleiger advises visiting farmers markets or joining a community-supported agriculture (CSA) program. \u201cThese options often offer a wider variety of seasonal fruits and vegetables, providing an opportunity to try new and locally sourced produce,\u201d she explains.<\/p>\n<h3>10. Work your green thumb<\/h3>\n<p>If you have the space, Schleiger recommends growing your own produce in a traditional garden, raised garden beds, or a small herb garden. \u201cOftentimes, seeing the beauty and accessibility of produce right in your backyard is enticing,\u201d she shares. \u201cIt offers the ability to quickly add a variety of fresh herbs, fruit, and vegetables to meals and sneak these ingredients into traditional recipes.\u201d Think: bulking up your pasta sauce with leafy greens, onions, mushrooms, parsley, and oregano.<\/p>\n<h2>The takeaway<\/h2>\n<p>Diversifying the plants in your diet for the sake of better gut health is absolutely a goal worth striving towards, but there&#8217;s no need to overthink the actual number or track it, especially if that can be a trigger for you. While eating more plants in the name of your gut microbiome\u00a0can feel great, Schleiger advises against stressing out over the actual count. \u201cIt&#8217;s important to approach the goal of incorporating 30 different plants into your diet each week with a flexible mindset,\u201d she says. \u201cTry not to feel overwhelmed by the number. Instead, focus on gradually increasing the diversity of plants in your meals and enjoying the process of discovering new flavors and ingredients.\u201d<\/p>\n<blockquote>\n<p>\u201cIt&#8217;s important to approach the goal of incorporating 30 different plants into your diet each week with a flexible mindset. Try not to feel overwhelmed by the number. Instead, focus on gradually increasing the diversity of plants in your meals and enjoying the process of discovering new flavors and ingredients.\u201d<\/p>\n<\/blockquote>\n<p>After all, eating more plant-based fare than usual will always be beneficial no matter what the actual count is. (Of course, there\u2019s a lot more that goes into supporting gut health than your plant intake alone. Lifestyle habits like managing stress, sleeping well, and moving your body also contribute to how well your gut buddies fare.) \u201cEmbrace a holistic approach to wellness and focus on long-term habits rather than fixating on a specific quota,\u201d Schleiger concludes. When it comes to your diet, its \u201coverall quality and consistency will have the greatest impact on your gut health and well-being.\u201d<\/p>\n<\/p><\/div>\n<div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n","protected":false},"excerpt":{"rendered":"<p>It&#8217;s hard to feel or function your best if your gut microbiome is out of whack. A healthy gut supports everything from your immunity and mood to your sleep and skin\u2026 and this only scratches the sizable surface of its influence. Fortunately, there are many ways to diversify and support your gut with ease. One &hellip;<\/p>\n","protected":false},"author":3,"featured_media":6651,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-6650","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.8 - aioseo.com -->\n\t<meta name=\"description\" content=\"It&#039;s hard to feel or function your best if your gut microbiome is out of whack. A healthy gut supports everything from your immunity and mood to your sleep and skin\u2026 and this only scratches the sizable surface of its influence. Fortunately, there are many ways to diversify and support your gut with ease. 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