By Mitch Kemmis
What we eat has a huge effect on our overall health and well being. Our diet and gut health have a huge link. Greater gut microbiota diversity is associate with better health outcomes. Good gut health is correlated with:
- Improved immunity
- Better weight management
- Improved energy levels
- Improved mental state
- Improved bone health
- Lower inflammation (which can lead to a lot of diseases)
- Reduced risk of some cancers
The best way to achieve diversity is to consume a variety of fibre rich, whole foods every day. The gut microbiome is responsive and can change within days of changing the diet.
Research has shown that those who consumer 30 or more plants per week have favourable diversity in their gut microbiome.
How many plants per week do you think you consume? We would like to set you a challenge, the Healthy Habit, better 'Gut Health Challenge'.
Below is a checklist of 30 different in season plant foods. See how many of these you can include in your diet for one week. (There are also some bonus items at the bottom for those who want to go above and beyond).
This will optimise your gut health and create healthy eating habits ; )
Plant Food Checklist
Fruits
1 - Apple
2 - Kiwi fruit
3 - Lemon
4 - Mandarin
5 - Orange
6 - Pear
7 - Pineapple
Vegetables
8 - Avocado
9 - Broccoli
10 - Brussel sprouts
11 - Capsicum
12 - Carrot
13 - Cauliflower
14 - Eggplant
15 - Kale
16 - Mushroom
17 - Pumpkin
18 - Spinach
19 - Sweet potato
20 - Legumes (chickpeas, beans etc)
21 - Grains, nuts and seeds
22 - Oats
23 - Brown rice
24 - Quinoa
25 - Any type of nut
26 - Sesame seeds
27 - Pumpkin seeds
Herbs and spices
28 - Ginger
29 - Mint
30 - Rosemary
Bonus items:
- Chia seeds
- Flax meal/oil
- Barley
- Freekeh
- Teff seeds
- Wheatgrass
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