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Gut Health Challenge

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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