The Essential Foods to Eat Weekly for a Healthy Gut

Gut health has become a popular topic of discussion in recent years, and for good reason. The health of your gut microbiome plays a crucial role in your overall well-being, impacting everything from your immune system to your mental health. With so much focus on gut health, it’s important to know where to start when it comes to supporting a healthy gut.

According to gastroenterologist Will Bulsiewicz, M.D., one key factor in improving gut health is to focus on incorporating gut-healthy foods into your diet. The Mediterranean diet, known for its emphasis on plant-based foods, has been touted as one of the best diets for gut health. By eating a variety of plant-based foods, you can support your gut bacteria, increase your fiber intake, and promote overall health.

Research suggests that consuming at least five different servings of plants each day can have long-term benefits for your health. In a 2018 study, it was found that consuming 30 different types of plants per week positively impacted the gut microbiome. While this may seem like a daunting number, there are easy ways to incorporate a variety of plants into your diet without breaking the bank.

One simple way to add more plants to your diet is by including them in soups, salads, sauces, and smoothies. By thinking about how you can add more plants to each meal, you can easily increase your plant diversity and support your gut health. Fruits, vegetables, grains, nuts, and other plant-based ingredients all count towards your plant intake, so don’t limit yourself to just leafy greens.

When it comes to specific ingredients to add to your meals, Bulsiewicz recommends incorporating seeds like chia, flax, and hemp into your diet. These seeds are rich in omega-3 fatty acids, which can help reduce inflammation and support heart health. Beans are another great plant-based ingredient to include in your meals, as they are full of nutrients and can help with weight management and satiety. Berries, such as blackberries, raspberries, strawberries, and blueberries, are also recommended for their antioxidant content and anti-inflammatory properties.

Incorporating more plants into your diet doesn’t have to be complicated or expensive. Whether you’re adding chia seeds to your smoothie, beans to your salad, or berries to your yogurt, there are countless ways to enjoy a variety of plant-based foods. By prioritizing both your health and your taste buds, you can create delicious and gut-healthy meals that support your overall well-being. Remember, the goal is to enjoy the process of incorporating 30 different plants into your weekly routine and make it a fun and delicious experience.