It seems like you can’t search anything about health these days without #guthealth popping up! Foods and supplements hitting the shelves, marketed to promote wellness, heal your gut and even “cure” you. But what do we really know about the gut microbiome?

You have tiny little microorganisms living in and on you, affecting your health. This includes a collection of “good bugs” (beneficial) and “bad bugs” (potentially pathogenic/opportunistic). These bugs can affect your susceptibility to autoimmunity, mental health conditions, cancers, type 2 diabetes, acne, and even food intolerances. Your personal dietary choices and environment influence your gut microbiome, and consequently, your well-being.

Dietary diversity is associated with greater microbiota diversity. Individuals who consume a range of plant foods, at least 30 a week, compared to 10 a week, have a more diverse range of gut bugs. Different types of plant foods expose you to a mix of fibres and nutrients, benefiting your gut health.

So, how many do you do?

Incorporating more foods into your diet can be a bit overwhelming. Download my free “plant foods bingo” infographic to stick up on your fridge. It also includes an easy ingredient recipe builder, to help you get started with diversifying your diet. Each week, see if you can add another plant to build to 30.

Psst, it’s kid friendly too!

References

Doi: 10.1016/j.molmet.2016.02.005

Doi: 10.1136/bmj.k2179