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We all know that a healthy diet is crucial to optimal health and wellbeing however, we often overlook its impact on the gut which influences so many aspects of our health. Inside our digestive system is the microbiome which is comprised of trillions of bacteria. This not only supports our digestive health but also immunity, defending against invading bugs and regulating inflammation. The microbiome can also influence mood with most of the ‘feel-good neurotransmitter, serotonin produced in the gut.
Eating a variety of plant-based wholefoods is one of the easiest ways to support our gut health and boost beneficial bacterial strains in our microbiome.1,2 It’s been shown that omnivores eating meat and plant diets can increase the diversity of their microbiome by including more healthy plant foods.1 Prebiotics nourish our microbiome by providing a food source for our beneficial gut bugs. Prebiotic plant foods include legumes, peas, barley, jerusalem artichoke, dandelion greens, beets and cabbage.
SWAP ANIMAL PROTEIN FOR PLANT PROTEIN
Plant-based proteins help nourish a diverse range of gut bacteria, unlike animal proteins such as red meat, which have been linked with reduced beneficial bacteria and inflammation.1 If you’re looking for the best plant-based supplement for fitness, a vegan protein powder can help boost muscle mass, when combined with resistance training, to support a healthy, active lifestyle.5
UP FERMENTED FOODS
Fermented foods are microbe-rich foods that include sauerkraut, kimchi, yoghurt and kombucha. Humans have been enjoying their health benefits for thousands of years. Fermentation improves digestibility of the food and bioavailability of nutrients to release their full nutritional value. Fermented foods also boost beneficial gut bacteria and overall microbiome diversity for optimal health.2
Fermenting plant-based proteins such as pea and rice makes them easier to digest, so you can enjoy the benefits while minimising the risk of bloating and discomfort.
GO ORGANIC
Eating a variety of organic foods optimises a nutritious diet, diverse microbiome and reduces exposure to pesticides and other toxins which may disturb beneficial gut flora. Organic fruit and vegetables have been found to have higher content of antioxidant-rich polyphenols which nourish beneficial bacteria. Choosing organic or limiting meat and dairy can reduce exposure to antibiotic use in standard animal food production, which may harm our gut bacteria. Plant-based organic protein powder can support our vitality when our daily protein needs fall short.
BOOST ORGANIC GREENS
Nutritious sprouts and greens like alfalfa, barley grass, dandelion, rocket and wheat grass are known for being packed full of phytochemicals and nutrients. Increasing your variety of edible sprouts, grasses, fruits and vegetables supports a diverse, healthy microbiome.1 It can be difficult to achieve a variety of plant foods in busy everyday life. An organic greens supplement can provide an extra boost when we need it most.
MARVELLOUS MUSHROOMS!
Mushrooms such as cordyceps, reishi, shiitake and maitake contain polysaccharides that are fermented by gut bacteria. Research has explored their benefits as natural supplements for immunity and a healthy microbiome. Mushroom beta-glucans act as prebiotics, boosting the activity and growth of beneficial bacteria in our gut.
KEEP IT CLEAN
Avoiding processed food, excess sugar and artificial additives can further support a healthy microbiome. Try natural sweeteners like zero-calorie stevia and flavours such as cinnamon and vanilla to provide delicious taste, while giving you peace of mind your food is free from unwanted additives. Cocoa not only tastes great but is also a source of polyphenols which act as a prebiotic to nourish your microbiome.
