If you’re keen on gut health, you’ve probably heard about the magic number: 30. No, it’s not the age when you finally get your life together, it’s the number of different plants you should aim to eat each week for a thriving gut microbiome.
Why 30? Science shows that diversity is key when it comes to nourishing the trillions of bacteria in your gut. A varied diet packed with plant goodness helps create a robust and balanced microbiome, which means better digestion, stronger immunity, and even improved mental health. But how do you reach this golden number without turning mealtime into a maths lesson? Stick with us; we’ll show you how.
Your gut microbiome is like a bustling ecosystem, home to trillions of microorganisms that play essential roles in keeping your body healthy. Different types of gut bacteria thrive on different nutrients, so the more variety you feed them, the happier and healthier they’ll be.
Eating 30 or more types of plants each week:
And the best part? It’s not just about vegetables. Fruits, nuts, seeds, grains, herbs, and spices all count towards your plant diversity.
Herbs and spices are often overlooked, but they’re powerful contributors to your plant diversity goal. They add flavour and pack a health punch. For instance:
Even dried options like oregano or thyme count. From sprinkling cumin into a curry to adding a pinch of nutmeg to your coffee, these small additions can make a big impact on your gut health.
Let’s break it down. Incorporating 30 plants a week might sound daunting, but with a little creativity, it’s easier than you think. Here are some fun and practical tips to get started:
Plant diversity isn’t limited to greens. Grains, legumes, nuts, herbs, spices, and even your morning coffee beans contribute to your weekly count. Diversify your pantry staples with quinoa, lentils, chia seeds, and oats for easy wins.
Start your day with a plant-packed punch. Add berries, seeds, and nuts to porridge, or blend a rainbow of fruits and spinach into a smoothie. Breakfast burrito, anyone? Fill a wholegrain wrap with scrambled tofu, avocado, tomatoes, and coriander for a plant-powered start.
Salads don’t have to be boring. Toss together a mix of leafy greens, grated carrots, chopped cucumbers, radishes, and a handful of toasted pumpkin seeds. Add fresh herbs like parsley or mint and drizzle with a tahini dressing.
Eating the rainbow isn’t just Instagram-worthy; it’s gut-friendly too. Different colours represent unique phytonutrients, so aim to include red (tomatoes), orange (sweet potatoes), yellow (peppers), green (broccoli), blue (blueberries), and purple (aubergine) in your meals each week.
Swap out the same old rice or pasta for more adventurous options. Think buckwheat, farro, or spelt. Quinoa is a superstar, technically a seed, but it cooks like a grain and is rich in fibre and protein.
Soups, stews, and curries are perfect for sneaking in a variety of plants. Cook a big batch on Sunday and enjoy it throughout the week. Lentil and vegetable curry? That’s easily eight plants in one pot.
Swap processed snacks for plant-based alternatives. Carrot sticks with hummus, trail mix with nuts and dried fruit, or a handful of edamame beans can all boost your count.
Incorporating 30 plants a week is rewarding, but it’s not always easy. That’s where Biomel can help. Our plant-based powders and drinks are crafted to support a healthy microbiome with billions of live cultures, vitamins, and minerals. Plus, with delicious flavours like chocolate and vanilla, Biomel makes gut health feel like a treat, not a chore.
Simply enjoy Biomel as a mid-morning boost or blend it into your smoothie to complement your plant-packed meals. Easy, delicious, and good for your gut, what’s not to love?
Hitting the 30-plants-a-week goal isn’t about perfection; it’s about having fun with food and exploring new flavours. By embracing plant diversity, you’ll nourish your gut, energise your body, and discover a world of culinary possibilities.
So, start small, experiment with new ingredients, and let your kitchen become the playground for your gut health journey. And when you need a little extra support, Biomel is here to help you stay on track.
Your gut (and taste buds) will thank you!
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