The power behind the diversity of plants

We all know that eating five a day is good for you but diversifying the fruit and vegetables you eat weekly can improve your overall gut health.

How many fruit and vegetables are we recommended to eat a day?

The NHS and World Health Organisation recommend that we eat five portions (80g for adults) of fruit and vegetables a day, potatoes are not included in this and beans and pulses only count as one portion no matter how many you eat. Eating the recommended daily amount may prevent stroke, heart disease and type 2 diabetes. However, in the UK only around one in three people eats their five a day.

“In the UK only around one in three people eats their five a day”

Should we aim higher for our gut health?

Research has shown that there is an association between people who eat over 30 different plant types per week and a higher diversity of their gut microbiome, regardless of their diet choice (vegan, vegetarian, omnivore etc.). Having a greater diversity of bacteria, archaea, viruses and eukaryotic microbes in your gut is thought to make our gut microbiome better at recovering from or adjusting to disruptions. However, it is important to note that microbiome diversity is not the only measure of gut microbiome health, but just one aspect to consider.

Eating a plant diverse diet also provides you with a wealth of vitamins and minerals as well as phytochemicals. These vitamins and minerals help ensure our bodies are working properly and keep us healthy. Phytochemicals may help regulate gut microbiota, balancing our gut microbial communities (if you want to learn more about phytochemicals check out our previous blog). 

Finally, do not be afraid of buying “ugly” looking vegetables and fruits, they may actually be better for you compared to the “perfect” ones. This is because they are often grown in stressful conditions without chemicals, which makes the plants produce more polyphenols (a group of phytochemicals thought to be beneficial for our gut microbiome). 

“There is an association between people who eat over 30 different plant types per week and a higher diversity of their gut microbiome”

Need any help eating more diverse plants?

I know that eating 30 different plants per week can sound like a lot, but it’s more attainable than you may think. Starting the day off with berries on your porridge or some vegetables in your omelette can get you well on your way. If you are feeling stuck check out our website for gut loving ideas.

If you want any support or personalised advice on optimising your diet for gut health, please book an appointment at the Gut Feeling clinic.