Dietitian Says: Vary Your Diet for Gut Biodiversity
Boost Your Gut Health: Simple Ways to Add Dietary Variety and Increase Gut Bacteria Diversity
A friendly reminder. Don’t buy the same foods every time you go to the supermarket.
Your RD says, vary the foods in your diet and reap the benefits of weight management, energy, improved gut microbiome.
Eating a more diverse diet = diversity in gut bacteria. Increased diversity in gut bacteria is associated with better health outcomes and more effective weight management. Each time you go to the store swap out 1 item you commonly buy with an item you haven’t eaten in a while or have never tried.
Food Swaps and Rotation Examples:
Fruits: swap blueberries & strawberries (my fave fruits) for blackberries and raspberries.
Veggies: swap romaine lettuce for two types of lettuce greens like arugula and baby kale.
Nut Butters: swap almond butter or natural peanut butter.
Proteins: swap chicken for turkey, salmon and extra firm tofu a few nights out of the weeks as opposed to strictly eating chicken every day.
Other ideas:
Embrace a Rainbow of Fruits and Vegetables: Different colors in fruits and vegetables signify a variety of nutrients and antioxidants. Aim to include a range of colorful produce in your meals. For instance, red berries, orange carrots, green leafy vegetables, and purple eggplants can all contribute to a richer gut microbiome.
Experiment with Whole Grains: Instead of relying solely on wheat-based products, diversify your grain choices. Explore ancient grains like quinoa, farro, and amaranth. These grains provide unique fibers that nourish different types of gut bacteria.
Incorporate Legumes: Beans, lentils, chickpeas, and other legumes are excellent sources of fiber and plant-based protein. They also contain prebiotics, which are compounds that promote the growth of beneficial gut bacteria.
Add Fermented Foods: Fermented foods like yogurt, kefir, sauerkraut, kimchi, and kombucha are rich in probiotics – live microorganisms that positively impact gut health. They introduce beneficial bacteria into your gut and contribute to its diversity.
Don't Forget Nuts and Seeds: Nuts and seeds offer healthy fats and various nutrients. They also contain fiber that feeds good bacteria in your gut. Walnuts, chia seeds, flaxseeds, and almonds are great options.
Explore Different Protein Sources: Diversify your protein intake by incorporating sources like fish, lean poultry, tofu, tempeh, and legumes. Each protein source introduces different nutrients and compounds to support diverse gut bacteria populations.
Go for Herbs and Spices: Herbs and spices not only enhance the flavor of your meals but also offer unique health benefits. Garlic, onion, turmeric, ginger, and oregano have been linked to improved gut health.
Add fermented foods: Get creative with adding fermented foods to meals; old fashioned Sauerkraut, Kimchi, Greek Yogurt, Miso, Kefir, and every ‘trad wife’s’ favorite SOURDOUGH… mastering my homemade sourdough is a goal of mine this year. In the meantime, I’ll link my favorite store bought options, Here, Here and/or Here. Most importantly is… why do you need Fermented Foods? And the answer to that best discussed on this blog post.
Stay tuned for recipe + video my Sourdough journey.
Rotate Your Food Choices: Consistently eating the same foods can limit the types of bacteria that thrive in your gut. Introduce a rotation of foods to expose your gut to a wider range of nutrients and compounds.
Promoting gut bacteria diversity doesn't have to be complicated. By incorporating a colorful array of fruits, vegetables, grains, legumes, fermented foods, and various protein sources, you can nurture a thriving ecosystem of gut bacteria.
*Remember that consistency is key; gradually incorporating these dietary changes can lead to improved gut health and overall well-being. So, start embracing dietary variety today and watch your gut bacteria flourish!
For more information on ways to meet your unique health and nutrition needs, reach out TheDailyDetoxRD@gmail.com.