A focus on plant based foods and the nutritional value they can add to your diet is on the rise.

New research shows that there is a strong correlation between Gut health – the health of the microbiome in the gut – and links with lifestyle related concerns such as obesity, blood pressure, cholesterol, inflammation, pain, cognition and mental health.

Scientist, nutritionists and doctors have been recommending diets high in fruit and vegetables for generations. There is now considerable research indicating we should be increasing not only the quantity of plant-based foods in our diet but also the variety of these products. The good Gut (2019) recommends the consumption of 30 different plant-based products per week to maintain a healthy gut microbiome.

So, what does eating 30 different plant based foods in a week look like?

This can include varying the fruit and vegetables, nuts and seeds, as well as grains we consume. This number may seem like a lot but when you think about all the foods you consume you might be surprised by how many different plant based food varieties you’re actually eating.

What are the different sources of plant based foods?

Plant based food sources can include not only all varieties of fruits and vegetables but nuts and seeds like almonds, cashews, walnuts, pepitas, sunflower seeds, chia seeds, flax seeds, sesame seeds, etc. Grains can include rice, buckwheat, oats, corn, millet, rye, quinoa and whole wheat. Bean sources like legumes, chickpeas, black beans, kidney beans, soy beans and peas also count as differing types of plant based sources. So when you really think about it and add it all up you’re probably consuming more than you think!

Introducing new plant based sources can seem a bit daunting as we are all guilty of sticking to what we know however can be easily achieved by trying to buy even just 1 different plant-based product each time we shop. It is important to note the variety in plant-based foods is shown to be important for meat eaters, vegetarians and vegans alike.

For more information, you can visit https://www.thegoodgut.org/


Want to know more?

If you want more information on nutrition and plant based food sources speak to us about booking a nutrition information session. Or if you’re a new client and would like to book for a FREE full body assessment with one of our Physiotherapists or Exercise Physiologists, call us on 9857 0644 or email us at admin@mdhealth.com.au


Medawar, E., Huhn, S., Villringer, A., & Veronica Witte, A. (2019). The effects of plant-based diets on the body and the brain: a systematic review. Translational psychiatry9(1), 226. doi:10.1038/s41398-019-0552-0

The Good Gut (2018). Eating for Gut Health? Variety Not Quantity of Vegetables is Key. Available from: https://www.thegoodgut.org/eating-for-gut-health-variety-not-quantity-of-vegetables-is-key/#prettyPhoto


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