7 Ways To Diversify Your Gut Microbiome

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The health of our gut and gut microbiome is still a growing area, we definitely don’t have all the answers. What we do know however, is that the more diverse our (plant-based) diet is, the more diverse the nutrient supply of our gut microbiome. This then leads to a well-fed, happy gut with a range of microbes to help foster good health and immunity. 

To help you out and put this growing body of evidence into practical steps, I’ve put together some of my favourite ways to help diversify your diet and subsequently, your gut microbiome. 

1.GET ON THE CANS…

The cans of beans and legumes, of course! Add a can of beans or legumes to your next meal. Chickpeas are an easy addition to salads, or white cannellini beans go great in a cooked tomato dish. Feeling a bit of a sweet tooth? Try my Raspberry & Black Bean Brownies - trust me, you can’t taste the beaniness it at all. 

2. TRY A NEW GRAIN

Experiment with some whole-grains that you don’t usually consume. An easy way to do this is visit the microwave rice section in the supermarket. Trade you regular white or brown rice for an ancient grain mix or black rice packet. If you need some more ideas or motivation for wholegrains in the pantry, check out my Pantry Staples List.

3. BUY A BOOK

Sometimes we need a little more inspo to break out of our current habits. Buy a new cookbook or find a new blog which might motivate you to try something new. Choose a plant-based or vegetarian themed cook book to help inspire you with new plants or new flavour combos to test out.

4. MEAT-FREE MONDAY

Plant foods are the best sources of nutrients for a healthy microbiota. Try adding a vegetarian meal to your Monday (or anyday of the week for that matter!) Substitute your serve of meat for tofu, eggs, legumes, cheese or nuts. Stuck for ideas? Check out my latest recipes.

5. MIX IT UP

Spice up the way you prep and cook your meals. If you tend to have roast veggies, maybe try them sautéed or steamed. Or, if you like to have canned fruit with breakfast, maybe try some fresh or warmed frozen berries.

6. POLYPHENOLS

Polyphenols are specific plant compounds that have been shown to have health benefits to the body, including; assistance with blood pressure control, potential to lower cholesterol levels or decrease oxidative stress. Polyphenols are digested by our gut bacteria and help increase the diversity of microbes in our gut. 

Add some of these polyphenol sources to this week’s shopping list; 

  • Cocoa & Dark Chocolate

  • Red Wine

  • Grapes with skin on

  • Green Tea

  • Almonds

  • Onions

  • Green Leafy Veg

7. DO THE DIRTY THIRTY

There in a building body of evidence that supports the notion a more diverse plant-based diet makes for a more bacterially diverse gut. In particular, studies have found that those who consumed more than 30 different types of plants is week had a more diverse gut micro biome than those who consumed 10 or less/week. Try to eat the rainbow and add in as many different colours and plants as possible.