How to eat over 30 plants a week
May 15, 2023
Gut microbes play an important role in our overall health and well-being. You see, these trillions of microbes in our body affect the way genes are expressed, our hormones, our mental health, our immune system, and how we metabolize food!
More specifically, a rich, diverse gut microbiome is linked to health and vitality. In contrast, a lack of diversity (or dysbiosis) in the gut is associated with obesity, insulin resistance, autoimmune conditions, mental health issues like anxiety and depression, and other inflammatory chronic diseases.
Eating a diet rich in fiber from whole plant foods, coupled with fermented foods like kimchi, sauerkraut, and miso, is the best thing you can do to support a rich, healthy microbiome.
Each food produces a different mix of short chain fatty acids—so potatoes produce a different mix than kale. Therefore, a variety of whole plant foods is key!
Even if you're following a plant-based vegan diet, it’s easy to get stuck in a rut with eating the same foods, week after week.
Here are three fiber-fueled recipes to help you get in over 30 plants weekly.
1. Rainbow Salad
You may have heard that you should "eat the rainbow." This is great advice given the antioxidants and beneficial phytochemicals found in different plant pigments. Eating different colors of whole plant foods also gives you lots of fiber. Adding a big rainbow salad to your routine is a great way to boost the diversity of plants in your diet. This salad contains 24 different plants.
Click here to get the recipe!
2. Ancient Grains Bowl
This ancient grains bowl is a prebiotic powerhouse! It provides a satisfying and tasty base for both a sweet, fruit-focused porridge and a savory veggie and bean-based breakfast bowl. This fruit-packed ancient grains breakfast bowl has 10 different plants.
Click here to get the recipe!
3. Veggie Chili
This chili recipe is a go-to favorite! Made with three different beans and a melody of different vegetables, mushrooms, herbs and spices it's a great way to add diversity to your diet. Top this off with sliced avocado and cashew sour cream for a delicious satisfying meal. This veggie chili recipe has 14 different plants.
Click here to get the recipe!
Here are some other recipes to check out:
- Miso Soup with Mushrooms
- Superfood Smoothie
- Southwestern Salad in a Jar
- Mushroom Barley Soup
- Curried Butter Beans
To learn more about fiber and gut health, check out the book Fiber Fueled by gastroenterologist, Dr. Will Bulsiewicz.
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