"Fruits, vegetables, as well as wholegrains, legumes, nuts, and seeds, not only contain micronutrients and vitamins crucial for bodily processes and general health, they're also high in gut-friendly fiber. A 2018 study called The American Gut Project found that people who ate 30 plant foods a week had more "good" bacteria and less "bad" bacteria in their guts than those who ate 10. It gave me an easy framework to follow for eating healthily."
"Gut health has strong links to overall health. As well as digestion, the gut microbiome, the trillions of microbes that live in the colon lining, is thought to influence our mood, skin, hormones, immune system, weight, and possibly even cancer risk. Research suggests that a diverse gut microbiome is a healthy one, and that eating a wide range of fiber-rich foods, i.e., plants, boosts diversity."
Consuming 30 different plant foods per week is associated with a more diverse and healthier gut microbiome, with more beneficial bacteria and fewer harmful bacteria. Fruits, vegetables, whole grains, legumes, nuts, and seeds supply micronutrients and gut-friendly fiber that feed a broad range of microbes. The gut microbiome affects digestion and also influences mood, skin, hormones, immune function, weight, and possibly cancer risk. Research indicates that dietary diversity of fiber-rich plants boosts microbial diversity. Practical strategies such as keeping frozen leafy greens and adding them to meals make meeting the 30-plant target manageable without extensive meal prep.
Read at Business Insider
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