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Gut health is less about avoiding trigger foods and more about nourishing the trillions of microbes that support immunity, metabolism, and inflammation control. Research shows that eating a wide variety of plant foods — ideally 30 or more per week — increases microbiome diversity and boosts production of beneficial short-chain fatty acids like butyrate. The diversity diet reframes gut health as an act of inclusion, not restriction.
Gut health is all the rage in the media, but most people don’t understand what ‘gut health’ means. To many people, gut health refers to the absence or presence of digestive symptoms. Gut health actually refers to the health of the trillions of microbes (bacteria, yeast and fungi) living in our gut. And how do we achieve optimal gut health? In the science world, it means having an abundant (lots of bacteria) and diverse (types of bacteria) microbiome.
A healthy gut microbiome has been linked with a lower risk of many diseases, such as cancer, heart disease, liver disease, diabetes, asthma, depression and irritable bowel syndrome (IBS) (1, 2). Our gut health also has a role in immunity, production of vitamins and hormones, balancing blood sugar levels and keeping our gut barrier strong (3, 4). So the question becomes, how do we achieve a diverse and abundant gut microbiome?
The more diversity in your diet, the more diverse the nutrient supply for your gut microbes. Researchers at the American Gut Project found that people who ate more than 30 different plant foods each week had a more diverse gut microbiome (5). The research also showed that people who consumed at least 30 different plant foods had more bacteria that produced short-chain fatty acids (5).
Short-chain fatty acids (SCFAs) are a significant player in gut health. They are released as a byproduct of fibre fermentation by our gut bacteria. Basically, our gut bacteria feed off fibre and then release SCFAs. SCFAs are responsible for many of the health benefits associated with gut health.
You may have heard of butyrate in particular. Butyrate has been associated with some fantastic health benefits. Perhaps most importantly, butyrate decreases inflammation in our bodies (6). Inflammation is at the root of many chronic and autoimmune diseases. It is a significant factor in obesity and digestive disorders.
This research study inspired the diversity diet, which focuses on supporting gut health by consuming at least 30 different ‘plant points’ each week. The diversity diet recommends consuming plant points from the six plant food groups: fruits, vegetables, whole grains, legumes, nuts and seeds, herbs and spices. Whole plant foods contribute one plant point, whereas herbs and spices (in addition to extra virgin olive oil, tea and coffee) count as one-quarter point. But remember, each plant-food only counts once per week.
The more diverse, whole plant-based foods you eat, the more you’re likely to boost the diversity of the trillions of gut microbes you have (5). Why does that matter? Essentially, different gut bacteria have different roles in our health. The more diverse your bacteria, the better your gut can support your health.
That does NOT mean you have to cut out food groups and eat 100 per cent plant-based for good gut health. The Diversity Diet is all about including plant foods rather than restricting foods. In fact, studies have shown that this diversity in your diet matters the most and that reasonable consumption of animal products and sweets doesn’t significantly impact our microbiome.
Incorporate a plant-centred diet where most of your diet comprises plant foods (whole grains, fruits, vegetables, beans/legumes, nuts and seeds). This doesn’t mean you must exclude animal products and other foods; your diet should just centre on plant foods. And remember, variety is key!
Increase your fibre intake. Aim for a minimum of 30 grams per day. Remember to gradually increase your fibre intake and ensure you are drinking plenty of water to prevent digestive discomfort as your body gets used to the increased fibre. To increase your fibre intake, choose whole grains and include plenty of fruits, vegetables, nuts and beans.
Include as many whole foods as possible, and limit processed foods.
Try including some fermented foods to add probiotics (live bacteria) to your diet. Kefir, kombucha, kimchi, tempeh and live yogurt are great options.
Choose plant foods with prebiotics (food for our healthy gut bacteria). Examples of prebiotics include chickpeas and other legumes, onions, garlic, artichokes, asparagus, dates and watermelon.
Eat good fat. Studies have linked omega-3 fatty acid intake with increased gut bacterial diversity and production of SCFAs (7).
Remember, the core principle of the diversity diet is the focus of inclusion rather than exclusion in your diet. Our entire lives, we have been focusing on removing supposedly unhealthy foods from our diet – from fat to carbs, to gluten, to dairy and soy – media has always promoted this idea of restriction for health. By emphasizing what you’re adding in, not cutting out, to your diet, you can support your health (and gut health!) in a science-backed way and finally move away from a diet culture mentality of restriction.
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de Vos, W. M., Tilg, H., Van Hul, M., & Cani, P. D. (2022). Gut microbiome and health: mechanistic insights. BMJ Journals, 71(5). https://doi.org/10.1136/gutjnl-2021-326789
Menni, C., Zierer, J., Pallister, T., Jackson, M. A., Long, T., Mohney, R. P., Steves, C. J., Spector, T. D., & Valdes, A. M. (2017). Omega-3 fatty acids correlate with gut microbiome diversity and production of N-carbamylglutamate in middle aged and elderly women. Scientific Reports, 7(1). https://doi.org/10.1038/s41598-017-10382-2
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University of California - San Diego. (2018, May 15). Big data from world's largest citizen science microbiome project serves food for thought. ScienceDaily. Retrieved October 30, 2023 from www.sciencedaily.com/releases/2018/05/180515092931.htm
Wu, H. J., & Wu, E. (2012). The role of gut microbiota in immune homeostasis and autoimmunity. Gut microbes, 3(1), 4–14. https://doi.org/10.4161/gmic.19320
Zhang, Y. J., Li, S., Gan, R. Y., Zhou, T., Xu, D. P., & Li, H. B. (2015). Impacts of gut bacteria on human health and diseases. International journal of molecular sciences, 16(4), 7493–7519. https://doi.org/10.3390/ijms16047493
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