According to research from the American Gut Project, the key to improving gut health is by consuming a variety of 30 plant foods each week. UK gut experts such as Prof Tim Spector and Dr Megan Rossi also recommend this approach in order to support gut health. Plant foods encompass a wide range of options including fruits, vegetables, grains, legumes, nuts, seeds, herbs, and spices.
However, it’s not just about consuming more plant foods – reducing added sugars in your diet can also have a positive impact on gut health. Studies have shown that high sugar intake can disrupt gut bacteria and lead to increased inflammation and weight gain. Most added sugars are found in ultra-processed foods like biscuits, breakfast cereals, soft drinks, ready meals, sauces and dressings. It’s important to check labels for sugar content – anything with more than 5g of sugar per 100g may not be the best choice. Opt for lower-sugar alternatives or try making your own homemade versions.
To kickstart your new eating habits and improve your gut health, try out some Week 1 recipes that focus on incorporating a variety of plant foods. For example, you could start with 10-plant-foods overnight oats to give your gut a healthy boost. By gradually introducing more plant-based foods and reducing added sugars from your diet, you can make meaningful improvements to your gut health and overall well-being.
