The more diverse the microbes are in your gut,  the healthier you are! To achieve diversity of gut microbes you need to eat a diverse diet. Data from the American Gut Project conducted by researchers at University of California San Diego School Medicine found that consuming more than 30 different types of plant foods each week was associated with decreased inflammation and thus lower rates of chronic diseases including cardiovascular diseases. They also found higher amounts of SCFA’s were produced which is associated with lower rates of inflammatory bowel disease and bowel cancers. 

A diverse and balanced gut microbiome is associated with reduction in many chronic diseases including metabolic diseases such as type 2 diabetes and autoimmune diseases. A diverse microbiome equals a stronger immune system that can fight infections better and respond appropriately to triggers so that Autoimmune diseases and allergies do not develop.  The bacteria in our guts make vitamins such as vitamin K and B vitamins; they help the body make neurochemicals such as serotonin and GABA that impact our moods; and they modulate and control inflammation throughout the body.

So let’s get our 30 different types of plant foods every week.  

GET YOUR 30

1. Leeks
2. Onion
3. Garlic
4. Artichoke
5. Asparagus
6. Mushrooms
7. Oregano
8. Rosemary
9. Turmeric
10. Cinnamon
11.  Lentils
12. Black beans
13. Chickpeas
14. Red beans
15. Broccoli
16. Cauliflower
17. Brussel sprouts
18. Purple cabbage
19. Beets
20. Avocado
21. Sunflower seeds
22. Pumpkin seeds
23. Walnuts
24. Blueberries
25. Blackberries
26. Pomegranate
27. Chia seeds
28. Flax seeds
29. Quinoa
30. Brown rice

Click here to read more about the American Gut Project Study

Editor’s Note: The information in this article is intended for your educational use only. Always seek the advice of your physician or other qualified health practitioners with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program.