Inspired by visiting the RHS Chelsea flower show last month, I wanted to explore the benefits of eating at least 30 different plant-based foods each week and to share a simple summer recipe to help you reach this target. I make this soup ever year during the summer months for my family to enjoy.
Your gut microbiome is a vibrant ecosystem of trillions of microorganisms that play a crucial role in your overall health. Maintaining a diverse and healthy gut microbiome can enhance digestion and support immunity. One effective way to support your gut microbiome is by incorporating a variety of plant-based foods into your diet. Here’s some of the science behind this guidance and practical tips to achieve it.
The Science Behind Plant Diversity and Gut Health
· Microbial Diversity: A diverse diet encourages a diverse gut microbiome. Different plants provide various types of fibres and polyphenols that feed different microbial species that help support digestion and your immune system.
· Fibre-Rich Foods: Plant-based foods are rich in dietary fibres, which serve as prebiotics, nourishing beneficial gut bacteria, which in turn produce short chain fatty acids.
· Short Chain Fatty Acids: Research has shown that people who hit the 30 plant mark have more bacteria that produce short chain fatty acids (SCFAs)- acetate, propionate, and butyrate. Their bioactivities have been widely studied. Research has found that these SCFAs can have many health benefits, such as anti-inflammatory, immunoregulatory, anti-diabetes, anticancer, cardiovascular protective, hepatoprotective, and neuroprotective activities.
· Polyphenols: These are plant compounds with antioxidant properties that promote the growth of beneficial microbes. Polyphenols have been associated with a decreased risk of heart disease, stroke, and diabetes
What Counts as Part of the 30 Plants?
To reach the goal of consuming 30 or more plant-based foods each week is easier than you think and you can include:
Vegetables: Leafy greens (e.g. spring greens), root vegetables (e.g. beetroot), cruciferous vegetables (e.g. cauliflower), and nightshades (e.g. tomatoes).
Fruits: Berries, citrus (e.g. lemons), tropical fruits (e.g. pineapple), and stone fruits (e.g. apricots).
Legumes: Beans, lentils, chickpeas, and peas.
Whole Grains: Oats, quinoa, barley, and brown rice.
Nuts and Seeds: Almonds, chia seeds, flaxseeds, and sunflower seeds.
Herbs and Spices: Parsley, basil, mint, turmeric, and cumin.
Fermented Foods: Sauerkraut, kimchi, miso, and tempeh.
Other Plant-Based Foods: Seaweeds, mushrooms, and edible flowers.
The great news is that there isn’t a particular serving size (although obviously 1 sprig of parsley wouldn’t count)!
Seasonal Eating
Eating seasonally means consuming fruits and vegetables that are in their peak harvest period. This practice helps ensure that you get the freshest, most nutrient-dense produce. Seasonal eating also supports local agriculture and reduces your carbon footprint.
Spring: Asparagus, peas, radishes, strawberries, and spinach.
Summer: Tomatoes, zucchini, bell peppers, blueberries, and peaches.
Fall: Squash, pumpkins, apples, Brussels sprouts, and carrots.
Winter: Kale, citrus fruits, sweet potatoes, pomegranates, and leeks.
So, here’s a recipe that packs in a variety of plant-based ingredients.
Gazpacho Soup Recipe
Gazpacho is a refreshing, cold soup perfect for summer.
Ingredients
Tomatoes (5 large)
Cucumbers (2 medium)
Red bell pepper (1 large)
Green bell pepper (1 large)
Red onion (1 small) or 1-2 spring onions
Garlic (2 cloves)
Olive oil (1/4 cup)
Red wine vinegar or vinegar of your choice (not balsamic) (2 tbsp)
Fresh basil (1/4 cup)
Fresh parsley (1/4 cup)
Sea salt (to taste)
Black pepper (to taste)
Lemon juice (1 tbsp)
Garnish (freshly chopped thyme – optional)
Directions
Prepare Vegetables: Chop the tomatoes, cucumbers, bell peppers, red onion, and garlic.
Blend Ingredients: In a blender, combine chopped vegetables, olive oil, red wine vinegar, basil, parsley, sea salt, black pepper. Blend until smooth.
Chill Soup: Transfer the mixture to a large bowl and refrigerate for at least 2 hours, allowing the flavours to infuse.
Serve: Pour the chilled gazpacho into bowls.
For a more substantial dish chop 3 boiled eggs into the soup or on top as a garnish.
Plant-Based Ingredients Count
This gazpacho soup recipe incorporates 12 different plant-based ingredients, contributing to over a third of the goal of consuming 30 or more plant-based foods each week.
By diversifying your plant-based food intake and eating seasonally, you can effectively nourish your gut microbiome and promote overall well-being. Enjoy the journey of exploring new fruits, vegetables, herbs, and grains as you support your inner garden.
The Gazpacho recipe provided serves approximately 4-6 people, depending on portion sizes. This makes it a great dish for a small gathering or for meal prep, as it can be enjoyed over several days.
Melody Mackeown is a registered Nutritional Therapist and Microbiome Analyst. Please click on the link below if you would like to find out more about Melody or to book an Exploratory Call or Initial Appointment with her.
References:
McDonald, D., Hyde, E., Debelius, J. W., Morton, J. T., Gonzalez, A., Ackermann, G., … &
Knight, R. (2018). American gut: an open platform for citizen science microbiome research. Msystems, 3(3), e00031-18. [accessed April 2022 via: https://pubmed.ncbi.nlm.nih.gov/29795809/]
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