What You Should Eat Every Week for a Healthy Gut

The #1 Thing to Do Every Week for Gut Health

Gut health is a topic that’s been gaining a lot of attention lately, and for good reason. Taking care of your gut microbiome is essential for your overall health, and a healthy gut can support your immune health and even help decrease your risk of anxiety and depression.

But if you’re confused about where to start, don’t worry – an improved gut microbiome doesn’t come from a fad diet. In a recent Instagram video, gastroenterologist Will Bulsiewicz, M.D. shared a key factor that he thinks more people should incorporate into their routines. Here’s the gut-healthy weekly habit he wants you to try.

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The #1 Thing to Do Every Week for Gut Health

One’s diet has been proven to affect their gut health for the better or worse, so the best thing to do for your gut health is to eat gut-healthy foods. But there’s a reason why the veggie-forward Mediterranean diet has been named the best diet for gut health.

Specifically, eating a wide range of plant-based foods each week can support your gut bacteria, ensure that you’re eating enough fiber, and help benefit your overall health. Recent research suggests that eating 5 different servings of plants each day may help improve your long-term health.

How Many Plants Should You Eat a Week?

The gastroenterologist suggests eating 30 different plants each week, referencing the magic number from a 2018 study on how plant diversity positively impacts the gut microbiome. This may seem like a large number, but Bulsiewicz is aware it may appear undoable – but that’s not the case.

Ways to Eat More Plants

First, it’s important to note that "plants" means fruits, vegetables, grains, nuts, and other plant-based ingredients, so don’t limit yourself to the leafy greens (even though they are incredibly nutritious). Bulsiewicz says there are four types of dishes that are a snap to add plants to – soups, salads, sauces, and smoothies.

"They’re all a vehicle to deliver a diversity of plants to your gut microbiome," he explains. "Anytime you’re making one of these in the kitchen, you should be thinking, ‘How many more plants should I add?’"

Here are some recipes that incorporate at least four different plants each:

• Soups: Try adding spinach, kale, bell peppers, and carrots to your favorite soup recipe.
• Salads: Mix together lettuce, tomatoes, cucumbers, and avocado for a tasty and healthy salad.
• Sauces: Use a variety of herbs and spices, such as oregano, basil, and thyme, to add flavor to your sauces.
• Smoothies: Blend together your favorite fruits and vegetables, such as berries, bananas, spinach, and avocado, for a quick and easy smoothie.

Healthy, Easy Ingredients to Add to Your Meals

If this still leaves you unsure of what to buy on your next grocery run, Bulsiewicz has some suggestions for you.

Here are the doctor’s personal favorite plants to include in his breakfast, lunch, and dinner:

• Seeds: Chia, flax, and hemp seeds are all great sources of fiber and omega-3s, and can be added to your smoothies, salads, or used as a topping for your oatmeal.
• Beans: Get as many varieties of beans into your diet as possible – black beans, pinto beans, chickpeas, lima beans, and kidney beans are all great options.
• Berries: Blackberries, raspberries, strawberries, and blueberries are all packed with antioxidants and can be enjoyed as a snack or added to your oatmeal or yogurt.

The Bottom Line

There are many ways to incorporate more plants into your regular eating pattern, whether that’s sprinkling on blueberries and chia seeds on top of your oatmeal, or using up your seasonal produce and canned beans for a comforting soup. The most important thing is making sure you’re prioritizing both health and taste so you can enjoy each bite of your gut-healthy meals.

As Bulsiewicz puts it: "Let’s get to 30, let’s have fun doing it, let’s make it delicious."

FAQs

Q: How many plants should I eat a week?
A: According to gastroenterologist Will Bulsiewicz, M.D., you should aim to eat at least 30 different plants each week.

Q: What types of plants are considered gut-healthy?
A: A wide range of plant-based foods, including fruits, vegetables, grains, nuts, and seeds, can support your gut bacteria and overall health.

Q: How can I incorporate more plants into my diet?
A: Try adding plants to your soups, salads, sauces, and smoothies, and experiment with different recipes and ingredients to find what works best for you.

Q: What are some easy ways to get more plants into my diet?
A: Some easy ways to get more plants into your diet include adding spinach and avocado to your smoothies, using canned beans in your soups and salads, and sprinkling chia seeds on top of your oatmeal.