- Research has shown that eating 30 plants a week is associated with a healthy gut microbiome.
- Nutritionist Gabrielle Morse shares the shopping list she uses to make eating easier this way.
- She buys lots of fruits, vegetables, whole grains, beans, and some dairy products.
Gut health experts recommend eating 30 different plant foods a week for a diverse microbiome (a term used to describe the trillions of microorganisms that live in your digestive system).
That's because, according to a large 2018 study, people who eat at least 30 plants a week have more diverse gut microbes, and therefore more “good bacteria.” This versatility is thought to be associated with better overall health and a variety of health benefits, from smoother digestion to improved mood.
“When you have trillions of microorganisms, you're also including potentially pathogenic microorganisms. So if you can really increase the diversity in your diet, you're going to have the gut bacteria that really help and protect you.” It also increases diversity,” Gabriel says. Morse, a gut health expert and registered dietitian at Gut Health Clinic, told Business Insider.
Morse uses the 30 Plant Rule to guide her diet. This is not restrictive, as it encourages you to try new foods and add more nutritious foods to your plate. “The goal is to feel full and satisfied,” she said.
Plant foods include fruits, vegetables, whole grains, and legumes, as well as herbs, spices, nuts, seeds, and even dark chocolate and coffee.
Morse shared the groceries she buys weekly to make it easier to eat 30 plants a week on BI. Although she doesn't like to plan meals in advance, she can meet her nutritional goals by going to the grocery store every week.
vegetables
Morse always has a wide variety of fresh vegetables in her weekly grocery store, which she often uses as the base for her meals. Vegetables are high in fiber, which is good for your gut health, she says.
As well as trying to mix up ingredients each week to diversify her diet, she also uses ingredients based on what's on offer, what's in season and what can be sourced locally for environmental reasons. , deciding which produce to choose.
However, in a typical week, she buys:
fruit
Morse also buys different fruits each week. She usually has fruit for breakfast, but she often eats it as overnight oats or as a snack.
Her go-to fruits are:
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frozen berries
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apple
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orange
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kiwi
fish
Each week, Morse buys white fish such as sea bass and oily fish such as salmon, mackerel and trout. She eats fish because it's a good source of protein and omega-3 fatty acids, which are good for heart health.
She makes a fish dinner, such as salmon with mashed potatoes and vegetables, or adds canned fish to a salad for volume.
dairy products
Morse says dairy products are a good source of protein, calcium, and often healthy fats. She always chooses the full-fat version because of her flavor, she said, because lower-fat versions often contain additives and sweeteners.
She buys the following dairy products every week:
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greek yogurt
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kefir
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halloumi
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feta
whole grains and beans
Morse is a big fan of legumes and tries to add them to her diet as much as possible. They're a great source of fiber, she said.
Beans are rich in vegetable protein and will help her go to the bathroom regularly. She buys canned beans because it's convenient, but she doesn't have time to soak dry beans during the week.
Whole grains are also high in fiber and are an important part of her diet. She keeps them in stock in bulk, but she also often buys pre-made packs of mixed grains that she can quickly mix into any dish.
She always stocks up on the following whole grains and beans.
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Chickpea
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lentil
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brown rice or wild rice
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Quinoa
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Soba
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whole grain pasta
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butter beans
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cannellini beans
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kidney beans
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Edamame
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Black Eyed Peas
