30 Plants: Why Healthy People Have Happy Guts
Let’s talk about plants... plants that we EAT!
I’m talking about fruits, vegetables, whole grains, herbs, nuts, and seeds. Plant food for our bodies, our minds, our guts, and the bacteria that seem to be behind it all.
You’ve probably heard that there are benefits to eating “plant-based diets” and that we should prioritize “whole foods.” But what does that mean? Do we never eat meat? Packaged goods? Ice cream?! This type of messaging can leave us confused and wondering what other foods - if any - are safe. And while it might pique your interest to hear that a diet rich in fruit, vegetables, and whole grains can lower your cholesterol, improve your mood, help you maintain a healthy weight, and reduce your risk for several diseases, understanding why might be impactful enough to inspire some change. For that, we have to go to the gut.
By “the gut,” we’re referring to the digestive or gastrointestinal (GI) tract. This tube, which runs from the mouth to the anus, is both the connection and the barrier between our food and our bodies; the significance of this relationship cannot be undermined. Here’s why:
The GI tract has 10x more cells than the rest of the body.
75% of neurotransmitters and 95% of serotonin are produced in the gut.
70-80% of the immune system lives in the gut.
The GI tract has a genome that is 100-150x larger than the human genome.
Approximately 100 trillion bacteria are digesting our food, using and producing nutrients, and interacting with body systems and biological processes in ways that are still unknown.
It’s the GI tract that digests our food, absorbs nutrients into our bodies, and keeps foreign and undigested food particles out of our system. We’ve come to learn that this process really isn’t our own! That is, it isn’t entirely human. There is an entire ecosystem of bacteria - the microbiome - that is responsible for, involved in, or directly affected by these processes. It’s because of the microbiome that our GI tract and the food we put into it are inextricably linked to our health.
With gut bacteria playing such major roles in mood, immune defense, and nutrient availability, we want to keep them happy. All of them. All 500+ different species. This is where plants come in and why they are crucial to maintaining the quality and function of our digestive tracts. Here’s what you need to know:
Plants have fiber, and fiber feeds good bacteria. Without enough fiber to eat, bacteria will degrade the protective lining of our intestines in search of nutrients. This allows disease-causing bacteria and pathogens to move in, leading to a wide array of GI issues and detrimental health effects.
Different plants provide different types of fiber. This matters! Do you and your friend eat the same exact foods? Neither do our bacteria species! If you want a diverse network of bacteria working their health magic, you must offer them a buffet of plants.
That’s right - a buffet of plants.
In the American Gut Project, which is the largest study to date on the human gut microbiome, scientists are analyzing stool samples and questionnaires to understand the lifestyle features associated with different types of gut bacteria and health conditions. One of the most interesting findings thus far is that people who ate 30 or more different types of plants per week had more diverse gut microbiomes compared to people who ate 10 or fewer different plants each week!
If you’re scratching your head in disbelief that there are even 30 different types of plants, I encourage you to rejoice in the fact that these findings want us to eat! This isn’t about major diet changes or avoiding dessert; it’s about increasing the quality of the foods in your diet. Here, we’re primarily talking about whole fruits and vegetables and whole grains. While orange juice, for example, still has vitamin C and other beneficial antioxidants, it’s the orange itself that should be prioritized for its fiber and the entire matrix of healthful components. Brown rice compared to white rice has the entire grain of nutrients and fibrous components still intact, which is true for any whole grain.
Give it a try!
See what you can add to your next meal to diversify your intake and make your plate even healthier. For some, that will mean changing up your grocery list. For others, you might aim to reach a certain number of fruit or vegetables each week or month. Feeling stuck or confused? I’m happy to answer questions, help you fit these foods into your life, and make recommendations that will keep you - and your gut - happy.
