The #1 Way to Nourish your Gut Bacteria

When you hear “gut health” you probably immediately think “probiotics”. They seem to be two of the trendiest terms as of lately (Thankfully “celery juice” seems to be dying off…).

But the focus on probiotic supplements is putting the cart before the horse. While yes, probiotic foods and the right supplements can beneficial for the gut, there’s an easier way to make sure you’re supporting your healthy gut bacteria first.

Eat a variety of plants.

Research from the American Gut Project out of the University of California San Diego has shown that those who eat 30+ plants per week have a more diverse microbiome, which is a good thing. A more diverse microbiome is more resilient.

You may be thinking “how can I eat that many veggies in a week?” but “plants” is not limited to vegetables. It includes:

• veggies

• fruits

• nuts & seeds

• whole grains

• beans

I don’t believe herbs and spices were included as “plants” in the study, but I believe they should because many herbs and spices are rich in antioxidants and polyphenols, which have also been shown to benefit the gut microbiome.

Here’s an example of a single meal that I was able to get 6 different plants (more if you include all the herbs and spices to season it!):

PLUS I combined greek yogurt (probiotics) + salsa (more plants) to make a sauce for it all. My gut bugs should be singing after this meal!

So before you start stressing about probiotics, first check on how many different plants you’re getting throughout a given week and start working towards 30. Here’s some strategies to boost your plant intake:

• Aim for a veggie with each meal

• Daily smoothie with fruits, kale or spinach, flax and/or chia seeds

• Overnight oats with fruit and topped with flax or chia seeds

• Add herbs and spices while cooking

• Go for multigrain bread instead of regular

Now eating lots of plants is an important foundation for a health gut but it’s not always a “fix”. Some people might experience a decrease in bloating, constipation, or diarrhea from boosting plants or fiber intake, but you may have difficulty digesting these foods already.

If that’s the case I suggest digging into the deeper causes behind your tummy issues. Sometimes we need to address poor digestion, gut infections like H. pylori, fungi, viruses, and yeast, and heal the gut lining so you can get back to digesting anything you eat better.

This is what we do in the Gut Jumpstart: 1. identify the root causes of your symptoms with stool testing 2. follow a customized step-by-step plan to heal your gut so you can get back to eating the food you love, stop avoiding foods, and stressing about the bathroom.

Click here to learn more and apply!

And until then start boosting your plant intake. Tag me in your plant-rich meals on IG @bloat.free.nutritionist so I can share them!