Supporting Gut Health with Plant Diversity, Fibre and Fermented Foods

Part 2 of a two-part series on supporting your gut health. Recipe included.

By Sandra A Farrell

Part two explores plant diversity, fibre, fermented foods and Professor Tim Spector’s (a UK based specialist in gut microbiome) advice to eat 30 plants weekly.

What is fibre?

Fibre is a special type of carbohydrate found only in plant based foods including fruits, vegetables, whole grains, legumes, nuts and seeds.  Fibre travels largely intact into the large intestines (your colon) where it plays a crucial role in maintaining the health of your gut and overall body.

The UK recommended daily intake of fibre for adults is 30g, although present-day intakes are lower than this with an average of 18-21 g per day.

What can fibre help us fight?

Studies show that diets high in fibre especially derived from whole grains, such as brown rice, wholemeal bread, oats, barley and quinoa are linked with a lower risk of chronic diseases such as:

• High blood pressure

• Stroke

• Heart disease

• Type 2 diabetes

• Colorectal (bowel) cancer

Fermented Foods

While many foods are made with a fermenting process such as pickles, sourdough bread and chocolate, only a few contain live microbes in the end product. Foods like yoghurt, sauerkraut, kimchi, kefir and fermented tofu contain live microbes that contribute to your gut microbiome diversity. Article on fermented foods will be featured.

How do I eat 30 plants a week?

One of the best ways to ensure that you are consuming a range of plant based foods is to count plant points, making it easier and more engaging to track variety.

Super six core plant foods

Incorporating these food groups in your diet helps you to reach the 30 plants a week goal: Vegetables, Fruit, Whole grains, Legumes, Nuts and Seeds, Herbs and Spices.

How do I get my child to eat more fibre?

Fibre plays an important role in a child’s diet, shaping the environment in which healthy growth and development occurs. Here are some ideas for adding fibre to everyday meals.

Fruit: Add a small handful of dried figs, apricots or berries to add dietary fibre. Also, add nuts, if age appropriate and permitted. Fresh fruit with skin on such as apples, guavas, plums are the simplest form of fibre.

Pancakes: Make pancakes with wholemeal flour. Top with berries and natural yoghurt.

Yoghurt: Stir oats, chopped mango, grated apples and seeds and or nuts (if age appropriate) into natural yoghurt for high fibre.

Sandwiches: Opt for wholegrain bread and wraps and add grated vegetables for extra crunch and fibre.

Recipe

Caymanian Times Seed and Berry Mix Sprinkle

Preparation Time: 5 minutes

Makes 550 g

This recipe is multipurpose and increases the plant score, adding texture to both sweet and savoury recipes.

Ingredients

150 g pumpkin seeds

150 sunflower seeds

150g goji berries

150 g dried cranberries

150 g dried blueberries

100g pine kernels

Method

1. Mix all ingredients together and transfer to a jar.

2. Keep in a cool, dry place in your kitchen for about 2 months.

Swap: Use any combinations of seeds and berries.

Tips for eating more plant foods to support gut health

• Eat plenty of plants and a variety. Aim for thirty different plants per week.

• Fill your plate will colour and aim to half your plate with vegetables. Choose a rainbow of colours as each colour brings different flavours and nutrients. Add pesto, hummus, guacamole and salsa to add variety, textures and flavours.

• Select plant foods high in polyphenols and fibre.

• Go for your greens. Leafy greens like spinach, kale, broccoli and rocket are full of nutrients and fibre. Eat them raw, steamed, stir fried or braised to retain their flavour and goodness.

• Eat fermented foods regularly.

• Eat foods in their whole, natural form to maintain the optimal matrix and avoid ultra-processed foods.

• Enjoy whole fruit for dessert. Swap sugary treats for nature’s own sweets such as a slice of watermelon, a guava or a handful of berries.

• Try a meat free meal each week. Choose one night a week to eat vegetarian and build your meals around fibre rich whole grains, lentils, beans and greens.

About the Author

Sandra A Farrell is a UK based registered Nutritionist and member of Plant Based Health Professionals. She is a certified Health Coach and Nutrition and Health writer, with a MSc in Global Public Health Nutrition and BA (Hons) in Food, Nutrition and Professional Cookery. Sandra specialises in healthy eating and therapeutic diets. She is passionate about translating complex nutrition research into practical advice for everyday life.

Disclaimer

The contents of this article, regardless of date, is not intended to replace personalised medical advice from your doctor or healthcare professional.