Eat the rainbow
Nutrition Editor Eve Kalinik explains why an abundance of colourful foods supports the gut –and how to include them in our diet
PHYTOCHEMICALS are chemical compounds found in plant-based foods. They are, essentially, the pigments that give plants their colour and they have an enriching effect on the gut microbiota. Crucially, phytochemicals contain antioxidant properties, which means they have disease-fighting attributes and help protect the entire body from free radicals – molecules that can cause inflammation and damage to cells.
Polyphenols are one of the most researched sub-categories of phytochemicals and can be subdivided into many groups, including lignans, found in seeds and whole grains, and stilbenoids, including resveratrol, in red grapes and wine. Anthocyanin is also well known and is found in blueberries and other dark berries and there are others, such as glucosinolates in cruciferous veggies, such as broccoli, cabbage and cauliflower, carotenoids in carrots, sweet potatoes and butternut squash and flavonols found in good-quality tea, coffee and dark chocolate. Yes, a bit of chocolate and a glass of red is good for your gut!
Season to taste
Since polyphenols bring colour to plants, it might be a cliche to ‘eat the rainbow’ but it can be a great visual reference and a way to get an array of them in your diet for a more diverse, healthier and heterogeneous gut microbiota. Dress up veggies with extra virgin olive oil and bring in texture with nuts and seeds for an additional boost of phytochemicals. Another easy addition to enhance flavour and polyphenols is to pack your dishes with herbs and spices, which are also abundant in these powerful plant chemicals. Some of those with the highest concentration include turmeric, cinnamon, oregano, thyme, sage, allspice, rosemary and marjoram. You don’t have to use fresh herbs as sometimes the dried versions can be even higher in polyphenol content.
Remember that variety is the spice of life, so aim for a colourful medley for a happy and harmonious gut.
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