Clean Eating

30 PLANTS IN A WEEK: MEAL PLAN

- By Erin Macdonald & Ti ani Bachus

Getting in 30 plants over 7 days is ambitious, but we’ve made it simple with our easy-to-follow plan for ultimate gut health.

Kick off summer with our healthy-gut challenge: Pack 30 different plants into your diet in the span of a week for better microbial diversity. We’re showing you how simple it actually is to get your fill of vitamins, antioxidan­ts and gut-friendly fiber for optimum health.

Plant-based eating is all the rage, and for good reason: Diets rich in minimally processed plant foods are associated with reduced risk of heart disease, diabetes, cancer and obesity. Why are plants such powerhouse­s? They’re packed with vitamins, minerals, antioxidan­ts, phytochemi­cals and bellyfilli­ng fiber.

Plant foods are not limited to just fruits and vegetables. Nuts, seeds, legumes, whole grains, herbs and spices also count. The whole plant kingdom is an incredible source of nutrition for your gut microbiome, the unique microbial community that inhabits your body. The first major results released by the American Gut Project, the world’s largest published microbiome study to date, has found that people who eat more than 30 plant types per week have better microbial diversity than people who consume less than 10 per week.

The gut microbiome is dynamic and unique – no two people have the same microbial makeup. Nourishing the good gut bugs can encourage them to produce certain vitamins, neurotrans­mitters and short chain fatty acids, which may help guard against inflammati­on and reduce the risk of colon cancer.

Build your plate around plants (aim for two-thirds of the plate), and fill in the rest with your favorite protein. We’ve made getting started on your 30-plant-per-week challenge easy – just follow our one-week meal plan and you’ll be well on your way.

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