The Garden in Your Gut
- Jul 10
- 4 min read
As I sit down to write this week’s blog, I’m sipping on a delicious homemade smoothie. Made with silken tofu, sprouts, banana, peanut butter powder, flax seeds, hemp seeds, oats, and plant-based milk, my smoothie contains seven different plant-based foods.
Since my goal is to eat at least 30 different plant foods each week, one smoothie gets me nearly a quarter of the way there.
In this post, we revisit the critical importance of gut health. Your gut affects you mentally and emotionally, as well as physically.
Why Plants are Powerful
Eating more plants is one of the simplest ways to support your overall health. But what if the secret to a healthier you isn't simply eating more plants—it's eating a greater variety of them? Fruits, vegetables, nuts, seeds, legumes, and whole grains are packed with essential nutrients that nourish the body and help prevent disease.
But what makes plants so powerful?
Different plant foods contain different types of fiber and unique plant compounds called phytochemicals.
Fiber promotes regular digestion, lowers cholesterol, and supports stable blood sugar levels reducing the risk of heart disease, diabetes, and obesity.
Phytochemicals have been shown to enhance immune function, reduce inflammation, and protect against chronic disease.
Many plant compounds have anti-microbial properties, meaning they can help fight harmful bacteria, viruses, and fungi.
One of the largest microbiome studies to date—the American Gut Project—found that people who regularly ate 30 or more different plant foods each week tended to have a more diverse gut microbiome than those who ate 10 or fewer.
Just as a diverse garden supports many kinds of beneficial insects, a diverse diet feeds many different species of beneficial gut microbes.
Why does a diverse gut microbiome matter? Research suggests it plays an important role in many aspects of health, including:
extracting nutrients from the food you eat
strengthening the lining of your digestive tract preventing viruses, bacteria, and undigested food from seeping into the bloodstream
supporting healthy blood sugar regulation and metabolism
producing neurotransmitters such as serotonin and dopamine that influence mood
supporting immune function and helping regulate inflammation
All Plants Matter
The good news? Those 30 plants aren't limited to fruits and vegetables. Herbs, spices, beans, nuts, seeds, and whole grains all count, making the goal much easier—and more delicious—than it first sounds. Here’s some things to keep in mind.
Different colors count separately. Red cabbage and green cabbage have different phytochemical profiles. Likewise, red, yellow, orange, and green bell peppers each contribute unique plant compounds.
Whole foods are the goal. While minimally processed foods like frozen vegetables, canned beans, and plain rolled oats count, highly processed foods made from plants (such as potato chips or sugary fruit snacks) generally aren't what researchers mean by increasing plant diversity.
Small amounts matter. You don't need a full serving of every plant food. Sprinkling pumpkin seeds on yogurt, adding fresh herbs to a meal, or using several spices in a recipe can all increase your weekly plant count.
Eat the Rainbow
Eating the rainbow is one way to add variety to your diet while getting a wide range of nutrients. Each plant contains a unique combination of vitamins, minerals, and phytonutrients that support different aspects of health. The food’s color is a key to its nutritional content.
Red: Rich in lycopene, which supports heart, eye, skin, and prostate health.
Orange & Yellow: High in beta-carotene, which supports vision, bone health, and immune function.
Green: Contain isothiocyanates and other compounds associated with cardiovascular health and cancer protection.
Blue & Purple: Rich in anthocyanins that support brain, heart, and eye health while helping combat oxidative stress.
White & Brown: Provide sulfur-containing compounds that support immune health and healthy blood flow.
Chatelle Garnier via Unsplash
How to Get Started
Start small—add an extra serving of vegetables to your meals or swap processed snacks for unsalted nuts and fresh fruit. Step up by experimenting with plant-based combinations such as Buddha bowls before graduating to complex flavors of spice-laden dishes.
One reason plant foods are so beneficial is their fiber content. Fiber nourishes many of the beneficial bacteria living in your gut while also promoting healthy digestion and helping you feel full longer.
If you're not used to eating a high-fiber diet, increase your intake gradually to give your digestive system time to adjust.
Join the Gut Garden Challenge
Ready to give it a try? Join my 30-a-Week Challenge! Here’s how it works.
Track every different plant food you eat for one week. I’ve created a FREE tracking tool with over 200 plant-based foods to make it easy.
I'll send you a complimentary digital copy of my book, Eight Intentions for Self-Healing.
As it turns out, variety really is the spice of life. Every herb, spice, bean, berry, seed, and vegetable you add to your plate helps nourish the incredible community of microbes that nourish you in return.
So the next time you make a smoothie—or prepare a meal—see how many different plants you can squeeze in.
Your gut will thank you.
These three meals provide a total of 30 plant-based foods. Download my guide for the details.
References
The Microsetta Initiative https://microsetta.ucsd.edu/
McDonald, D., Hyde, E., Debelius, J. W., et al. (2018). American Gut: an Open Platform for Citizen Science Microbiome Research. mSystems 3:10.1128/msystems.00031-18.
Join the Gut Garden Challenge to win a free digital copy of Eight Intentions for Self-healing. The sixth intention, Intentional Nutrition, shows you how to introduce more plant-based foods into your diet.
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