Unpacking the Power of Diversity for our Gut
Our gut is the central hub of our well-being, breaking down food, absorbing essential nutrients, discarding waste and so much more. Did you know that a massive 70% of our immune system finds its home in our gut? This fact alone emphasizes the important role of gut health for our overall wellness. Additionally, about 90% of serotonin, our "feel-good hormone," originates from the gut.
In 2018, the American Gut Project, involving researchers and over 10,000 volunteers from the US, UK, and Australia, studied dietary habits and analyzed stool samples. Findings revealed that those consuming a broader range of plants had more varied gut microbiomes. Specifically, individuals eating 30 or more different plants weekly showed a more beneficial microbial composition and higher levels of health-promoting bacterial compounds than those consuming only ten plants. While the figure isn't rigid, aiming for 30 has undoubtedly proven effective, leading to the inception of Life Alive's 30 Plant Per Week Challenge. The official challenge has ended, but it's never too late to start reaping the benefits of incorporating more plant variety in your diet.
Why Diversity Matters
Our gut, home to 40 trillion microbes, craves diverse plant foods to thrive. Every bacterial strain executes a unique function and has its preferred type of plant nutrition. Thus, diversifying our plant intake enriches our gut bacteria, making them more versatile and skilled.
The significance of plant diversity becomes evident when considering the various intricate connections between our gut and different facets of our health.
The Gut-Immune Connection:
With approximately 70% of our immune cells residing in the gut, there is an intricate interplay between the microbiome and the immune system. By diversifying our plant intake, we empower our gut microbes to train immune cells what is safe and what is worth attacking, thus boosting resistance to infections and reinforcing the gut barrier. A simple dietary shift to enjoy more types of plants can contribute to a more resilient immune system.
The Gut-Brain Connection:
The gut and the brain are intricately connected through hundreds of millions of nerves. This connection influences conditions from stress to neurological disorders. Enhancing our gut health, especially through a plant-rich diet, can positively impact mood, cognitive function, and mental well-being, as demonstrated by studies such as the SMILES trial.
The Gut-Skin Connection:
The skin and the gut share commonalities in defending against invaders and hosting microbial communities. What we eat and how we take care of our gut often manifests on our skin since most of the gut-skin connection happens by way of the immune system. For example, eating too few whole, diverse plants and too many highly processed foods can trigger inflammation, impacting conditions such as acne, eczema, rosacea, and psoriasis.
The Gut-Metabolism Connection:
Gut microbes produce chemicals, such as short chain fatty acids, that essentially tell our body if we’re satiated. Since short chain fatty acids are produced when our gut breaks down the fiber we eat, a diet rich in plants (and in turn, fiber) can influence a healthy weight and balanced metabolic state.
The Power of Plants for Your Gut
Embracing a rich diversity of plants not only broadens our dietary horizon but also supercharges our gut health. Consuming 30 different plant varieties within a week isn't merely about meeting a number; it's about equipping our gut with the nutrients it needs to flourish. It is a part of eating positive, helping you live the life you crave—filled with energy, optimism and simply feeling good inside and out.
The 30 Plant Challenge
The 30 Plant Challenge provides tangible benefits without demanding drastic lifestyle changes. Throughout the challenge, you'll be motivated to consume up to 30 different plant foods in a week.
Our gut health serves as the foundation of our well-being, influencing everything from digestion to mood. The 30 Plant Challenge is an invitation to nurture and rejuvenate our gut health in an enjoyable way.
While the official challenge has ended, feel free to use these resources on your journey to not only diversify the nutrients in your diet, but to support the energized and balanced life you crave.
Written in Collaboration with Hub Healthy
Life Alive’s 30 Plant Challenge was created in collaboration with Hub Healthy, a team of passionate registered dietitian nutritionists and functional practitioners, dedicated to enhancing overall well-being through personalized nutrition and lifestyle recommendations.
Specializing in gut health, they blend evidence-based recommendations with holistic approaches that conventional medicine often overlooks. Hub Healthy’s expertise lies in offering in-depth analysis through comprehensive lab testing and a personalized approach to healthcare. They address the interaction between nutrition, the mind-body connection, and lifestyle factors to improve overall health. The goal is to provide comprehensive care that goes beyond symptom management, empowering clients with the knowledge and strategies for optimal health & longevity.