According to science, for good gut health, you should eat these 20 plants every week

The documentary was uploaded to Netflix at the end of April Listening to your stomach: your health secrets Run out of party Anjali Nayar It is at the heart of many debates. And for good reason: In this report that focuses on our gut microbiota and different ways to care for it to be healthy, scientists say we should eat between 20 and 30 different types of fruits and vegetables each week. “You should always count the number of fruits and vegetables you eat per week. If you are between 20 and 30 years old, this is a good average.” We are learning.

While this may seem of particular interest to many people, this recommendation actually stems from a study previously conducted in 2018 of 10,000 Americans and Britons byAmerican Gut Project, a citizen science project on the microbiome. After analyzing the participants' stool, the researchers concluded that those with the richest living microbes ate the food At least 30 distinct “plants” per week.

5 plant products daily

But what do we mean by 20 to 30 plants? According to experts, this includes not only fruits and vegetables, but generally all foods of plant origin, i.e. whole grains, legumes, seeds, oilseeds, spices or even aromatic herbs. It's enough to make exercise more rewarding, especially since if we do the math, it's almost like eating 4 to 5 plant products daily. This therefore exactly reflects the famous instructions of National Nutrition and Health Program (PNNS) Which calls for eating at least 5 servings of fruits and vegetables daily.

“The word plant includes whole grains, spices, herbs, fruits, vegetables, mushrooms, nuts, and seeds, which are among the many foods.”He explains Dr. Federica Amati, medical scientist and nutritionist. And to add: “Once you start getting into the habit of adding these foods to your cooking, you will quickly reach that number.” The advantage of this rule is that it will push us to diversify our diet.

Obviously, for the 30 plant rule to work, it must be followed as part of a balanced diet, points out the doctor and British specialist in microorganisms. Emily Leeming In her newsletter Second brain : “The study did not specify a quantitative parameter […] This KFC serving, with 11 herbs and spices, will take you through more than 10 plants in one sitting. The health effects of one bucket of KFC are not the same as those of 11 servings (about 80 grams each) of plant-based products, but according to this system they would be the same. »

Why is it important to eat plant foods regularly?

In any case, eating plant-based foods every day will be positive for your health and well-being. These foods are rich in essential vitamins, minerals, fiber and antioxidants, which strengthen the immune system, promote digestion and support cellular function. It helps prevent chronic diseases such as cardiovascular disease, type 2 diabetes, and some types of cancer. Plant fiber helps maintain a healthy weight by providing a feeling of fullness.

In addition, a plant-based diet is beneficial for mental health, reducing the risk of depression and anxiety. The big bonus is that plant foods have a positive environmental impact, because producing plants requires fewer natural resources than raising animals.

Read also: