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What to eat for a healthy microbiome

What to eat for a healthy microbiome


Today we will be exploring what you should be eating to feed your microbiome so they can thrive. In short, you need to be eating a super diverse diet with lots of plant foods – the key here is variety! We are after around 40 different types of plant food per week. Some strategies for increasing this are trying a different colour food than what you normally do (e.g., purple sweet potato instead of orange, or red grapes instead of green), and experimenting with different nuts, seeds and spices.

Make sure that a variety of the following are also included:

  • Prebiotics
    Food for your beneficial gut bacteria – legumes, onion, garlic, leek, fennel, Jerusalem artichokes, seaweed varieties, oats, most nuts & seeds
  • Resistant Starch
    Legumes, unripe bananas and plantains, cooked and cooled rice & potatoes
  • Polyphenols
    Red, blue & black berries and grapes, black beans, purple onion, cabbage, carrots & sweet potato, spices (especially cloves), red wine, cocoa, green and black tea, coffee and extra virgin olive oil.
  • Prebiotic Supplements
    Slippery Elm, flax seed meal, acacia, PHGG, pectin, Inulin, GOS, FOS.

Challenge: Across the week can you eat 40+ different types of plant foods?
To make it easier I’ve created a chart to help – contact me to get it in your hot little hands.