Diversity of Food Fosters Diverse Microbial Communities
Eating a diversity of whole foods is the key to creating a gut microbiome that works for you. Good bacteria in the gut thrive on a diversity of foods because different types of fibers, prebiotics, and nutrients found in various whole foods serve as fuel sources and substrates for their growth and activity. Each type of bacteria has specific substrate needs, and by consuming a wide variety of foods, you ensure that you're feeding a broad spectrum of beneficial microbes. This diversity fosters a more resilient and balanced gut microbiome, which is associated with better digestion, immune function, and overall lower body fat. If you only eat rice or oats, your diet is not diverse enough to create a diverse gut microbiome consisting of an abundance of good bacteria. To cultivate a more diverse gut microbiome, aim to incorporate a wide range of whole foods into your meals and snacks. Eat different fruits, vegetables, grains, and legumes to provide your gut microbes with the variety of nutrients and substrates they need to thrive. How many of the following whole foods do you eat weekly? It's likely that even if you eat pretty healthy, your diet lacks sufficient diversity to make you fit. This is not a comprehensive list of foods, but it should give you and idea of the diversity, or lack of diversity, in your own diet. I can assist you in broadening your food choices to include a wider range of nutritious foods.
WHOLE GRAINS BEANS VEGETABLES FRUITS NUTS & SEEDS
Brown rice 1. Black beans 1. Spinach 1. Mango 1. Almonds
Quinoa 2. Kidney beans 2. Broccoli 2. Papaya 2. Walnuts
Oats 3. Chickpeas (Garbanzo beans) 3. Carrots 3. Kiwi 3. Cashews
Barley 4. Lentils 4. Bell peppers 4. Grapefruit 4. Pistachios
Whole wheat 5. Navy beans 5. Tomatoes 5. Watermelon 5. Pecans
Buckwheat 6. Pinto beans 6. Cucumbers 6. Guava 6. Brazil nuts
Farro 7. Cannellini beans 7. Kale 7. Passion fruit 7. Hazelnuts
Millet 8. Black-eyed peas 8. Zucchini 8. Lychee 8. Macadamia nuts
Bulgur 9. Lima beans 9. Cauliflower 9. Apple 9. Sunflower seeds
Spelt 10. Red beans 10. Eggplant 10. Pineapple 10. Pumpkin seeds
Teff 11. Soybeans 11. Brussels sprouts 11. Strawberry 11. Chia seeds
Amaranth 12. Mung beans 12. Green beans 12. Blueberry 12. Flaxseeds
Sorghum 13. Adzuki beans 13. Sweet potatoes 13. Peach 13. Peanuts
