Did you know that your gut microbiome is home to trillions of bacteria that play a crucial role in your health? With over 70% of your immune system residing in your gut, the balance of these microorganisms is essential. In this blog, we’ll explore the importance of plant-based proteins in enhancing gut function. We’ll dive into what the gut microbiome is, introduce you to beneficial bacteria and their vital roles, and discuss the types of plant-based foods that support them. Additionally, we’ll reveal why incorporating a diverse array of plant-based foods is far more beneficial for our gut health than relying on just one type.

Understanding the Gut Microbiome

The gut microbiome is a bustling community of trillions of microorganisms living in your digestive tract. Think of it as a tiny ecosystem, where each bacterium plays a unique role in keeping you healthy.

There are plenty of excellent ‘players’ in our digestive tract. They all work together and help us carry out numerous physiological functions that keep us alive! One of the key players in this ecosystem is Lactobacillus. This is a friendly bacteria found in yogurt and fermented foods. It helps break down lactose, which is a type of milk sugar, and hence makes it easier for us to digest dairy products. It also helps produce lactic acid, which makes our gut more acidic. Now, why is this important? Well, it is because an acidic environment helps fend off the nasty, harmful bacteria.

Another important member is Bifidobacterium, often found in probiotic supplements and fiber-rich foods. This bacterium is crucial for digesting dietary fiber and generating something called short-chain fatty acids or SCFAs. You can think of them as ‘good fuel’ for your gut! This is because they play an important role in keeping our digestive system strong and preventing inflammation.

Along this line of beneficial bacteria, we also have Faecalibacterium prausnitzii – a bacterial species with an overwhelming name… but nevertheless, a superstar for our gut health! It is known for its anti-inflammatory properties, helping to maintain a balanced gut environment. In fact, a healthy level of this bacterium can reduce the risk of inflammatory bowel diseases.

Finally, let’s not forget about Akkermansia muciniphila. This unique bacterium feeds on the mucus that lines your gut, playing a vital role in maintaining gut barrier function. A strong gut barrier helps prevent harmful substances from entering your bloodstream, promoting overall health.

Together, these microorganisms help maintain good gut health. Interestingly, the type of diet we consume can greatly influence the type of bacteria in our gut, including whether the levels of these species thrive or take an exit! To maintain good levels of these, think plant proteins!

In fact, according to The Gut Health Team, there are about 40 trillion tiny microbes living inside out gut! Each type of bacteria does a specific job and prefers certain plant foods.  So, the more variety of plant foods we give to our gut bacteria, the healthier and more skilled they become at:

• Training our immune system (70% of which is in our gut)
• Making us stronger against infections
• Protecting our gut
• Producing vitamins and helping control our hormones
• Communicating with our brain
• Balancing our blood sugar, lowering fats in our blood, and helping prevent many illnesses

Recognizing the importance of plant diversity naturally inspires us to add more plants to our diet. However, many of us hesitate, thinking, “A diverse, plant-based diet sounds great, but it seems expensive and challenging.” If this sounds familiar, you’re not alone!

Fortunately, researchers from The Gut Health Team have created a simple, affordable 30-plant based system to meet the essential needs for nourishing your gut bacteria. In the next section, we’ll delve into this diet in detail.

Introducing the 30-Point Plant System

The team has come up with a system that involves consuming plants from different groups and tallying them up like a game. It was developed based on a study by the University of Bergen, where it was found that munching on a variety of plants could add up to 10 extra healthy years to life. That’s right—10! So let’s see how you can rack up those points.

What Counts as a Plant Point?

First things first, let’s clarify what we mean by a “plant.” A plant is simply a food that has been grown. Overall, there are six main plant groups, affectionately dubbed the ‘Super Six.’ These include:

• Vegetables: Green beans, beetroot, sweet potato, mushrooms, broccoli, kale… the list goes on!
• Fruits: Blueberries, bananas, cherries, plums, and more to satisfy your sweet tooth!
• Wholegrains: Quinoa, oats, and wholegrain bread for that hearty goodness.
• Legumes (think beans): Chickpeas, black beans, lentils – perfect for soups and salads!
• Nuts and Seeds: Almonds, chia seeds, pumpkin seeds – snack away!
• Herbs and Spices: Rosemary, cinnamon, paprika, to add flavor and tantalize those taste buds!

What’s nice about this diet is that it does not require you to become a vegetarian! The goal is to incorporate more plant foods alongside your protein sources, whether you enjoy meat, fish, or are a plant-based only eater.

Plants from all six groups need to be incorporated until a score of 30 is reached per week. When tallying your score, keep these things in mind:

• Each different type of plant = 1 point.
• Herbs and spices = ¼ point (this adds up fast – think of oregano, basil, black pepper, garlic in your pasta sauce – it’s already 1 point).
• Different varieties count separately – so if you munch on two red apples, that’s still just 1 point. But if you grab a green apple, that’s another point. Diversity and variety is key.
• Fresh, dried, canned, and frozen plants all count, but aim for those with no added salt or sugar.
• Extra virgin olive oil, tea, coffee, and garlic? They also score ¼ point each.
• Vegetable stock? That’s a solid ½ point.

But a heads-up: refined plants like fruit juices and white grains don’t count, so stick to whole foods for maximum points!

At this stage, focus on diversity rather than portion sizes. Once you hit those diversity targets, you can worry about how much you’re eating! 

Conclusion

Remember, your gut microbiome is a community that thrives on diversity. By incorporating a variety of plants from the Super Six, you’re setting the stage for a healthier, happier gut. So, why not treat your taste buds and your tummy? Try the challenge of reaching 30 plant points each week and see how it impacts your health. Here’s to plant power!