There has been much media coverage recently as awareness of the importance of biodiversity, especially regarding gut health, has appeared to explode onto the health and well-being scene. Garnering a Netflix special “Hack your health: the secrets of your gut” and a book by Hugh Fearnley-Whittingstall “How to eat 30 plants a week”. There certainly appears to be a trend happening but is it just the latest buzzword?
Recent studies have shown that it is not just what we eat, but the variety of the foods we consume that has a significant impact on our overall health. Whilst we all know that we are supposed to be eating our “five a day” when it comes to fruit and vegetables, it is now recommended that we try to eat as many diverse types as possible to really maximise the benefits to our gut health.
The more diverse the better, especially if we are trying to create a healthy immune system and safeguard against disease and inflammation. There are many different types of healthy bacteria that can make a dramatic difference to our wellbeing and increasing the variety of produce we eat can make an enormous difference to how much our bodies are exposed to. The physical effects of a healthy and varied diet can help us maintain a strong digestive system, control blood sugar levels, keep our cholesterol levels on track and help to maintain a healthy weight.
It is not just down to fruit and vegetables specifically though. Nuts, seeds, grains, pulses, fresh herbs and even coffee and high cacao chocolate have a part to play in contributing to a diet rich in natural and minimally processed food. Combined with the elimination of ultra processed food (UPFs) and added sugar, the gut can work to its optimal capacity to fight a whole host of diseases including autoimmune diseases, gastrointestinal disorders, cardiovascular disease and even cancer.
The gut microbiome plays an essential role in maintaining not just a healthy body but is a key factor in mental health too. There are numerous ongoing studies within the medical community that are exploring the links between how the gut-brain axis can affect our mood, stress levels and anxiety. The intestine produces 95 percent of the body’s serotonin via specialized cells within the gut wall called enterochromaffin (EC) cells. A study published in 2022 showed that EC cells release serotonin when they are stimulated by food, which then acts on nerves that communicate with the brain. There is also evidence linking gut disorders with Alzheimer’s, with certain genetic and biological characteristics present in both.
Whilst the idea of eating 30 or more plants a week may seem a daunting task there are many ways to increase your daily intake without too much extra effort involved. Replacing your regular tin of kidney or cannellini beans with a mixed bean salad instantly multiplies the count. Smoothies and soups are also a fantastic way to eat 10 or even more varieties, especially if you add seeds, herbs and spices. Adding fruit and nuts to your daily porridge or overnight oats is a delicious addition and does not even require any more effort. Wraps and sandwiches can usually incorporate some mixed leaves or avocado, tomato or beetroot, or whatever you fancy. The options are limitless and once you start to add a couple of extras here and there, you will find 30 a week really isn’t so unattainable after all.
At Bespoke Food Group we process our food as little as possible, maximising the health benefits, and always have a colourful and varied selection of produce available. Our popular salad bar has 25 to 30 freshly prepared items to choose from and a good selection of toppings such as nuts and seeds to add extra nutrition as well as a delicious crunch.
We take our responsibility to creating tasty, healthy and appealing food for our clients seriously and work with some incredible suppliers to source the freshest and most sustainable produce on the market. It works for our customers and our planet too.
