Research from the largest published study on the human gut microbiome [1] shows that we need to be eating a minimum of 30+ different plants a week to support better gut health.
A more diverse range of plants = more diverse gut microbiome = better health outcomes
This is my number one gut health tip. Mix up your plants as diversity is key guys!
Plants don't just include vegetables and fruit, but also legumes, nuts, seeds and wholegrains. The good news is that these items are not that costly to buy, in fact making plants the focus of meals instead of meat or fish can bring down your overall food budget.
Below are my top 5 tips to help you get a wider mix of plants into your diet without breaking the bank...
1. Stock up on frozen fruit & veggies - frozen fruit & vegetables are just as nutritious as fresh produce. This is because they are frozen within hours of picking which helps lock in the nutrients. They are also a LOT cheaper than buying them fresh. I always have a range of berries, spinach, cauliflower, broccoli in my freezer which are great to add to smoothies.
2. Mixed seeds - have a pot of mixed seeds to hand to sprinkle onto oats and salads. I like a mix of sunflower, pumpkin and sesame seeds.
3. Batch cook your lunch - not only is making your lunch this SO much cheaper than buying it, lunch is also a great meal to load up on lots of different plants. Check out my 'work lunch recipes' on my Instagram page for some great batched cooked lunch ideas.
4. Stock up on a range of nuts - Lidl and Aldi have a great range of inexpensive nuts. Nuts make a great snack. I always have a mini tub of different nuts with me in my bag for those hungry moments!
5. Buy in bulk - buying in bulk tends to always be cheaper! I like the Buywholefoodsonline site to stock up on seeds, nuts, wholegrains and baking ingredients. There is also a range of refill shops in many towns which is another cost effective option.