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Epidemiologist Dr Tim Spector recommends eating 30 different plants a week to improve gut health.
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He shared some easy ways to add a variety of plants to your diet.
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That means keeping a “diversity jar” full of nuts and seeds.
A leading nutritionist shares her simple tips for reaching the goal of eating 30 servings of plants every week.
Dr. Tim Spector, a British epidemiologist and co-founder of nutrition company ZOE, told Business Insider that he keeps a “diversity jar” on hand to increase the variety of plants he eats to improve his gut health.
A diversity jar is “a collection of nuts, seeds and other plants that can be eaten as a snack or added to meals,” he said.
He told BI that he adds a handful of kefir straight from the jar to his breakfast of kefir, yogurt and berries every morning, and also uses it as a topping on salads and pasta dishes.
“Nuts and seeds go well with almost everything, so I use the Diversity Jar for most meals,” he says, “and sometimes I add them to sourdough bread with hummus.”
Gut health is a hot topic right now: According to Forbes magazine, the gut microbiome industry is estimated to be worth $84.27 million in 2021 and is expected to grow 31.24% from 2022 to 2030.
Spector’s company, ZOE, sells probiotics and personalized programs that promise to improve gut health, help people achieve a healthy weight, reduce bloating, and improve sleep.
But you don’t need to spend money on programs or probiotics to keep your gut healthy — making small changes to your diet, like adding nuts and seeds from Diversity Jar, can make a difference.
“Every time you eat, you have the opportunity to improve your health,” Spector told BI.
Spector tries to eat 30 different plants a week for gut health.
The diversity jar helps Spector reach his goal of eating at least 30 different plants per week, and he constantly refills the jar with bags of mixed seeds and nuts to increase the plant population.
He does this because, he says, “eating a diverse, plant-based diet helps maintain long-term health.”
This is because our gut microbiome (the microorganisms in our digestive system) thrives on a diverse diet. The health of our gut microbiome impacts not only our digestion but also our overall health. Research has shown that good gut health is linked to improved immune function and the prevention of chronic diseases like cancer and intestinal disorders.
A diversity jar with around 10 different plants can give you a “head start” on packing in 30 different plants for a week, Spector says.
BI previously featured more tips on increasing the amount of plants in your diet to get the remaining 20.
Nuts and seeds are good for your health
Diversity The nuts and seeds in the jar not only help Specter eat more plants, but they also have certain benefits.
Walnuts and chia seeds are sources of omega-3 fatty acids and antioxidants that are beneficial for heart health. One serving of hemp seeds contains more protein than an egg, helping to grow and maintain muscle, while almonds contain calcium, which strengthens bones and teeth and helps regulate heart rate.
Additionally, a 2022 research review found a link between higher intake of nuts and seeds and a lower chance of developing cardiovascular disease and dying from health problems such as cancer.
Nuts and seeds also contain fiber, which most people in the Western world don’t consume enough of, Spector said. Fiber is important for digestion and has been linked to a lower risk of colon cancer, so getting the recommended amount could be beneficial for your long-term health.
Read the original article on Business Insider
