We Should Be Eating 30 Plants a Week, According to a Gastroenterologist. Here’s How to Do It

Key Points

Eating more plants is one way to improve gut health.

Plants include fruits, vegetables, whole grains, nuts, seeds and legumes.

Add plants to your soups, salads, sauces and smoothies.

 

Gut health has become a popular topic—and rightfully so. A healthy gut microbiome is essential for your overall health and supports your immune system. This means you may have fewer colds, as well as a lower risk of chronic disease, like heart disease and cancer. A healthy microbiome may even help decrease your risk of anxiety and depression.

If you’re confused about where to start, one of our favorite gastroenterologists, Will Bulsiewicz, M.D., helps narrow it down in an Instagram reel. He feels that a habit people should consistently incorporate into their routines is eating more plants. This is because eating a wide range of plant-based foods each week can support your gut bacteria, ensure that you’re eating enough fiber and benefit your overall health. Research suggests that eating five different servings of plants each day may help improve your long-term health.

How many different types of plants should you be eating a week? The gastroenterologist suggests 30, referencing the "magic" number from a 2018 study on how plant diversity positively impacts the gut microbiome.  This seems like a large number, and Bulsiewicz is aware it may feel overwhelming—but he assures us that with a few tips, it can be pretty easy to achieve.

"We all know the diversity of plants is key to better gut health,” says Bulsiewicz in his reel. “The question is, how do we get to the 30 different plants per week without breaking our back or our bank account?”

It’s important to note that “plants” includes fruits, vegetables, whole grains, nuts, seeds and legumes, so don’t limit yourself to just the leafy greens (even though they are incredibly nutritious). 

Ways to Eat More Plants

There are easy ways to sneak plants into each meal. “They’re all a vehicle to deliver [a] diversity of plants to your gut microbiome,” says Bulsiewicz. “Anytime you’re making one of these in the kitchen, you should be thinking, ‘How many more plants should I add?’”

Here are the ways Bulsiewicz suggests, plus some recipes that incorporate at least four different plants each:

• Soups: Our Lentil & Root Veggie Soup is packed with an array of vegetables and herbs for a flavorful and satisfying spoonful.
• Salads: Try out this Massaged Kale Salad with Roasted Squash & Chickpeas as an elevated lunch.
• Sauces: This Avocado Pesto is a fresh take on the traditional sauce—and you may already have all of the ingredients on hand!
• Smoothies: The gastroenterologist’s favorite four-ingredient smoothie focuses on plants, and he swears by it “every single day” for a reason.
  

Dr. B's Favorite Plants to Add to Your Meals

Hankering for more ideas? Here are Bulsiewicz's favorite plants to include in his breakfast, lunch and dinner.

Seeds

Seeds are tiny, nutritional powerhouses. “Chia, flax and hemp should be in every single smoothie,” says Bulsiewicz.

This is a fitting choice, as all of these seeds aid in healthy digestion. And being a plant-based source of omega-3s, chia seeds, flaxseed and hemp seeds can help reduce inflammation, support heart health and improve cognitive function when regularly incorporated into your eating pattern. We think Bulsiewicz would love our highly rated Strawberry-Peach Chia Seed Smoothie for this reason.

Beans

Beans, aka legumes, are an easy canned pantry ingredient that's full of nutrients, whether you prefer black beans, pinto beans, chickpeas, lima beans or kidney beans. “Get as many varieties of beans into your diet as possible,” says Bulsiewicz.

Eating beans may help you meet your weight goals, reduce your risk of heart disease, and keep you satiated, as they’re loaded with protein and fiber. Our No-Cook Black Bean Salad is easy to recommend, as the 30-minute meal is a favorite among EatingWell readers.

Berries

Blackberries, raspberries, strawberries and blueberries are all on Bulsiewicz's list. “Why would you choose just one? They’re all so lovely,” he says. They’re also all packed with fiber and antioxidants like vitamin A and polyphenols, which means that they’re great for your gut, decreasing inflammation and strengthening the immune system. Enjoy berries as a delicious handful to snack on, or use them as a fresh topping for yogurt or cereal. Swap berries in place of jam, like we do with our Peanut Butter & Berries Waffle Sandwich, for a lot less sugar.

Our Expert Take

There are many ways to incorporate more plants into your regular eating pattern, whether that’s sprinkling chia seeds and blueberries on top of your oatmeal, or using up your seasonal produce and canned beans for a comforting soup. The most important thing is making sure you’re prioritizing both health and taste so you can enjoy each bite of your gut-healthy meals. As Bulsiewicz puts it, “Let’s get to 30, let’s have fun doing it, let’s make it delicious.”

 

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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These Plant-Based Foods Have the Best Protein Content

A new study has confirmed that replacing red meat with plant-based protein can help keep your heart healthy. The study, based on 30 years of observation, says that by replacing red meat with high-quality plant foods filled with protein such as beans, nuts, or soy, one can reduce the risk of coronary heart disease by 17%.

We all know that protein is essential for the growth and repair of the body and it helps in maintaining good health. It also helps keep us fit, strong, and full all day. According to health experts, males should ideally consume 63 grams of protein daily while females should ensure having at least 52 grams of protein every day. 

 

With so many nutritious plant-based foods available, more and more people these days are choosing to shift away from meat products to fulfill their protein requirements. Now, plant-based diets aren’t exactly new. But can we really get all the protein our body needs from plant sources alone? Yes, we can. The right plant-based foods are great sources of protein and several other nutrients. Here, we have listed some of the best sources of plant-based proteins that you should add to your diet. 

 

1. Tofu, tempeh, and edamame

Soy products such as tofu, tempeh, and edamame are considered the richest sources of protein. Tofu, for instance, has about 15 grams of protein per 4 oz serving (cooked). While tofu doesn’t have any taste, it takes on the flavor of the dish it’s prepared, making it a versatile addition to your diet. You can even try tofu as a meat substitute in a soup or a sandwich. 

 

Edamame beans are immature soybeans and contain 8.5 grams of protein per half-cup cup while tempeh contains about 15 grams of protein per half a cup. Tempeh has a nutty flavor and can be used in soups, chilies, and burgers. As for edamame, it can be used in a variety of ways ranging from salads to appetizers. 

 

All of these soy products also contain healthy levels of calcium and iron and can hence be used as substitutes for dairy products.

 

2. Chia seeds

Chia seeds are obtained from the Salvia hispanica plant and contain about 3.5 grams of protein per two tablespoons. These wonderful seeds are low-calorie foods rich in fiber and heart-healthy omega-3 fatty acids. Furthermore, they also contain iron, calcium, selenium, and magnesium. 

 

If soaked overnight, chia seeds turn into a gel-like substance as they absorb water. So, while they have a bland taste, they can be added to a smoothie or on baked goods to make for a healthy recipe.

 

3. Lentils

Lentils aren’t just a good source of protein, they have great fiber content, too. This legume provides 9 grams of protein per half-cup and also offers 7.9 grams of dietary fiber in the same amount. Lentils are also rich in folate, manganese, and iron. 

 

One of the best things about lentils is that they can be added to salads, soups, curries, and stews to enhance their flavor. These nutritional powerhouses are the perfect plant-based source of protein to add to your daily meals. 

  

4. Chickpeas

Cooked chickpeas are an excellent addition to any plant-based diet as they contain around 7.25 grams of protein per half-cup. Also known as garbanzo beans, these legumes can be eaten hot or cold and can be easily added to soups, stews, and curries. You can even roast them in the oven and sprinkle some spices on top to prepare a nice healthy evening roasted chickpeas snack. 

 

5. Hemp seeds

Hemp seeds are a complete protein and offer 5 grams of protein per tablespoon. They also contain generous amounts of magnesium, iron, calcium, zinc, and selenium. Moreover, hemp seeds are a solid source of omega-3 and omega-6 fatty acids. Much like chia seeds, hemp seeds can be added to your diet by sprinkling them on a smoothie or morning muesli. They will also be great dressings for homemade salads. 

 

6. Green Peas

Green peas are one of the best plant-based sources of protein and they also contain many crucial vitamins and minerals. These healthy little peas have 9 grams of protein per cooked cup (about 240 ml). The best part about them is that one serving of green peas will essentially cover almost 25% of your daily vitamin A, C, K, manganese, folate, and daily fiber needs. They are also a great source of several B vitamins. 

 

Green peas can be added to your daily diet as a side dish, or in the form of pea soup. You can even add them to mashed potatoes to enhance the taste while also making them healthier.

7. Quinoa

Similar to hemp seeds, quinoa is considered a complete protein. This high-protein grain contains 8 grams of protein per cup when cooked. It is also rich in nutrients like magnesium, iron, fiber, and manganese. Quinoa is highly versatile and a really great plant-based protein option. You can have it as a meal by combining it with various vegetables or simply cook it in vegetable broth. Add quinoa to soups or salads to have a delicious and protein-rich meal.

 

8. Soy Milk

As we mentioned earlier, soy products are rich in protein. If you want to find a good alternative to cow's milk for your diet, you can easily choose soy milk as it has as much protein as cow’s milk and is lower in calories than whole milk. It contains very little saturated fat and is also a terrific source of potassium, calcium, vitamin D, and vitamin B12. 

 

A 240 ml cup of soy milk contains 7 grams of protein which can help support healthy muscles and organs. Soy milk can easily be found in most supermarkets. You can consume it every day as a glass of milk or even use it in some baking recipes like soy milk cake, vegan apple cake, or vegan corn muffins. 

 

9. Wild Rice

 

Wild rice is higher in protein than regular rice. One cooked cup (about 240 ml) of this rice offers 7 grams of protein apart from also providing fiber, magnesium, copper, manganese, phosphorus, and B vitamins. It has a nutty and chewy texture and eating it regularly will help improve your heart’s health while lowering your risk of type 2 diabetes. You can eat wild rice alone or add it to salads, soups, casseroles, and even desserts. 

 

Bear in mind, however, that wild rice may also contain arsenic, and to reduce its content you should wash it thoroughly before cooking. 

 

10. Nuts and Seeds

One of the easiest ways to increase the amount of protein in your diet is to eat different nuts and seeds. We have already mentioned a few seeds that you can try above. Other than that, you can start having a variety of nuts as they are portable and don’t require refrigeration. Nuts like almonds, walnuts, cashews, and pine nuts make for a delicious, protein-rich snack or an excellent addition to meals. You can even carry them around in a little box to your workplace or have them in the morning with breakfast. Ideally, you should have them raw, with no other additives to maximize their nutrient benefits. 

 

Nut butters can also be made into a vital part of your everyday snack plate. Two tablespoons of the average nut butter have 6 grams of protein. However, do opt for natural nut butters rather than the household brand varieties as the latter generally contain oil, sugar, and excess salt. 

 

11. Beans

Much like legumes, beans are considered to be one of the richest plant-based sources of protein. A half-cup of black beans, for instance, offers 7 grams of protein. Kidney beans are also super healthy and a major source of protein everywhere in the world and for good reason: 3.5 ounces (100 grams) of boiled kidney beans consists of almost 9 grams of protein. They can be eaten in many delicious ways, too. Like you can make bean soups during the winter months or even use them to make a veggie burger.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement