Green Goddess Bowl
If you’ve followed me for a minute, then you know that I grew up having the worst chronic constipation.
One thing I used to always say was “but I eat so much fiber.”
And yes, I certainly ate some fiber. Relative to the Standard American Diet, where most people get fewer than 15 grams, I certainly wasn’t doing too bad, but I also was not meeting the 25-40+ grams that you need in order to truly live healthy.
Counting fiber can be really cumbersome, but one easy rule of thumb that you can use is to aim to eat 30 different whole plants per week. Before we get into that, let’s break down what exactly the gut microbiome is, and why it matters.
The Gut Microbiome
The gut microbiome refers to the trillions of microorganisms, including bacteria, viruses, fungi, and other microbes, that reside in the gastrointestinal tract. These microorganisms play crucial roles in digestion, immune function, and overall health.
Composition and Function of the Gut Microbiome
Composition:
Bacteria: The majority of the gut microbiota are bacteria, with Firmicutes and Bacteroidetes being the most predominant phyla. Other significant phyla include Actinobacteria, Proteobacteria, and Verrucomicrobia.
Other Microbes: The gut also contains viruses (including bacteriophages), fungi, archaea, and protozoa.
Functions:
Digestion: Gut bacteria help break down complex carbohydrates, fibers, and other nutrients that the human body cannot digest on its own. This process produces short-chain fatty acids (SCFAs) like butyrate, acetate, and propionate, which are beneficial for gut health.
Immune System Regulation: The gut microbiome plays a crucial role in training and modulating the immune system. It helps in distinguishing between harmful pathogens and benign or beneficial microbes.
Barrier Function: The microbiome contributes to the integrity of the gut barrier, preventing harmful substances from entering the bloodstream.
Metabolic Functions: Gut microbes are involved in synthesizing vitamins (e.g., vitamin K, B vitamins) and metabolizing bile acids, sterols, and xenobiotics (foreign chemical substances).
How the Gut Microbiome Makes You Blush
The complex ecosystem of our microbiome plays a crucial role in human health, influencing digestion, immunity, and even our appearance and mood.
Appearance:
Skin Health: The gut-skin axis refers to the connection between gut health and skin condition. A balanced microbiome can reduce inflammation and improve skin conditions like acne, eczema, and psoriasis. Dysbiosis (imbalance in the microbiome) can exacerbate these conditions.
Weight Management: The gut microbiome influences metabolism and energy balance. Certain microbial compositions are associated with obesity and metabolic syndrome, while a diverse and balanced microbiome supports a healthy weight.
Mood and Mental Health:
Gut-Brain Axis: The gut and brain communicate bidirectionally through the gut-brain axis, involving the vagus nerve, immune system, and microbial metabolites like SCFAs and neurotransmitters (e.g., serotonin, dopamine).
Neurotransmitter Production: Gut bacteria produce neurotransmitters and precursors (e.g., serotonin, GABA) that influence mood and cognitive function. Approximately 90% of the body's serotonin is produced in the gut.
Mental Health: Dysbiosis has been linked to mental health disorders, including anxiety, depression, and stress-related conditions. Probiotics and prebiotics can have psychobiotic effects, potentially improving mood and reducing anxiety.
Microbial Diversity
Microbial Diversity refers to the variety and abundance of different microorganisms present in a particular environment, such as the gut. This includes a wide range of bacteria, viruses, fungi, archaea, and protozoa, each playing specific roles in maintaining the health and functionality of the ecosystem.
Why Microbial Diversity Matters
Resilience and Stability:
Definition: A diverse microbiome is more resilient and stable, meaning it can better withstand disruptions such as antibiotic use, infections, or dietary changes.
Mechanism: Different microbes can perform overlapping functions, so if one type is diminished, others can compensate, maintaining overall system stability.
Disease Prevention:
Chronic Diseases: Higher microbial diversity is associated with a lower risk of chronic diseases like obesity, type 2 diabetes, cardiovascular diseases, and inflammatory bowel disease (IBD).
Immune Function: A diverse microbiome helps in the proper development and functioning of the immune system, reducing the risk of autoimmune diseases, allergies, and infections.
Metabolic Health:
Nutrient Metabolism: Different microbes specialize in breaking down various nutrients, including fibers and complex carbohydrates, leading to the production of beneficial metabolites like short-chain fatty acids (SCFAs).
Energy Balance: A diverse microbiome can help regulate body weight and prevent metabolic disorders by influencing energy extraction from food and fat storage.
Inflammation Control:
Anti-inflammatory Compounds: A variety of microbes produce anti-inflammatory compounds, such as SCFAs, which help maintain gut integrity and prevent systemic inflammation.
Immune Regulation: Diverse microbial communities can train the immune system to differentiate between harmful and harmless substances, reducing unnecessary inflammatory responses.
Mental Health:
Gut-Brain Axis: The microbiome communicates with the brain through the gut-brain axis, involving the vagus nerve, immune system, and microbial metabolites like neurotransmitters (e.g., serotonin, dopamine).
Mood and Cognitive Function: Higher microbial diversity is linked to better mood and cognitive function. Dysbiosis (microbial imbalance) is associated with mental health disorders like anxiety, depression, and stress-related conditions.
Digestive Health:
Digestive Efficiency: A diverse microbiome enhances the breakdown and absorption of nutrients, supporting overall digestive health.
Gut Motility: Different microbes contribute to the regulation of gut motility, helping prevent constipation and promoting regular bowel movements.
Factors Affecting Microbial Diversity
Diet:
Plant-Rich Foods: A diet rich in diverse plant foods provides a variety of fibers and polyphenols that nourish different types of beneficial microbes.
Fermented Foods: Foods like yogurt, kefir, sauerkraut, and kimchi introduce beneficial bacteria (probiotics) that can enhance microbial diversity.
Lifestyle:
Exercise: Regular physical activity has been shown to promote microbial diversity and gut health.
Sleep: Adequate sleep supports the circadian rhythms of the microbiome, promoting a balanced microbial community.
Stress Management: Chronic stress can negatively impact the microbiome. Practices like meditation and mindfulness can help maintain microbial diversity.
Antibiotic Use:
Prudent Use: Avoiding unnecessary antibiotics helps preserve microbial diversity by preventing the indiscriminate killing of beneficial microbes.
30 Plants Per Week?
The idea that we should eat 30 different plants per week originates from research into the gut microbiome and its role in overall health. This concept was popularized by the American Gut Project, one of the largest studies of the human microbiome. The project found that people who ate a diverse array of plant foods had more diverse and robust gut microbiomes compared to those who consumed fewer types of plants.
There are several reasons why aiming for 30+ different plants per week may be beneficial:
1. Nutrient Diversity:
Variety of Nutrients: Different plants contain various nutrients, fibers, polyphenols, vitamins, and minerals, each nourishing different types of beneficial microbes.
Prebiotics: Many plant foods are rich in prebiotic fibers, such as inulin, oligosaccharides, and resistant starch, which serve as food for beneficial gut bacteria, promoting their growth and diversity.
2. Fiber Content:
Fiber-Rich Foods: Plant-based foods are primary sources of dietary fiber, including soluble and insoluble fibers. Fiber acts as a prebiotic, supporting the growth of beneficial bacteria in the gut.
Fiber Fermentation: Gut bacteria ferment dietary fiber in the colon, producing short-chain fatty acids (SCFAs) like acetate, propionate, and butyrate. SCFAs are essential for gut health and help regulate immune function and inflammation.
3. Polyphenols and Phytochemicals:
Polyphenol-Rich Foods: Plants contain a wide range of polyphenols, including flavonoids, phenolic acids, and lignans, which have antioxidant and anti-inflammatory properties.
Antimicrobial Effects: Polyphenols can modulate the composition of the gut microbiome by promoting the growth of beneficial bacteria (e.g., Bifidobacterium, Lactobacillus) and inhibiting the growth of harmful pathogens.
4. Microbial Interaction:
Species Diversity: Different plant-based foods support the growth of diverse microbial species in the gut. Each type of plant may favor the growth of specific bacterial taxa, leading to a more balanced and varied microbiome.
Synergistic Effects: Combining a wide variety of plant foods can create synergistic effects, where the presence of one type of plant enhances the growth or activity of beneficial microbes associated with another type of plant.
5. Adaptability and Resilience:
Adaptive Response: Consuming a diverse array of plant foods challenges the gut microbiome to adapt to different dietary substrates, promoting microbial resilience and metabolic flexibility.
Stability Against Disruptions: A diverse microbiome is more resilient to disturbances such as antibiotic use, infections, or dietary changes, as it contains a wide range of species capable of performing similar functions.
6. Immune Modulation:
Immune System Education: A diverse gut microbiome helps educate and modulate the immune system, training it to distinguish between beneficial microbes and harmful pathogens.
Anti-inflammatory Effects: Microbial diversity is associated with lower levels of gut inflammation and a balanced immune response, reducing the risk of inflammatory conditions and autoimmune diseases.
This Dish
baby gem & red butterhead lettuce, frisee, Persian cucumbers, carrots, sun gold tomatoes & other mixed cherry tomatoes, Small Town Cultures fermented onions, lemony green goddess dressing
The Benefits
good for gut health, mood, and bloating. specifically:
Lettuce varieties, frisée, zucchini, baby spinach, and pistachios are all rich in dietary fiber, which acts as a prebiotic, feeding beneficial gut bacteria. This promotes a healthy microbiome, essential for digestion and nutrient absorption. Dietary fiber adds bulk to stool and helps maintain regular bowel movements, preventing constipation and promoting a healthy digestive system. A healthy gut microbiome, supported by fiber, influences the production of neurotransmitters like serotonin, which impacts mood and emotional well-being.
Frisée has bitter compounds that can be helpful for digestion. Bitter compounds have been shown to stimulate digestive secretions, including saliva, gastric acid, and bile, which can aid in digestion and alleviate constipation.
Lemon, lime, and tomatoes are rich in vitamin C and various antioxidants. These nutrients reduce inflammation, support immune function, and protect the gut lining. Antioxidants help neutralize free radicals, reducing oxidative stress and supporting overall gut health. The anti-inflammatory properties of these foods can also alleviate bloating by reducing gut inflammation.
Fresh parsley, cilantro, basil, chives, scallions, and dill are packed with polyphenols and essential oils that have antimicrobial and anti-inflammatory properties. These compounds help balance the gut microbiome by reducing harmful bacteria and supporting the growth of beneficial ones. This balance is crucial for maintaining gut health, reducing bloating, and promoting a healthy mood through the gut-brain axis.
Lacto-fermented red onions and miso are rich in probiotics, which are live beneficial bacteria that support a healthy gut microbiome. Probiotics help maintain gut balance, improve digestion, and reduce symptoms of bloating and constipation. They also support the production of short-chain fatty acids that nourish the gut lining and enhance its integrity.
Dulse, pistachios, and zucchini provide essential minerals like magnesium, potassium, and iodine. These minerals play a crucial role in muscle function, including the muscles in the digestive tract, ensuring smooth digestion and reducing constipation. Proper hydration and electrolyte balance, supported by these minerals, are essential for preventing bloating and promoting regular bowel movements.
The Recipe
Ingredients:
1 head baby gem lettuce
1 head red butter leaf lettuce
a handful of frisee
1/2 container Small Town Cultures fermented onions (can sub with a diff type of fermented veggie/sauerkraut)
1 cup cherry tomatoes (I used a variety, including lots of seasonal sun golds)
2 persian cucumbers
Dressing:
4 tbsp green goddess dip
juice of 1 lemon
Green Goddess Dip Ingredients:
1 cup pistachios (shelled & raw)
1 zucchini
1 lime, peeled
3 cloves garlic
2 tbsp onion powder
3 tbsp white or chickpea miso
1 fistful each of parsley, cilantro, and basil
3 scallions
1 small package chives (0.66oz container)
1 small package dill (0.66oz container)
1/2 tsp dulse flakes
1/2 cup water
2 cups baby spinach
Instructions:
Blend all of the green goddess dip ingredients together. no soaking necessary
Chop up your salad ingredients
Add the green goddess dip & lemon juice and toss everything together
Links & Brands
Small Town Cultures fermented onions
For More on Gut Health…
Checking out the Blush Academy, where there are courses on Gut Health, Nervous System Regulation, Achieving Goals, Boosting Confidence, hundreds of recipes, and more!
