In the documentary Listening to your stomach. your health secrets Recently available on Netflix, it is recommended to consume 20 to 30 different herbs per week. How are we going to add them to our diet?
Weight gain, digestive disorders, mood disorders or eating disorders… What if all these difficulties were related to a lack of diversity in our gut microbiota? In recent years, research has shown the central role of the microorganisms in our digestive tract in our health and well-being. Eight prominent scientists, including Julia Enders, a German physician and bestselling author The restrained charm of the bowelswe recall in the documentary Listening to your stomach. the secrets of your health (1), put online in late April on Netflix. They also provide valuable advice to ensure a diverse gut microbiota and good health.
20 to 30 plants per week
To do this, you should consume “20 to 30 different plants” per week. These recommendations are based on researchAmerican Gut Project, a citizen science project on the microbiome conducted in 2018 on 10,000 Americans and Britons. After analyzing their feces, the researchers found that the people with the richest microbiota ate 30 different “plants” per week. What are we talking about? Plant-based foods: fruits and vegetables, whole grains, legumes, seeds and oilseeds, spices and aromatic herbs.
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It may seem difficult to deviate from our usual shopping list and be very different. In practice, it is enough to make our plates of the week, diversifying their content as much as possible. Let’s calculate. if we divide the number of plant-based products (30) by the number of days of the week, it ends up consuming 4 or 5 different foods per day.
Anthony Fardett, a doctor of human nutrition and researcher in preventive and sustainable nutrition, recommended in a previous article to choose three different items from each category (whole grains, fruits and vegetables, grains, aromatic herbs such as parsley, etc..). “So in the grain group, we can have whole wheat, whole rice and corn during the week,” he explained. Among the beans, you can choose to eat lentils, kidney beans and chickpeas. Banana, apple and pear can be used from fruits…” It is not necessary to eat a large portion of each food. For example, a salad of quinoa, lettuce, a few tomatoes, walnuts, and chia seeds is already the sum of five different plants.
By changing your diet in this way, “we’re making sure we’re meeting all our nutritional needs by getting antioxidants, fiber, minerals and vitamins,” explained Anthony Fardett. The specialist even recommended to use 35 to 40 different products per week.
(1) documentary film Listening to your stomach. your health secrets directed by Anjali Nayar is available on Netflix from April 26, 2024. Duration: 1 hour and 19 minutes.
Source: Le Figaro
