Greens Habit Guide
What a varied diet does for your gut
Jump to recipeYour gut microbes help turn parts of your food into compounds that support intestinal health.
Different microbes specialize in different food components. Some ferment fibers that your own digestive enzymes cannot break down, producing substances called short-chain fatty acids.
One of these, butyrate, provides fuel for the cells lining your colon. Experimental studies also show how it supports the gut's protective barrier and influences immune cells that help regulate inflammation.
A wider variety of plant foods supplies different fibers and natural compounds for that microbial community to use.
In the American Gut Project, people who reported eating more than 30 different plant foods a week had more diverse gut microbes than those eating 10 or fewer.
That's why I recommend variety across your meals: beans, whole grains, nuts, seeds, fruits, vegetables, and herbs. Microgreens add more plant variety and compounds alongside those foods.
Try this: a crunchy rainbow wrap
Spread hummus on a whole-grain wrap. Add shredded red cabbage, grated carrot, sliced bell pepper, avocado, and sunflower or radish greens. Sprinkle with pumpkin seeds, fold in the sides, and roll it up.
Choose sunflower for crunch or a little radish for heat.