Food for Inner Diversity
Inside every human being lives a multiverse of bacteria that help them stay healthy. If you want to support them in return, just follow these simple tips—it’s in your best interest.
When we hear the word “bacteria,” our first thought is often that they might make us sick. But bacteria also play a crucial role in keeping us healthy. They do this by supporting our vital immune system from within our gut. According to recent research, around 70% of our immune cells are located in and around the gut, where they are cultivated and prepared to act when needed.
Having this support system in place makes sense, as the gut—our primary point of nutrient intake—also presents a vast entryway for harmful bacteria. “This is the remarkable quality of the gut’s immune system,” explains Munich-based immunology professor Dirk Haller in an interview with German health insurance provider AOK. “It constantly has to decide whether what enters is dangerous or not, and then react instantly and appropriately.”
Trillions of Helpful Organisms
For millions of years, mammals—including humans—have lived in symbiosis with a vast array of bacteria that have settled in their digestive systems. These bacteria take on many important tasks. Depending on the source, there are approximately 500 different bacterial species in the human gut. Moreover, each person’s microbiome has a unique profile that includes even more bacterial species.
This microbiome, made up of around 38 trillion bacteria, can weigh several kilograms! And just like any other ecosystem, the rule applies: the more diverse the species, the more stable the environment.
To Support Diversity, Eat a Diverse Diet
In recent years, gut research has become a scientific hotspot. The food industry has taken notice and now offers “prebiotic” and “probiotic” products designed to support the gut microbiome.
What do the terms mean?
Prebiotics are primarily dietary components that help bacteria thrive; foods traditionally classified as fiber also fall into this category.
Probiotics are products that contain live organisms, such as bifidus yogurt or homemade fermented vegetables.
Synbiotics refer to a combination of both.
As is often the case, the best approach is to follow traditional dietary patterns rather than trying to compensate for a poor diet with supplements. Prebiotics are primarily derived from chicory, which, like artichokes and salsify, contains a high amount of inulin—a great substrate for beneficial bacteria.
Probiotics, on the other hand, are heavily advertised on the labels of expensive yogurt drinks like Yakult in tiny bottles. Anyone familiar with the mechanisms of the food industry and current countertrends will quickly realize: it’s far better to incorporate chicory, artichokes, and salsify directly into your diet to ensure your gut gets prebiotics. Additionally, fermented vegetables and homemade yogurt are excellent choices, as both contain valuable live cultures that thrive in the gut thanks to prebiotics.
A good rule of thumb is the now-viral guideline: aiming for 30 different plant-based foods per week is an ideal target for diversity. This is easy to achieve with two or three vegetable curries per week. In winter especially, don’t skimp on warming spices! Not only do they count toward your plant diversity, but they also have an anti-inflammatory effect thanks to their stimulating impact on the gut. Cutting back on excess sugar and alcohol while maintaining a regular sleep pattern further supports gut health—and, in turn, overall well-being.
Tips to Increase Your Plant-Based Intake
- Stock up: Just as you should always have plenty of fresh fruit and vegetables on hand, make sure your pantry is stocked with canned fruit, beans, and packets of legumes.
- Upgrade your salads: Nuts or seeds add a satisfying crunch, while apples or fennel make them more interesting. Fresh herbs enhance the flavor, and legumes or tofu cubes provide extra substance.
- Boost your soy yogurt: Fermented yogurt and kefir are great for gut health. Adding nuts, seeds, or fruits like berries gives them a whole new dimension.
- Embrace beans: Add them to salads and stews, whip up delicious dips, or replace meat in recipes with lentils or tofu. Instead of sticking to just one type of bean, try mixing two or three varieties.
- Sneak in more greens: Leafy greens like spinach or finely sliced cabbage wilt quickly when stirred into dhals, stews, or stir-fries—an easy way to increase the plant content of your meals without much effort.
- Smart snacking: Swap chips and sweets for mixed nuts, berries, or sliced bell peppers to get closer to your goal.
