Introduction
If you’re looking for how to improve your gut health, you’re in the right place. When it comes to supporting your gut, my top advice is simple — eat more plants.
But it’s not just about quantity, it’s about diversity. The wider the variety of plants you eat, the better it is for your gut.
Each plant comes packed with its own unique set of nutrients and beneficial compounds that feed different types of gut microbes.
What Exactly is Gut Health?
Think of your gut microbes like picky eaters — some might prefer a red bell pepper over a green bell pepper or purple carrot over an orange one. The more variety you give them, the more diverse your gut microbiome becomes.
That’s a good thing because different microbes play different roles in keeping you healthy.
Studies, including findings from The American Gut Project and The British Gut Project, discovered a sweet spot for gut health: aim for 30 different plants each week.
That might sound overwhelming at first, but remember — plants don’t just mean vegetables. They also include nuts, seeds, herbs, and spices.
Simple Ways to Add More Plant Diversity
1. Use More Herbs & Spices
Herbs and spices are some of the most powerful plants for gut health. They’re packed with defense chemicals — the same ones that give them their bold flavors.
You don’t need much to make a big impact. Pre-made herb and spice blends (like Provençal mixes) let you add several plants to a dish with almost no effort.
2. Build a Diversity Jar
Instead of using just one type of nut or seed, go for a mix! Different nuts and seeds feed different types of gut microbes.
I keep a diversity jar filled with a blend of nuts and seeds that I sprinkle over yoghurt or salads and that about 10-12 plants before the day even starts.
Eat the Rainbow: Color Equals Good Gut Health
Plants get their colors (and sometimes their bitterness) from polyphenols, natural compounds that act like rocket fuel for gut microbes.
- Choose red onions over white.
- If you see purple carrots, grab them — they can have up to 10x more polyphenols than orange carrots.
- Don’t forget dark chocolate (70%+) and extra virgin olive oil — both polyphenol superstars.
- Even coffee offers a delicious polyphenol boost!
Don’t Forget Fiber — Your Gut’s Favorite Fuel
Over 90% of people don’t get enough fiber, and your gut microbes depend on it.
Simple Fiber Boosts For Gut Health
- Swap to whole grain pasta or bread — double the fiber of white versions.
- Toss mixed beans into meals.
- Switch crisps for popcorn (3g fiber per serving).
- Keep frozen peas handy (4-5g fiber per serving).
- Snack on raspberries — one of the highest-fiber fruits.
- Leave skins on fruits and veggies — even kiwis!
Fermented Foods: Adding Live Microbes
Sometimes, your gut needs more than food — it needs live beneficial microbes.
- Start with yogurt (look for “live cultures” on the label).
- Level up with kefir — it offers 10-20 different microbial species.
- Try kombucha (watch for added sugars).
- Don’t forget sauerkraut and kimchi — great on sandwiches or avocado toast.
Studies show that regular fermented food intake helps improve gut health and strengthen your immune system.
Avoid Ultra-Processed Foods — They’re Killing Your Microbes
Over 60% of the typical UK or S.A.D diet is made up of ultra-processed foods, which harm gut health.
Simple Gut-Friendly Swaps
- Swap crisps for popcorn.
- Keep olives on hand — full of polyphenols.
- Eat a handful of nuts and seeds.
- Pair veggie sticks with hummus.
- For sweet cravings, go for berries or dates.
Even a few swaps each week can dramatically improve your gut health — and your overall well-being.
Final Thoughts — Let’s Improve Our Gut Health Together
Improving gut health doesn’t have to be overwhelming. It’s about small, sustainable changes that add up over time.
You can transform your gut health and feel the difference by eating more plants, embracing color and diversity, including fermented foods, and swapping out ultra-processed snacks.
Want more simple strategies to improve your health and boost your energy — without extremes?
✅ Download my FREE 7-Day Healthy Habits Kickstart Plan to start building gut-friendly habits, meal ideas, and daily movement that fits your real life.
Visit JustenRobe.com for more beginner-friendly nutrition, fitness, and wellness tips to support your health journey. 💙
