Two years ago I started taking medication and it completely changed my relationship with food. And not in a good way. I’m a food writer, recipe developer, and purely really like food. I took pride in eating a balanced, varied and enjoyable diet. Food is a source of true joy. However, since I started taking this medication, my appetite has changed to the point where I have no appetite most of the day. On top of that, I spent a year on and off antibiotics as I was dealing with serious health issues (and am now thankfully cured). So it’s no surprise that I’m concerned about overall nutrition and gut health.
To get things back to some level of normalcy, can I commit to strategies that I can responsibly implement and start creating a habit of eating more plants (or plant-based foods) on a regular basis? I wanted to make sure. The concept of eating 30 pieces different Eating plants weekly to improve gut health is touted by gastroenterologist Dr. Will Brusiewicz as the ideal approach. And the scientist in me was intrigued. Is tracking what you’re eating and writing about it the accountability system you need to make sure you’re eating right, even when eating feels like a struggle? I wanted to try everything!
Dr. B’s approach is not the town’s only opinion. Before digging in, I wanted to better understand why variety is the spice of life in this case. There are two opposing views when it comes to gut health. One side argues that diet has a strong influence on gut bacteria, while the other argues that non-dietary factors play an important role. For example, factors such as delivery method (vaginal vs. C-section), medications (particularly antibiotics), living environment, home environment, digestion rate, age, weight, and overall health are all factors that are unique to our bodies. microbiome and overall health. Some experts also believe that quantity is more important than type. So if you can only collect 6 cups of apples, that’s better than nothing. I don’t have a big appetite, but I like variety, so this approach seemed like a good place to start (at least for now).
How to eat more plants
First, we needed to define what counts as a “plant.” It’s more than just fruits and vegetables. Herbs, nuts, seeds, whole grains, beans, and legumes are key, so it’s easy to try right away. Then I decided to do whatever rational The amount is counted as “1 serving”. It may not count as an actual serving, but it may still count in terms of achieving my goal of having more variety. However, it had to be reasonable. I couldn’t eat just three flaxseeds. I had to sprinkle it liberally on oatmeal and salads. Once the parameters were set, we began by conducting a typical weekly “factory audit.” I wanted to know what my baseline was without even trying. In the morning, oatmeal with cinnamon, walnuts, hemp seeds and berries has already been planted on 4 plants. My favorite curry is onion, garlic, ginger, chilli, cauliflower, and chickpeas on rice, and there are seven of them. This may not be so difficult after all.
Still, reaching 30 different plants each week required a strategy. Especially since there were days when I skipped both breakfasts because my appetite was weak. and lunch. So I created a spreadsheet. It’s basic, but since I had access to it from my laptop and cell phone, I could quickly see my plant intake at a glance and decide if I needed to fortify anything (just kidding) However). (List-based trackers work as well.)
I started adding herbs to everything. I garnished scrambled eggs with cilantro, lunch bowls with basil, and dinner with parsley. I sprinkled some confetti-like seeds on my meal. I snack on nuts, fruits, and veggies, and include multiple vegetables, such as lentil and root vegetable soup, chickpea and spinach stew, green chicken curry with herbs, or a more substantial side salad to go with the meal. I aimed to make dishes using. Meal planning and prioritizing cooking at home is something I was already doing and it also helped me stay on track.
My biggest challenge is eating 30 plants a week
- To break out of your comfort zone: My usual meals were sadly a rotation of the same things: green beans, broccoli, cauliflower, tomatoes, cucumbers, and leftover fruit that the kids didn’t eat. The idea of dramatically expanding my plant palette felt overwhelming. This is where factory audits come in handy. It showed me that I was already doing more than I gave myself credit for and revealed areas where I needed to improve. I was already eating a good variety of vegetables and herbs at dinner, but I needed to incorporate more whole grains and seeds.
- Time trap: Preparing a variety of plants isn’t for the faint of heart (or the always busy), but it doesn’t have to be that difficult. I found this idea to be more difficult than reality, especially for people who already cook regularly. I learned better meal planning strategies and some easier preparation methods. I relied on canned beans. I made a seed shaker with a mixture of hemp, flax, and chia seeds. And I tried to make a realistic plan.
- Other barriers: Overall, this challenge was easier than I expected. But I want to admit that not everyone can jump into something like this as easily as I do. Several significant obstacles exist. For example, if you live in an area where fresh produce is limited or expensive, diversifying your plant intake may be more difficult. In this case, frozen fruits and vegetables, canned beans, bulk or online seed and nut orders, and other plant-based pantry essentials will be your friend. Purchasing unfamiliar ingredients can feel risky, especially when grocery costs are already an issue. It may also be difficult to maintain a commitment if you have to contend with social resistance from family and friends. Luckily, I haven’t had to deal with these challenges, but I know it’s not for everyone.
My biggest success is eating 30 plants a week
- Intuition (literally): “Gut health” may sound like a buzzword, but the changes I experienced were real. My digestion is smoother, my energy levels are more stable, and, TMI alert, going to the bathroom is noticeably more regular and something I look forward to. Before I started this journey, I sometimes felt like I wasn’t fully evacuated, which was uncomfortable and annoying. But the increase in food and fiber helped move things in a great direction.
- Cooking adventurer mode, enabled: Once I got into the swing of things, I started using more ingredients that I enjoy (or feel neutral about) but don’t eat often (due to kids and time). On a whim, I picked up a package of pears and some fennel bulbs and made a shaved fennel, celery, and pear salad with fresh parsley yogurt ranch dressing (I made it in a hurry along with some cheater packet mix) ). For my mandolin, it was quick to prepare, had lots of leftovers (if stored naked), and ended up being really fun. Yes, the time challenge was still real and my kids still wouldn’t eat it, but I felt it wasn’t impossible to add it to a weeknight meal on top of everything else.
- Emotions matter: I can’t draw blood and show it to you. actual Although it was based on data, it certainly felt different. And I don’t think it was a placebo. I felt much more energized, less tired, and more alive overall. I felt like my body was aware of what I was doing and was rooting for me.
- Mental victory lap: There’s something truly empowering about setting and achieving goals. But just the process of improving my own diet felt like a personal victory. I felt like I was doing something good for myself and felt a great sense of satisfaction and accomplishment.
Lifelong results from eating more plants for two weeks
- what do you know you need: After three weeks (audit week, then two “challenge” weeks), I decided to take the plunge and let go of the spreadsheet and stop trying to see if things changed. Unfortunately, it was. Despite the benefits and ease I experienced during the challenge, I inadvertently fell back into old habit patterns. But realizing this was a lesson learned. I learned that I need a plan and a way to keep track of things, and that’s okay. So, to continue building stronger habits, I went back to tracking my plant intake.
- It’s not about being perfect. There were days when I could barely find 5 types of plants. Others collect 15 pieces without effort. What mattered was the overall pattern, not the daily scorecard. I also learned to relax my standards when it comes to defining food. Sometimes lunch was just a handful of nuts, a few handfuls of arugula, scrambled eggs or chickpeas (straight out of the can), and another handful of berries. Or it could be a thoughtful grain bowl with eight different plants painted on it. There were no problems with either.
- Strategy is part of winning. Now that I’m more conscious of having variety in my diet, I have more strategies for replenishing myself on days when I don’t have an appetite. Simple things like adding herbs and seeds, cooking beans with meat (especially ground meat), and choosing mixed greens instead of just romaine have become a habit.
conclusion
As I reflect on this journey, I realize that part of my problem (with many things in life) is always trying to be perfect. When it comes to improving your health, you can’t let the perfect be the enemy of the good. There are still days when I can barely eat, let alone track my plant intake. But I’m doing it far It’s better than when I started this experiment. What started as a strategy to improve my gut health during a difficult time with appetite and medication has turned into something far more valuable: an acknowledgment of my aspirations and reality, and a motivation to nourish myself. We have evolved a sustainable and flexible approach to And as imperfect as it may be, it feels like a victory.
