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There are hundreds of different species of bacteria living in and on our bodies – an estimated 40 trillion microbes in fact – and most of these live in our gut.
Collectively, they are known as the gut microbiome. They have a significant impact on our digestion, our immune system and the health of our entire body, including the brain, our muscles and our bones. They can even influence our mood.
“We all have a gut microbiome which is unique to us, so selecting a single marker of health is difficult,” says Robert Dixon, Unilever’s Science and Technology Manager for the gut microbiome.
“But what we can say, regardless of this variation between individuals, is that a diverse microbiome is the best marker of a healthy microbiome. And a healthy microbiome will keep your body functioning at its optimum.”
Findings from the American Gut Project, the world’s largest citizen science microbiome project, show that people who eat more than 30 different plant-based foods a week have a more diverse, and therefore healthier, microbiome than those who eat ten or fewer.
“One of the best ways we can ensure we maintain the diversity of our gut microbiome is to eat a wide range of fruit and vegetables,” says Dr. Dixon. And yet many people struggle to eat the five-a-day portion of fruit and vegetables that WHO recommends.
For example, a 2021 Veg Facts survey of eating habits in the UK found only 33% of adults and just 12% of 11–18-year-olds currently manage to hit that daily target.
This is just one of the reasons why Unilever R&D, Nutrition and Ice Cream are working to create products that make it easier for people to eat and enjoy a more plant-based diet.
“They say variety is the spice of life and that is also true for the microbes that live in your gut,” says Dr. Dixon. “Why not give some of our plant-based recipes a try? Your microbiome deserves it.”
Easy and delicious plant-based recipes to kickstart Veganuary
While chickpeas or broccoli might not be ingredients that often make an appearance at mealtimes, adding them to a soup, chilli or casserole is a great way to diversify your vegetable intake and add fibre to your diet.
“Diets that are high in fibre and polyphenols maintain the diversity of our gut microbiomes,” says Dr. Dixon. “While the human part of our guts can’t digest them, they are a rich source of food for our gut bacteria, who all prefer to eat different things.”
Why not try Knorr’s Moroccan style-lentil and vegetable stew or Hellmann’s creamy broccoli pasta?
Prebiotics are good for the gut microbiome because they act like a microbial fertiliser, stimulating the growth of beneficial bacteria.
The good news is prebiotics are found in many fruits and vegetables. Blueberries, for example, are an excellent source of fibre and polyphenols, making them healthy for both you and your gut microbiome.
Why not try Hellmann’s blueberry crisp using Hellmann’s vegan mayonnaise or enjoy a decadent weekend treat with a Magnum Vegan morning smoothie bowl?
Research shows that different types of fermented food such as sauerkraut, kefir and kimchi contain different types of microbes, so eating a diversity of fermented foods can also be beneficial.
They’re also a rich source of beneficial microbes which may improve our microbiome function and help restore the microbiome to good health if it’s been compromised.
And while the strong pickled flavour of kimchi might not be appealing on its own, it’s a great ingredient in noodle dishes and stir-fries.
Why not try Korean Peckers from The Vegetarian Butcher?
Scientists from Unilever and Wageningen University and Research have discovered that, contrary to popular belief, processing soy does not decrease its protein nutritional quality, which confirms it as a valuable source of protein in plant-based foods.
An increased focus on health and wellbeing is seeing consumers seek out foods whose nutritional value has been boosted by vitamins and minerals. On World Food Day, we look at four ways fortification is levelling access to affordable nutrition.
Adding plant-based foods to our diet is not just good for our health, it’s good for the planet. But finding time, recipes or inspiration is not always easy. On World Food Day, here are three fuss-free ways Knorr is helping people eat for good every day.