National Fruits & Veggies Month
If you have worked with a Summerfield dietitian, attended any of our classes, or participated in our Reset and Rebalance programs before, you likely learned about the importance of fruits and vegetables in the diet. In honor of National Fruits and Veggies Month, we wanted to take a deeper dive into some of the benefits of plant foods for gut health and give some ideas and inspiration for increasing diversity in the diet – and discovering fun new flavors!
Multiple studies have highlighted the importance of diversity in the diet for gut health, as a greater variety of plant-based foods in the diet provides a wide array of dietary fibers and bioactive compounds. These fibers serve as substrates for the microbes in the gut, and this diversity in substrates encourages a diverse and resilient population of microbes in the gut. Diversity in microbes has been associated with numerous health benefits, including increased ability to recover from infection or antibiotic use, increased pathogen resistance, and increased production of beneficial metabolites that play a role in reducing inflammation in the body.
Research has shown that individuals who consume 30 or more different types of plant foods per week have higher diversity in their unique microbiome, something that we now know is beneficial for multiple aspects of health. Based on this research, Summerfield has introduced a mini-challenge in honor of National Fruits and Veggies Month. With 30 different plant foods per week in mind, our challenge for you is to aim to get 4-5 different plant-based foods in your daily diet for a week.
Plant foods include grains (think wheat, oats, and rice, as well as millet, sorghum, couscous, and barley), beans/legumes (some ideas include black beans, chickpeas, lentils, and split peas), and herbs and spices (mint, oregano, rosemary, nutmeg, and cumin are some examples of herbs and spices that can be used to add new flavors to dishes), as well as fruits and vegetables. While any plant-based foods can count towards your total for each day, it is National Fruits and Veggies Month, so here are some ideas for fun fruits and vegetables that you may not have heard of to include in your diet for added variety, as well as some ideas for how to use them!
Passionfruit
Passionfruit has a purple and wrinkled exterior, but the inside is a pulp with a bright, tropical flavor. Rich in vitamins A and C, it supports immune function and skin health. Its seeds are a good source of dietary fiber, aiding digestion, positively impacting gut health, and promoting a feeling of fullness.
Suggested uses: In smoothies, on top of yogurt, or eaten plain!
Bok choy
Bok choy is a Chinese cabbage known for its crisp texture and mild, slightly peppery flavor. It’s packed with vitamins A, C, and K, which are essential for bone health and immune support.
Suggested uses: Added to stir-fries, soups, and salads, or chopped as a crunchy topping for noodles.
Kohlrabi
Resembling a cross between a turnip and a cabbage, kohlrabi may look unusual but has an impressive nutrient profile. It’s rich in fiber, which aids digestion and helps maintain a healthy gut. Kohlrabi also provides vitamin C, essential for collagen production and immune function.
Suggested uses: As a crunchy element in salads and slaws, or even roasted in the oven with herbs and other root vegetables.
Dragon fruit
A fruit with vibrant pink or yellow skin and flesh dotted with tiny black seeds, dragon fruit is visually appealing and rich in antioxidants like betalains and vitamin C. These help combat oxidative stress and inflammation in the body. Dragon fruit is also high in fiber, promoting digestive health and aiding in weight management.
Suggested uses: Topping for yogurt, blended into smoothies, or even made into a sweet salsa with lime juice, jalapenos, and cilantro!
Watermelon radish
A brightly colored vegetable to add to dishes, watermelon radish has a green and white outside with a bright pink interior. Watermelon radishes are a good source of vitamin C and potassium, supporting heart health and immune function. They also contain compounds that may help reduce inflammation.
Suggested uses: As a colorful, peppery element to salads or grain bowls, or even as a topping for toast!
Jicama
Jicama, sometimes called a Mexican turnip or yam bean, is a root vegetable with a crisp texture and a subtly sweet flavor. It’s high in fiber, which we know helps to promote digestive health. Jicama also provides a good amount of vitamin C, essential for collagen synthesis and immune support. Its versatility makes it perfect for salads, slaws, and as a crunchy snack.
Suggested uses: Made into salsa or slaw (works particularly well with mango) for fish tacos or eaten plain or with lime juice and tajin.
Sources:
https://pubmed.ncbi.nlm.nih.gov/27110483/
https://www.sciencedirect.com/science/article/abs/pii/S1521691823000070?via%3Dihub