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The Gut-healthy “Five-a-Day” Rule: Beyond Fruits and Vegetables
For years, Americans have been told to “eat your five a day,” referring to the recommendation of consuming five servings of fruits and vegetables daily. But what if there’s a more nuanced approach to optimizing your health? Federica Amati, a leading nutritionist at ZOE, a science and nutrition company, and a postdoctoral medical scientist at Imperial College London, proposes a revised “five a day” rule focused on gut health.
Amati emphasizes incorporating five specific food groups into your daily diet to promote a thriving and diverse gut microbiome: nuts and seeds, legumes, omega-3 fatty acids, fresh fruit, and whole grains.This approach,she argues,goes beyond the standard fruit-and-vegetable advice to target the diverse needs of the trillions of microorganisms residing in our digestive system.
The gut microbiome plays a crucial role in overall health, influencing everything from metabolism and immune response to even mental well-being. A diverse and well-nourished microbiome, fueled by a variety of foods, is better equipped to perform these vital functions. in essence, a happier gut translates to a healthier you.
Amati’s “five a day” approach is rooted in scientific evidence, referencing a 2019 study published in The Lancet that examined the impact of dietary choices on mortality risk across 195 countries. This comprehensive study, drawing data from censuses, hospital records, and existing research, underscores the profound connection between diet and longevity. The study highlights that a diet rich in the food groups Amati champions is associated with reduced risk of chronic diseases.
Nuts and Seeds: Powerhouses of Fiber and Protein
Amati is a proponent of snacking on mixed nuts like walnuts and almonds two to three times daily. She keeps a stash handy for on-the-go consumption. She also includes a custom blend of seeds to her meals, including chia, flaxseed, pumpkin, and sunflower seeds.
Nuts and seeds contain lots of fiber and are also a great source of plant-based protein.
she says.
For U.S. consumers, this is easily achievable. A handful of almonds can replace a mid-morning pastry, or a sprinkle of chia seeds can boost the nutritional value of your breakfast cereal. The versatility of nuts and seeds makes them easy to incorporate into any diet.