Six seeds to switch up your diet…
Dr Megan Rossi (otherwise known as the Gut Health Doctor) suggests that we should try to get 30 gut-loving foods into our diet each week. She speaks about how “the trillions of microbes living in our gut need different types of plant foods to flourish and for good gut health, the goal is diversity.”
We know that when it comes to food, we can easily get into a rut and eat the same things week in week out. This is even more prevalent during lockdown when many of us are cooking at home far more than we were previously.
Getting 30 different plant based foods into our diet each week can sound pretty overwhelming but it doesn’t need to complicated, time-consuming or costly and it’s the simple changes which make all of the difference.
Below we’ve listed six seeds to explore adding to your diet each week, all with amazing health benefits attached…
These little seeds are an excellent source of fibre and omega 3. They work like a probiotic to support the growth of healthy bacteria in your gut. They also help to decrease inflammation. Try swapping out your oats and have a chia seed pudding for breakfast or try our Raspberry and Pistachio breakfast bowl.
These absolute powerhouses are an all-round winner. Their nutrition is similar to that of a nut, so laden with fibre, protein and rich in monounsaturated fats. Pumpkin seeds contain magnesium, essential fatty acids and a little dose of daily iron, calcium and manganese.
Not just a fantastic pop of colour and texture, these little seeds are rich in fibre and polyphenols. Polyphenols are powerful anti-oxidants with strong links to anti-inflammatory and anti-carcinogenic properties.
These seeds are a particularly high in vitamin E and are a great source of iron, fibre and phosphorous as well as being rich in antioxidants. They can also help to lower blood pressure, cholesterol and blood sugar levels.
Just 2 tablespoons of flaxseeds contains 6 grams of fibre (around 1/4 quarter of our RDA) so they support good digestive health. They contain both soluble fibre and insoluble fibre. Soluble fibre helps soften stool, so it can pass easily pass through the body and insoluble fibre helps stimulate the digestive system to move waste through the gut and promote bowel regularity.
These tiny seeds are quickly earning a reputation as a nutritional powerhouse as they are an excellent source of copper, magnesium and calcium and also contain two unique substances; sesamin and sesamolin, which can help reduce cholesterol and prevent high blood pressure. They also contain B vitamins, which keep our hair and skin looking healthy.
Megan lists some great ‘gut-loving’ recipes ideas here.