Sustainable Eating & Gut Health
It's natural to feel overwhelmed by the enormous amount of information available about food, health, lifestyle, the microbiome, and the climate impact of our daily choices.
But what does a “proper” diet look like? Does it make sense to label a food as good or bad? Is there one magic way to achieve optimal health and longevity? Can we follow a healthy diet without compromising the environment? What is a healthy and sustainable diet?
These are just a few questions you can ask yourself when you buy your groceries or take a bite of your food. There is no single answer to all of the above questions, but it may be simpler than you think.
The good news
By following some basic principles, we can eat a healthy and sustainable diet, while nourishing the trillions of microbes in our gut. By taking care of our gut health, we can benefit both the planet and our own health.
Diet-microbiome interactions
The gut microbiome is a microbial organ with metabolic, immunological and protective functions for the host.
Diet is an important modulator of the microbes that live in our gut and their function. The research field is under development, but with great potential for, among other things, understanding chronic diseases and diet-related treatments.
A specific diet, including changes in the fat and fiber composition of the diet and the intake of polyphenols, has been shown to affect both the composition and function of the microbial community.
Science-based ways: Improve your gut bacteria and achieve beneficial health effects, while taking the environment into account
1. Inclusion over exclusion: Diversity, not limitation
Eating a wide range of foods is a good way to feed the different microbes in your gut. Bacterial species require different types of nutrients to grow and perform their unique functions. A diet consisting of different foods therefore leads to a diverse microbiome. This is also generally associated with health.
Eating a diverse diet is also a way to support biodiversity in nature. By demanding different products and engaging in new consumption patterns, we collectively support a more sustainable food system.
2. Eat plenty of vegetables, fruits, legumes, whole grains, nuts and seeds
Changing to a more plant-based diet, with less meat and more vegetables, more whole grains, and plant-based protein sources like legumes, nuts, and seeds, can greatly impact your gut, the climate, and your overall health.
These food groups contain high amounts of fiber and polyphenols, which are important for our microbes to thrive. By eating a variety of plant-based foods, you promote the growth of beneficial gut bacteria.
Restrictive diets and radical changes are not needed, nor is it necessary to give up the foods you love! It's about choosing more environmentally friendly foods and trying to avoid consuming too much of the products that negatively impact our environment.
3. Eat seasonally and locally when possible
Seasonal vegetables and fruits, naturally ripened in the sun, taste better and are more nutritious than out-of-season produce. They typically have higher levels of beneficial molecules, such as antioxidants and phytonutrients, which are essential for a healthy microbiome. Long storage times cause loss in nutritional content, while also having negative impacts on our environment.
Try to avoid certain perishable vegetables and fruits that are transported by air when they are not in season in Europe, and experiment with new seasonal varieties. This way, you can support your body's natural nutritional needs. Eating with the seasons allows for different nutrients, new flavors, and varied diets to be introduced, which is both sustainable and good for you.
4. Whenever possible, always go for the natural
Regardless of the type of diet, whether it is vegan, vegetarian, flexitarian, pescetarian or any other diet, it should be based on the consumption of natural or minimally processed foods. There is no doubt that this is the key to your health and your gut.
Food processing is a very broad term, and sometimes essential to making foods safe to eat. Processing can transform raw ingredients into edible foods, improve flavor, and remove harmful microorganisms. But ultra-processed foods have become extremely popular and are filling our plates in a way that is not at all beneficial.
Ultra-processed foods often contain high levels of refined sugar, saturated fat, salt, and chemical additives . They often lack dietary fiber, good sources of protein, and healthy fats. And they are strongly associated with “bad” gut microbes, which are linked to poorer health markers.
This category includes items such as candy, cakes, cookies and soda, as well as many ready-made meals and snacks.
Interestingly, according to the Food Climate Research Network (FCRN), ultra-processed, ready-made meals generate around 30-50% higher pollution than homemade meals with similar ingredients .
Choosing more nutritious unprocessed foods and limiting ultra-processed foods is definitely a win-win and the best way to eat for your body, gut, and climate.
Author: Cecilia Clausen (Clinical Dietitian)
