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Cultivating Your Gut Garden with 30 Plants a Day

Imagine your gut as a lush garden, filled with life, color and vitality! It's a diverse "garden" of bacteria, fungi, and other microbes all playing a pivotal role in maintaining your overall health. From digestion to nutrient absorption, mental, health, hormone balance, and weight management. The gut microbiome is the unsung hero of your well -being. As with a garden of any sort there are "good bugs" and "bad bugs", " flowers" and "weeds".

To ensure this garden thrives, it needs nutrient-rich soil – enter probiotics and probiotics which decrease the “bad bugs” , "weeds", while nourishing the “good bugs", "flowers".

Probiotics: The Beneficial Seeds

Probiotics are like the seeds you plant in your gut garden. They are live microorganisms that bring a myriad of health benefits. Incorporating probiotic-rich foods introduces these beneficial seeds, allowing them to take root and flourish.

Some foods that are probiotic powerhouses include: Yogurt, Kefir, Sauerkraut, Kimchi and Miso.

And the Prebiotics: The Nutrient-Rich Soil...

that nurtures your gut garden. These are non-digestible fibers that serve as food for the beneficial bacteria in your gut. They create an environment conducive to the growth of these good bugs, helping establish a flourishing microbiome, a garden with fewer "weeds".

Some foods that act as prebiotics include: Garlic, Onions, Asparagus, Bananas and Artichokes.

Weeding Out the Harmful Foods:

Just as a garden can be overrun by weeds, your gut can be negatively impacted by certain foods. These promote the growth of harmful bacteria , inflammation and disrupt the balance of your gut microbiome:

PROCESSED FOODS : High in additives and preservatives, processed foods simply wreak havoc on your gut health.

SUGAR & ARTIFICIAL SWEETENERS:Feed harmful bacteria, leading to an imbalance.

SATURATED FATS: May contribute to inflammation in the gut.

ANTIBIOTICS: While they can be essential for treating infections, overuse can disrupt the balance of your gut microbiome.

GLUTEN: It is a protein found in wheat, barley, and rye and can cause inflammation in the gut for people with celiac disease or non-celiac gluten sensitivity.

DAIRY PRODUCTS: For many people, dairy products can cause digestive issues such as bloating, gas, and diarrhea.

FRIED FOODS: These are high in unhealthy fats that can harm your gut microbiome and contribute to inflammation.

RED MEATS: Frequent consumption can contribute to inflammation and an increased risk of colon cancer.

ALCOHOL: Excessive alcohol consumption can harm your gut microbiome, leading to digestive issues and decreased immunity.

CAFFEINE: While moderate caffeine consumption is generally safe, excessive consumption can cause digestive issues such as acid reflux and heartburn.

HIGH FRUCTOSE CORN SYRUP: It's a highly processed sugar that can disrupt the balance of bacteria in your gut and contribute to inflammation.

Just like tending to a garden, nurturing your gut requires a mindful approach. By incorporating probiotics and prebiotics, you’re providing the essential elements for a flourishing gut garden. All while being mindful of the foods that act like "weeds" helps in maintaining the delicate balance of your gut microbiome.


Your gut microbiome is a lively ecosystem. The more diverse its inhabitants, the healthier and more resilient it becomes. So why settle with your "weeded" garden when you can cultivate a thriving, diverse garden of wellbeing?


This isn’t just about salads; it’s a holistic approach to infusing your diet with a rainbow of plant-based goodness. (And this doesn't mean eat only plants and not your meats, include them proportionately, while being mindful of your red meats). And we're not just talking about fruits and veggies; we’re also embracing a variety of whole grains (ex: quinoa, rolled oats, sourdough bread), legumes - think beans (even coffee beans); herbs & spices (ex: cumin, tumeric, rosemary, cinnamon, paprika, etc.), nuts and seeds (walnuts, pistachios, almonds, pecans, hemp hearts, chia seeds).  And quantity isn't a factor, it's just getting the good bugs into the garden! All of these and more, along with the variety of colorful veggies and fruits, create a flowering garden of flavors and nutrients that your gut thrives on!

so embrace the 30 Plants a Day Challenge not just as a dietary shift but as a declaration of self care and love for your body, mind, and spirit. And if 30 a day sounds overwhelming , start with 30 a week, but you'll see how easy it really is to get at least close to 30 a day! It’s a sustainable lifestyle choice that sets into MotioN ...longevity and lasting wellness!


Keeping Body & Mind IN- MotioN,




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