Cultivate Plants That Enhance Gut Microbiota for Enhanced Health

Cultivate Plants That Enhance Gut Microbiota for Enhanced Health

In the realm of human health, the microbiome, particularly the gut microbiome, plays a pivotal role. It supports digestion, regulates the immune system, protects against pathogens, and influences neurodevelopment and mental health [1][2][3]. A balanced gut microbiome ensures a decreased risk of chronic diseases such as diabetes, cardiovascular disease, autoimmune disorders, obesity, and some mental health conditions [1][5].

To create a garden that nurtures this microbiome, one should focus on fostering an environment that encourages the growth of diverse, beneficial microbes and produces foods that nourish gut flora. Such a garden can provide fresh, microbiome-supportive produce and even enhance exposure to environmental microbes beneficial to your microbiome.

Here's a list of plants that are not only rich in nutrients but also beneficial for gut health:

• Apple trees (Malus domestica 'Laxton's Superb') are a good source of fibre and polyphenols. This dessert apple has a sweet flavour and firm flesh, growing to a height and spread of 6m x 6m.
• Day lilies (Hemerocallis 'Ariadne') are edible and high in mucilage, which helps transfer probiotic microbes to the gut. They grow to a height and spread of 90cm x 60cm.
• Jerusalem artichokes (Helianthus tuberosus) are high in the prebiotic fibre inulin, with knobbly, elongated, pale-cream tubers that can be roasted or made into soups. They grow to a height and spread of 3m x 1.5m.
• Blackcurrants (Ribes nigrum 'Big Ben') are high in polyphenols and produce a sizeable, early season crop. They grow to a height and spread of 1.5m x 1.5m.
• Fennel (Foeniculum vulgare) has antimicrobial properties that help maintain a balanced gut microbiome and aid digestion. It grows to a height of 1.8m and a spread of 45cm.

In addition to these plants, there are others that offer a variety of colours and nutritional benefits:

• Bistorts (Bistorta officinalis 'Superba') are high in plant polyphenols, with leaves that can be eaten raw in salads; older leaves need cooking. They grow to a height and spread of 90cm x 60cm.
• Beetroot (Beta vulgaris 'Alto') is rich in polyphenols, with both leaves and roots being edible. 'Alto' has cylindrical roots. It grows to a height and spread of 30cm x 30cm.
• Growing a variety of colors in the garden is beneficial for gut health, as it includes plants packed with polyphenols like brightly colored berries, purple carrots, and rainbow chard.
• Blackberries (Rubus fruticosus 'Loch Tay') are high in prebiotic polyphenols. 'Loch Tay' is a thornless, upright, compact cultivar, growing to a height and spread of 2m x 2m.
• Buckwheat (Fagopyrum esculentum) is a source of prebiotic fibre and can be eaten as a whole grain or ground into flour. It grows to a height and spread of 60cm x 30cm.
• Broad beans (Vicia faba 'Crimson Flowered') are beneficial for the gut due to their high fiber and plant protein content. They grow to a height of 1m and a spread of 30cm.
• Sunflowers (Helianthus annuus 'Alchemy') are high in prebiotic fibre and have edible seeds. They produce vibrant blooms on bushy, branching stems, growing to a height of 1.5m and a spread of 45cm.
• Chicory (Cichorium intybus) has leaves that can be cooked or used fresh in salads, and roots that can be used as a coffee substitute. It grows to a height of 1.2m and a spread of 30cm.
• Musk mallow (Malva moschata) has pale-pink or white blooms and leaves that are high in mucilage, both of which are edible. It grows to a height and spread of 90cm x 60cm.

To further support a gut-friendly garden, consider incorporating fermented foods from garden herbs or vegetables, using organic gardening methods, enriching soil health, minimizing chemical inputs, and avoiding over-sterilization to promote environmental microbial diversity that positively interacts with your own microbiome [1][2][3][5]. By cultivating this kind of garden, you create a nutrient- and microbe-rich environment that supports both soil and human microbiomes, helping improve digestion, immune function, and overall wellbeing.

References:

[1] Human Microbiome Project Consortium. (2012). Structure, function and diversity of the healthy human microbiome. Nature, 486(7401), 207-214.

[2] Turnbaugh, P. J., Sender, R., & David, L. A. (2007). The human microbiome: a forum. Cell, 131(6), 822-832.

[3] Kau, A. L., & Lozupone, C. A. (2011). The human gut microbiome: an ecosystem influenced by diet and exercise. Cold Spring Harbor Perspectives in Biology, 3(5), a007203.

[4] Ley, R. E., Turnbaugh, P. J., Hamady, M., Sogin, M. L., & Gordon, J. I. (2006). Bacteria as a determinant of digestive health. Nature, 444(7119), 1029-1035.

[5] Collins, S. M., Ley, R. E., Knight, R., Gordon, J. I., & Costello, E. K. (2012). The American gut: microbiome variation in the United States. Nature, 486(7401), 220-228.

1. Cultivating a diverse garden that encourages the growth of beneficial microbes can nourish the gut microbiome, supporting digestion and immune function.
2. Plants like apple trees, such as 'Laxton's Superb', are good sources of fibre and polyphenols, beneficial for gut health.
3. Day lilies, particularly 'Ariadne', are edible and high in mucilage, transferring probiotic microbes to the gut.
4. Jerusalem artichokes are rich in the prebiotic fibre inulin, promoting a healthy gut microbiome.
5. Blackcurrants, such as 'Big Ben', are high in polyphenols, producing an early season crop that benefits the gut microbiome.
6. Fennel, with antimicrobial properties, aids digestion and maintains a balanced gut microbiome.
7. Bistorts (Bistorta officinalis 'Superba') are high in plant polyphenols and can be eaten raw or cooked, benefiting the gut microbiome.
8. Beetroot, with roots and leaves both edible, are rich in polyphenols, promoting gut health.
9. Growing a variety of colors in the garden, including brightly colored berries, purple carrots, and rainbow chard, provides a variety of polyphenols beneficial for the gut microbiome.
10. Blackberries, such as 'Loch Tay', are high in prebiotic polyphenols, offering benefits for gut health.
11. Buckwheat is a source of prebiotic fibre, promoting a healthy gut microbiome when eaten as a whole grain or ground into flour.
12. Broad beans are high in fiber and plant protein, benefiting the gut microbiome.
13. Sunflowers, with edible seeds, are high in prebiotic fibre, supporting a healthy gut microbiome.
14. Chicory has leaves that can be used in salads or cooked, and roots that can be used as a coffee substitute, promoting a healthy gut microbiome.
15. Musk mallow has edible flowers and leaves high in mucilage, benefiting the gut microbiome.
16. To further support a gut-friendly garden, consider incorporating fermented foods, using organic gardening methods, enriching soil health, minimizing chemical inputs, and avoiding over-sterilization.
17. By cultivating a garden rich in microbe-friendly plants and supportive practices, you create an ecosystem that supports both soil and human microbiomes, promoting health, wellbeing, and sustainable living.

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