Seasonal eating - a simple way to support our gut health, our wallet and the planet
We know we need to be eating a greater variety of plant foods to support our gut health (1). Research has shown that people who eat 30 different plant-based foods a week have more diverse populations of microbes living in their intestine compared to those who eat 10 or fewer (1). The different fibres and nutrients in each plant helps to support different species of the trillions of microbes that live in our intestines, and greater diversity of these microbes helps to support our gut and overall health. However, people with Crohns and Colitis tend to have lower diversity of these microbes (2).
How can we increase our diversity?
There are many ways we can help to support and increase the diversity of microbes living within us and one of the most powerful ways is through the food we eat by including a wide variety of different plant foods in our diet (wholegrains, legumes, fruits, vegetables, nuts, seeds, herbs, and spices).
When it comes to fruit and vegetables many of us tend to choose the same types every time we go to the supermarket because, with international sourcing and shipping, they are available all year round.
In fact, The National Diet and Nutrition Survey (NDNS) has shown that 50 percent of the UK’s vegetable intake is made up of just four types: peas, tomatoes (yes, I know this is technically a fruit but its categorised here as a vegetable as its eaten as a savoury plant), onions and carrots (3).
How can eating seasonally help?
Seasonal eating involves eating food that can naturally be grown and produced locally so we eat it shortly after it has been harvested. Locality can vary from food produced only a matter of miles away, or from other parts of our own country, to close neighbouring countries – with minimal time from picking to plate.
When we focus on eating more seasonally this naturally means variety throughout the year depending on what produce is available at what time, and variety of plant foods means variety of nutrients which helps protect us from nutrient overload and deficiency. This helps us achieve a more balanced diet. It also encourages us to create different recipes and can help renew enthusiasm for cooking.
One of the biggest misconceptions is that seasonal eating is expensive, and we are only able to do it if we shop at expensive farmers markets, but this couldn’t be further from the truth – it can actually be cheaper to shop seasonally! Generally, if an ingredient is in season usually it means there is a large supply available which very often means its cheaper in our supermarkets, green grocers and markets.
This year in particular many people are looking for ways to eat locally and more sustainably - eating seasonally is an amazing way to do this.
But how do we know what’s in season when?
Here are my 4 top tips to getting started with seasonal eating:
Know what’s in season when - There are great resources available online like these ones which not online give fruit and vegetable guidance but also meat and fish – here and here.
Order a fruit and vegetable box – this can have the added bonus forcing us to try produce we wouldn’t normally use as well as helping us to cut down on plastic and waste too.
Choose a different seasonal fruit or vegetable each time you go to the supermarket.
Research seasonal recipes to help inspire you – the BBC website is a great place to start.
References
McDonald D, Hyde E, Debelius JW, Morton JT, Gonzalez A, Ackermann G, et al. (2018) American Gut: an Open Platform for Citizen Science Microbiome Research. mSystems; 3(3):e00031-18
Valdes AM, Walter J, Segal E, Spector TD. (2018) Role of the gut microbiota in nutrition and health. Bmj; 361:k2179.
BBC (2021) Why are we so obsessed with carrots, onions, peas and tomatoes? Accessed: 1st February 2021. <https://www.bbc.co.uk/food/articles/veg_variety>