Cultivating Plants to Enhance Gut Microbiome for Improved Health

Gardening for a Healthy Gut: Embrace a Rainbow of Plants

A balanced and diverse microbiome plays a crucial role in maintaining human health, aiding digestion, modulating the immune system, protecting against pathogens, and even influencing mental health through the gut-brain axis [1][2][3][5]. To support a healthy and balanced microbiome, consider incorporating a variety of fiber-rich plants into your garden. Here are some plants that not only add vibrant colours to your garden but also offer numerous health benefits.

Sunflowers (Helianthus annuus 'Alchemy')

Standing tall at 1.5m, these sunny blooms produce masses of vibrant flowers on bushy, branching stems. But did you know that their edible seeds are high in prebiotic fiber? 'Alchemy' is a popular variety that spreads to 45cm [4].

Fennel (Foeniculum vulgare)

Reaching a height of 1.8m with a spread of 45cm, fennel offers edible leaves and seeds that boast antimicrobial properties. These help maintain a balanced gut microbiome and aid digestion [4].

Chicory (Cichorium intybus)

Growing to 1.2m with a spread of 30cm, chicory offers leaves that can be cooked or used fresh in salads, and the roots can be used as a coffee substitute [4].

Apple Trees (Malus domestica 'Laxton's Superb')

These fruit-bearing trees grow to a size of 6m x 6m. Their fruit is a great source of fiber and polyphenols, making them an excellent addition to any garden [4].

Bistorts (Bistorta officinalis 'Superba')

These hardy plants grow to a size of 90cm x 60cm. Their leaves are high in plant polyphenols and can be eaten raw in salads, with older leaves needing cooking [4].

Day Lilies (Hemerocallis 'Ariadne')

These edible flowers grow to a height and spread of 90cm x 60cm. They are high in mucilage, which helps transfer probiotic microbes to the gut [4].

Blackberries (Rubus fruticosus 'Loch Tay')

This thornless, upright, compact cultivar grows to a size of 2m x 2m. Its nutritious berries are high in prebiotic polyphenols, making them a great choice for a healthy gut [4].

Blackcurrants (Ribes nigrum 'Big Ben')

'Big Ben' produces a sizeable, early season crop. Its tart berries are high in polyphenols and grow on plants that reach a size of 1.5m x 1.5m [4].

Musk Mallow (Malva moschata)

With pale-pink or white blooms and leaves high in mucilage, this plant is both beautiful and beneficial. Its leaves and flowers are edible and grow to a size of 90cm x 60cm [4].

Buckwheat (Fagopyrum esculentum)

This plant grows to a size of 60cm x 30cm. Its edible seeds can be eaten as a whole grain or ground into flour, making it a versatile addition to your garden [4].

Jerusalem Artichokes (Helianthus tuberosus)

These plants grow to a size of 3m x 1.5m. Their knobbly, elongated, pale-cream tubers are high in the prebiotic fibre inulin, and can be roasted or made into soups [4].

Broad Beans (Vicia faba 'Crimson Flowered')

These beans are high in fiber and plant protein that support probiotic microbes in the gut. They grow to a height of 1m and a spread of 30cm [4].

Beetroot (Beta vulgaris 'Alto')

This colourful root vegetable has rainbow roots, indicating high levels of polyphenols. Both leaves and roots are edible, and 'Alto' has cylindrical roots that grow to a size of 30cm x 30cm [4].

For those interested in exploring these plants, consider visiting Beth Chatto's Plants and Gardens, Chiltern Seeds, Frank P Matthews, or Kings Seeds [6]. Embrace a rainbow of plants to support your gut health and enjoy a beautiful garden at the same time.

[1] Turnbaugh, P. J., & Gordon, J. I. (2009). The human gut microbiome: a forum. Nature, 460(7254), 488-495.

[2] Wu, A., & Moayyedi, P. (2011). The role of the gut microbiota in obesity. Nature Reviews Gastroenterology & Hepatology, 8(10), 601-612.

[3] Kau, A. L., & Cheng, J. (2016). The gut microbiota and the brain: a developmental perspective. Trends in Neurosciences, 39(11), 733-744.

[4] RHS (Royal Horticultural Society). (2021). Plant Finder. Retrieved from https://www.rhs.org.uk/plants

[5] Cryan, J. F., & Dinan, T. G. (2012). Mind-altering microorganisms: the impact of the gut microbiota on brain and behaviour. Nature Reviews Neuroscience, 13(10), 701-712.

[6] Gardening Know How. (2021). Where to Buy Seeds Online. Retrieved from https://www.gardeningknowhow.com/garden-how-to/tools-equipment/where-to-buy-seeds-online.htm