Whole Foods Approach
What does this actually mean?
To consume whole foods this means that you do not consume any form of food that has been processed and intern consume foods that are of closest to their natural form. This includes all fresh fruits and vegetables, whole grains (such as oats, brown rice and barley), nuts, beans, lean meats, fish, shellfish and eggs.
In most cases however most foods that we buy from the store/ supermarket these days are minimally processed or are a little processed, and in fact any food that is cooked, canned, frozen, packaged, or nutritionally altered foods are all considered “processed to a degree”. This may include foods such as frozen produce, canned/ tinned vegetables or whole wheat flour. There is such a thing as nutritionally altered foods which are foods that have been fortified or preserved for health benefits.
The term “processed” is when food is broken down and put through a range of different processes to create other foods that we within the western world typically consume. Processed foods usually have salts, sugar and fats added, with the important nutrients, such as fiber, vitamins and minerals usually removed. When this processing occurs and too much sodium, saturated fat and sugar is added to foods this can increase people’s risk of developing chronic diseases such as heart disease, type 2 diabetes and or developing a stroke.
To ensure you stay as healthy as possible it is important to note that whole foods retain their nutrients, phytochemicals, and fiber, which are often removed when foods have been processed.
Whole Foods to include into your diet and the reasons why:
Fruits and Vegetables
Fresh fruits and vegetables are whole foods and are packed full of fiber, vitamins and minerals which are essential for healthy bodily function. Frozen fruits and vegetables are minimally processed and are also a great option if you’re not able to get fresh produce. Whist canned fruit and vegetables are also an option, ensure that you read the ingredients list and nutrition label on the item, ensuring that the canned fruit is only canned in juice and not in syrup or light syrup. For canned vegetables and beans ensure that similar principles apply with the food labels and that the vegetables contain less than 5% of your daily sodium intake or has low sodium listed on the label.
Protein
While protein is usually seen as a meat source when looking at consuming a whole foods approach, plant-based proteins are a great source of protein. This includes foods such as beans, lentils, nuts and seeds. These plant-based proteins are packed full of fiber and have little-to-no saturated fat. It is important to note that if you are looking to consume meat - those lean meats such as lean chicken turkey, fish and shellfish and small amounts of grass fed red meat are going to provide you with B – vitamins and omega-3s which are important for brain and heart health.
Grains
Whole grains, include foods such as quinoa, rolled oats, wheat, brown rice, bulgur wheat and barley. These whole grains have more healthy fats and fiber than processed grains, such as white bread or pasta. There are some health benefits of consuming whole grains such as it can help to lower your total cholesterol, low-density lipoprotein (LDL, or bad) cholesterol, triglycerides, and insulin levels.
To consume whole foods this means that you do not consume any form of food that has been processed and intern consume foods that are of closest to their natural form. This includes all fresh fruits and vegetables, whole grains (such as oats, brown rice and barley), nuts, beans, lean meats, fish, shellfish and eggs.
In most cases however most foods that we buy from the store/ supermarket these days are minimally processed or are a little processed, and in fact any food that is cooked, canned, frozen, packaged, or nutritionally altered foods are all considered “processed to a degree”. This may include foods such as frozen produce, canned/ tinned vegetables or whole wheat flour. There is such a thing as nutritionally altered foods which are foods that have been fortified or preserved for health benefits.
The term “processed” is when food is broken down and put through a range of different processes to create other foods that we within the western world typically consume. Processed foods usually have salts, sugar and fats added, with the important nutrients, such as fiber, vitamins and minerals usually removed. When this processing occurs and too much sodium, saturated fat and sugar is added to foods this can increase people’s risk of developing chronic diseases such as heart disease, type 2 diabetes and or developing a stroke.
To ensure you stay as healthy as possible it is important to note that whole foods retain their nutrients, phytochemicals, and fiber, which are often removed when foods have been processed.
Whole Foods to include into your diet and the reasons why:
Fruits and Vegetables
Fresh fruits and vegetables are whole foods and are packed full of fiber, vitamins and minerals which are essential for healthy bodily function. Frozen fruits and vegetables are minimally processed and are also a great option if you’re not able to get fresh produce. Whist canned fruit and vegetables are also an option, ensure that you read the ingredients list and nutrition label on the item, ensuring that the canned fruit is only canned in juice and not in syrup or light syrup. For canned vegetables and beans ensure that similar principles apply with the food labels and that the vegetables contain less than 5% of your daily sodium intake or has low sodium listed on the label.
Protein
While protein is usually seen as a meat source when looking at consuming a whole foods approach, plant-based proteins are a great source of protein. This includes foods such as beans, lentils, nuts and seeds. These plant-based proteins are packed full of fiber and have little-to-no saturated fat. It is important to note that if you are looking to consume meat - those lean meats such as lean chicken turkey, fish and shellfish and small amounts of grass fed red meat are going to provide you with B – vitamins and omega-3s which are important for brain and heart health.
Grains
Whole grains, include foods such as quinoa, rolled oats, wheat, brown rice, bulgur wheat and barley. These whole grains have more healthy fats and fiber than processed grains, such as white bread or pasta. There are some health benefits of consuming whole grains such as it can help to lower your total cholesterol, low-density lipoprotein (LDL, or bad) cholesterol, triglycerides, and insulin levels.
Fibre - What is it?
Fibre! What’s all the fuss about ?
Fibres are the indigestible parts of plant foods and carbohydrates, such as vegetables, fruits, grains, nuts, seeds and legumes.
Fibre contributes to our digestive tract and keeps it healthy. When the indigestible parts plants or carbohydrates are unable to be digested in the small intestine, this then passes into the large intestine (or colon) where they can be broken down by the gut microbiota (bacteria and other organisms). When this process occurs, it provides our bodies with fuel for the gut microbiota and generates by-products such as short chain fatty acids.
Fibre can come from many dietary sources or can be increased in the diet through supplementation if required. If following a diet rich in fibre-containing foods can promote many health benefits, from enhancing satiety (feeling full), impacting our immune system, mental health and reducing constipation. Fibre has the ability to also reduces our risk of certain diseases including diverticular disease, bowel and breast cancer, cardiovascular disease and reduce the risks of type 2 diabetes.
There are different types of fibre that we consume, these include:
- Inulin (found in certain cereals, fruit and vegetables).
- Cellulose and lignins (found in plant cell walls)
- β-glucans (found in oats and barley)
Fibre has been categorised based on solubility, and the guidelines suggest that for people with gastrointestinal disorders (for example, constipation and irritable bowel syndrome) and other health conditions (for example, high cholesterol) that fibre is viewed as either soluble or insoluble.
Soluble
Fibre that is classified as soluble, can dissolve in water.
Through the process of digestion, fibre can form a thick gel in the stomach which helps slow down the passage of food through your gastrointestinal tract which helps us feel fuller. It also helps to lower cholesterol and stabilise your blood glucose levels.
Foods that are high in soluble fibre are found in plant foods such as fruits, vegetables, oats, barley, beans and lentils.
Insoluble
Fibre that is classified as insoluble remains intact and absorbs water. This type of fibre adds bulk to the contents of the gastrointestinal tract and helps keep our bowel movements regular by softening the contents (waste products) in our colon and supporting regular bowel movements. Foods that are high in insoluble fibre are found in the hard, outer skins of fruits and vegetables, as well as the surfaces of roots, grains and seeds. Most insoluble fibres include foods such as wholegrain breads, cereals, wheat bran, skins on fruits and vegetables and nuts and seeds.
How much Fibre do we need?
In Australian the guidelines recommend eating a minimum 25-30g of fibre each day.
How can you boost your fibre intake daily?
-Adding a small handful of seeds, nuts, a sprinkle of bran, flax seeds and psyllium husk on your morning cereal, muesli, or yoghurt.
- Having a small handful of nuts and seeds as a snack in between meals.
- Ensuring that you consume a wide variety of fruits and vegetables in your diet daily.
- Adding beans or lentils to main meals.
Top tip: Increase your fiber intake slowly to avoid digestive upset (bloating and gas) and be sure to drink plenty of water.
Fibres are the indigestible parts of plant foods and carbohydrates, such as vegetables, fruits, grains, nuts, seeds and legumes.
Fibre contributes to our digestive tract and keeps it healthy. When the indigestible parts plants or carbohydrates are unable to be digested in the small intestine, this then passes into the large intestine (or colon) where they can be broken down by the gut microbiota (bacteria and other organisms). When this process occurs, it provides our bodies with fuel for the gut microbiota and generates by-products such as short chain fatty acids.
Fibre can come from many dietary sources or can be increased in the diet through supplementation if required. If following a diet rich in fibre-containing foods can promote many health benefits, from enhancing satiety (feeling full), impacting our immune system, mental health and reducing constipation. Fibre has the ability to also reduces our risk of certain diseases including diverticular disease, bowel and breast cancer, cardiovascular disease and reduce the risks of type 2 diabetes.
There are different types of fibre that we consume, these include:
- Inulin (found in certain cereals, fruit and vegetables).
- Cellulose and lignins (found in plant cell walls)
- β-glucans (found in oats and barley)
Fibre has been categorised based on solubility, and the guidelines suggest that for people with gastrointestinal disorders (for example, constipation and irritable bowel syndrome) and other health conditions (for example, high cholesterol) that fibre is viewed as either soluble or insoluble.
Soluble
Fibre that is classified as soluble, can dissolve in water.
Through the process of digestion, fibre can form a thick gel in the stomach which helps slow down the passage of food through your gastrointestinal tract which helps us feel fuller. It also helps to lower cholesterol and stabilise your blood glucose levels.
Foods that are high in soluble fibre are found in plant foods such as fruits, vegetables, oats, barley, beans and lentils.
Insoluble
Fibre that is classified as insoluble remains intact and absorbs water. This type of fibre adds bulk to the contents of the gastrointestinal tract and helps keep our bowel movements regular by softening the contents (waste products) in our colon and supporting regular bowel movements. Foods that are high in insoluble fibre are found in the hard, outer skins of fruits and vegetables, as well as the surfaces of roots, grains and seeds. Most insoluble fibres include foods such as wholegrain breads, cereals, wheat bran, skins on fruits and vegetables and nuts and seeds.
How much Fibre do we need?
In Australian the guidelines recommend eating a minimum 25-30g of fibre each day.
How can you boost your fibre intake daily?
-Adding a small handful of seeds, nuts, a sprinkle of bran, flax seeds and psyllium husk on your morning cereal, muesli, or yoghurt.
- Having a small handful of nuts and seeds as a snack in between meals.
- Ensuring that you consume a wide variety of fruits and vegetables in your diet daily.
- Adding beans or lentils to main meals.
Top tip: Increase your fiber intake slowly to avoid digestive upset (bloating and gas) and be sure to drink plenty of water.
Pre and Probiotics
Pre and Probiotics…..What the research really suggests.
When referring to Pre and Probiotics this is usually associated to gut health.
Trillions of microorganisms, such as fungi, yeasts, viruses, and many species of bacteria are found in your gut microbiome.
These microorganisms help you break down the food you consume for healthy digestion, fight off infections, and produce chemicals that are good for your overall health and wellbeing.
However, it is important to note that Prebiotics and Probiotics aren’t the same things.
Prebiotics
Prebiotics have been defined as “a non-digestible food ingredient that beneficially affects the host (gut) by selectively stimulating the growth and/or activity of one or a limited number of bacteria in the colon, and thus improves host health”. (Davani-Davari et al., 2019).
Prebiotics are usually referred to nutrients (sources of fibre) that help/ promote the growth of good bacteria. They feed the already “good “bacteria and other microbes in your gut which help promote a healthy gut microbiome.
Foods that are high in prebiotics include: Onions, garlic, oats, cocoa powder, flaxseeds, cashews, almons, chicory root, barley, apples, leeks, mushrooms, cabbage.
Foods that are rich in prebiotics contain fermentable oligosaccharides, disaccharides, monosaccharides, and polyols and together they are called FODMAPs. These foods may/ can trigger irritable bowel syndrome (IBS) symptoms in people with this food sensitivity.
Probiotics
Probiotics are live micro-organisms that’s occur naturally in cultured or fermented foods and are viewed as the good bugs that benefit your health.
Probiotic bacteria in foods perform some significant functions including supporting a healthy digestive tract, immune system and metabolism.
Good sources of probiotic foods include Yogurt, kefir, buttermilk, kombucha, kimchi, miso, sauerkraut, soft aged cheeses, apple cider vinegar, green olives and sourdough.
It is important to note that these foods do vary in their contribution and diversity, and it is not always possible to estimate their benefits on our health.
Our Gut microbiota is strongly influenced by the food choices we make, and you can easily support your health by including more prebiotic and probiotic rich foods into your daily diet. The research indicates that imbalances in the gut microbiota may be linked to long term negative health effects and therefore we should try to include both prebiotics and probiotics into our daily diets.
Sources
Davani-Davari, D., Negahdaripour, M., Karimzadeh, I., Seifan, M., Mohkam, M., Masoumi, S., Berenjian, A., & Ghasemi, Y. (2019). Prebiotics: Definition, types, sources, mechanisms, and clinical applications. Foods, 8(3), 92. https://doi.org/10.3390/foods8030092
Gibson, G. R., Hutkins, R., Sanders, M. E., Prescott, S. L., Reimer, R. A., Salminen, S. J., Scott, K., Stanton, C., Swanson, K. S., Cani, P. D., Verbeke, K., & Reid, G. (2017). Expert consensus document: The International Scientific Association for Probiotics and prebiotics (ISAPP) consensus statement on the definition and scope of prebiotics. Nature Reviews Gastroenterology & Hepatology, 14(8), 491–502. https://doi.org/10.1038/nrgastro.2017.75
Hornzee, N. (2024, March 19). Do probiotics help after antibiotics?. Do Probiotics Help After Antibiotics? https://zoe.com/learn/probiotics-after-antibiotics
Massy, H. (2024, March 19). 16 Great Foods for Prebiotics. https://zoe.com/learn/prebiotic-foods#16-prebiotic-foods
Top 15 probiotic foods to support Gut Health. Good Food. (n.d.). https://www.bbcgoodfood.com/howto/guide/top-probiotic-foods
When referring to Pre and Probiotics this is usually associated to gut health.
Trillions of microorganisms, such as fungi, yeasts, viruses, and many species of bacteria are found in your gut microbiome.
These microorganisms help you break down the food you consume for healthy digestion, fight off infections, and produce chemicals that are good for your overall health and wellbeing.
However, it is important to note that Prebiotics and Probiotics aren’t the same things.
Prebiotics
Prebiotics have been defined as “a non-digestible food ingredient that beneficially affects the host (gut) by selectively stimulating the growth and/or activity of one or a limited number of bacteria in the colon, and thus improves host health”. (Davani-Davari et al., 2019).
Prebiotics are usually referred to nutrients (sources of fibre) that help/ promote the growth of good bacteria. They feed the already “good “bacteria and other microbes in your gut which help promote a healthy gut microbiome.
Foods that are high in prebiotics include: Onions, garlic, oats, cocoa powder, flaxseeds, cashews, almons, chicory root, barley, apples, leeks, mushrooms, cabbage.
Foods that are rich in prebiotics contain fermentable oligosaccharides, disaccharides, monosaccharides, and polyols and together they are called FODMAPs. These foods may/ can trigger irritable bowel syndrome (IBS) symptoms in people with this food sensitivity.
Probiotics
Probiotics are live micro-organisms that’s occur naturally in cultured or fermented foods and are viewed as the good bugs that benefit your health.
Probiotic bacteria in foods perform some significant functions including supporting a healthy digestive tract, immune system and metabolism.
Good sources of probiotic foods include Yogurt, kefir, buttermilk, kombucha, kimchi, miso, sauerkraut, soft aged cheeses, apple cider vinegar, green olives and sourdough.
It is important to note that these foods do vary in their contribution and diversity, and it is not always possible to estimate their benefits on our health.
Our Gut microbiota is strongly influenced by the food choices we make, and you can easily support your health by including more prebiotic and probiotic rich foods into your daily diet. The research indicates that imbalances in the gut microbiota may be linked to long term negative health effects and therefore we should try to include both prebiotics and probiotics into our daily diets.
Sources
Davani-Davari, D., Negahdaripour, M., Karimzadeh, I., Seifan, M., Mohkam, M., Masoumi, S., Berenjian, A., & Ghasemi, Y. (2019). Prebiotics: Definition, types, sources, mechanisms, and clinical applications. Foods, 8(3), 92. https://doi.org/10.3390/foods8030092
Gibson, G. R., Hutkins, R., Sanders, M. E., Prescott, S. L., Reimer, R. A., Salminen, S. J., Scott, K., Stanton, C., Swanson, K. S., Cani, P. D., Verbeke, K., & Reid, G. (2017). Expert consensus document: The International Scientific Association for Probiotics and prebiotics (ISAPP) consensus statement on the definition and scope of prebiotics. Nature Reviews Gastroenterology & Hepatology, 14(8), 491–502. https://doi.org/10.1038/nrgastro.2017.75
Hornzee, N. (2024, March 19). Do probiotics help after antibiotics?. Do Probiotics Help After Antibiotics? https://zoe.com/learn/probiotics-after-antibiotics
Massy, H. (2024, March 19). 16 Great Foods for Prebiotics. https://zoe.com/learn/prebiotic-foods#16-prebiotic-foods
Top 15 probiotic foods to support Gut Health. Good Food. (n.d.). https://www.bbcgoodfood.com/howto/guide/top-probiotic-foods
Love your Guts
Foods for Gut Health - Are you really eating for your gut health ?
Did you know that our digestive system is home to the gut microbiome which holds trillions of microbes. This incredible system is responsible for the breakdown of food we consume, the nutrients we absorb and helps our bodies to get rid of waste products.
Current research suggests that eating a variety of different plants has been shown to promote the growth of beneficial microbial species in your gut. There are large benefits that come from having a healthy gut microbiome, which include improving the immune system and your digestive health, as well as reducing inflammation throughout the body.
These are Wholeness Health’s Five basic building blocks to ensure you have a Healthy Gut:
Try and consume at least 30 different plants per week.
- When doing this try a new fruit or vegetable every week.
- Include different herbs and spices in your vegetables when cooking or preparing meals.
- Make a mix of seeds and nuts and add this to meals. example: on top of your yogurt or cereal/granola in the morning or - add to salads or roasted vegetable dishes.
- Try a new fruit or vegetable every week.
Increase your daily Fiber intake.
- Make High-fiber swaps with foods.
- When cooking or preparing meals keep the skin on vegetables like pumpkin potatoes or squash, as this type of fiber adds bulk to the contents of the gastrointestinal tract and helps keep our bowel movements regular.
- Use pulses and legumes to bulk out dishes, like curries or casseroles.
- To make it every and less time consuming when cooking batch cook grains and store in your fridge when your next meal.
- (For More information on how to increase your fiber intake please read the information listed on the website).
Try and add more colors to your diet – Eat like the rainbow.
- Add a new color to one of your meals daily.
- Buy a different colored version of a go-to vegetable – like a potato, try a sweet orange potato or purple potato.
- Include a portion of fruit in a savory meal (Add fruit to salads or to roasted vegetables as a garnish - like roasted peaches, pears, avocado, tomato or eggplant).
Add more Fermented Foods.
- Add a small amount of fermented food to your daily meals – like added sauerkraut or kimchi to either breakfast, lunch or dinner.
- Swap half the milk in your breakfast with kefir or plain Greek yogurt.
- If a sweet breakfast is your thing, then try and swap half of your yogurt intake for kefir and mix through. (For more gut loving ingredients add a seeds and nut mix on top of your yogurt or cereal / granola).
- Add probiotics foods to meals such as plain Greek yogurt, kefir, sauerkraut or kimchi etc..
- Add prebiotics such as whole grains, bananas, greens, onions, garlic, soybeans apples, leeks, mushrooms, cabbage and artichokes etc.
- Try fermented cheese, such as aged cheddar.
Limit consumption of Ultra Processed Foods.
- Swap ultra-processed snacks for less processed ones (see whole food approach tab for ideas).
- Switch high sugar cereal for Greek plain yoghurt and fruit or oats and yogurt or nutty fruit free granola and kefir/ yogurt.
- Cook and prepare meals at home more often to avoid less processing, salts, sugar, fats and extra additives.
- Try to make homemade sauce instead of store brought sauces.
Did you know that our digestive system is home to the gut microbiome which holds trillions of microbes. This incredible system is responsible for the breakdown of food we consume, the nutrients we absorb and helps our bodies to get rid of waste products.
Current research suggests that eating a variety of different plants has been shown to promote the growth of beneficial microbial species in your gut. There are large benefits that come from having a healthy gut microbiome, which include improving the immune system and your digestive health, as well as reducing inflammation throughout the body.
These are Wholeness Health’s Five basic building blocks to ensure you have a Healthy Gut:
Try and consume at least 30 different plants per week.
- When doing this try a new fruit or vegetable every week.
- Include different herbs and spices in your vegetables when cooking or preparing meals.
- Make a mix of seeds and nuts and add this to meals. example: on top of your yogurt or cereal/granola in the morning or - add to salads or roasted vegetable dishes.
- Try a new fruit or vegetable every week.
Increase your daily Fiber intake.
- Make High-fiber swaps with foods.
- When cooking or preparing meals keep the skin on vegetables like pumpkin potatoes or squash, as this type of fiber adds bulk to the contents of the gastrointestinal tract and helps keep our bowel movements regular.
- Use pulses and legumes to bulk out dishes, like curries or casseroles.
- To make it every and less time consuming when cooking batch cook grains and store in your fridge when your next meal.
- (For More information on how to increase your fiber intake please read the information listed on the website).
Try and add more colors to your diet – Eat like the rainbow.
- Add a new color to one of your meals daily.
- Buy a different colored version of a go-to vegetable – like a potato, try a sweet orange potato or purple potato.
- Include a portion of fruit in a savory meal (Add fruit to salads or to roasted vegetables as a garnish - like roasted peaches, pears, avocado, tomato or eggplant).
Add more Fermented Foods.
- Add a small amount of fermented food to your daily meals – like added sauerkraut or kimchi to either breakfast, lunch or dinner.
- Swap half the milk in your breakfast with kefir or plain Greek yogurt.
- If a sweet breakfast is your thing, then try and swap half of your yogurt intake for kefir and mix through. (For more gut loving ingredients add a seeds and nut mix on top of your yogurt or cereal / granola).
- Add probiotics foods to meals such as plain Greek yogurt, kefir, sauerkraut or kimchi etc..
- Add prebiotics such as whole grains, bananas, greens, onions, garlic, soybeans apples, leeks, mushrooms, cabbage and artichokes etc.
- Try fermented cheese, such as aged cheddar.
Limit consumption of Ultra Processed Foods.
- Swap ultra-processed snacks for less processed ones (see whole food approach tab for ideas).
- Switch high sugar cereal for Greek plain yoghurt and fruit or oats and yogurt or nutty fruit free granola and kefir/ yogurt.
- Cook and prepare meals at home more often to avoid less processing, salts, sugar, fats and extra additives.
- Try to make homemade sauce instead of store brought sauces.
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