Gut health and superfoods: Eating clean on a budget

By Wealth of Geeks via AP

Inflation hit grocery stores hard, causing the price of staples like eggs to skyrocket in 2022 and level off at higher prices shortly after. As grocery bills increase, shoppers become weary about their next shopping trip.

Based on a November 2023 survey that asked consumers whether they were worried about buying food, just over 43% answered yes. Despite the increased costs, there hasn’t been a perceived correlation between the cost of food and poor diets. In fact, according to Pollock Communications’ “What’s Trending in Nutrition” survey of Registered Dietitian Nutritionists (RDNs), respondents believe that affordability and gut health benefits are the leading factors in consumer decision-making at the grocery store.

Healthy dieting may encompass higher-cost foods, but that doesn’t mean it’s impossible to boost gut health on a budget. On the contrary, some superfoods — those with additional health benefits beyond being low-calorie or low-carb — are affordable. The key is understanding what qualifies as a superfood and comparison shopping for low-cost alternatives.

The role of gut health

in overall well-being

A healthy diet, and in particular a healthy microbiome, can affect physiological and emotional traits. Eating a diet that doesn’t promote a healthy gut can lead to unhealthy weight gain or cause erratic mood swings. The COVID-19 pandemic and ongoing variants demonstrated the need for consumers to care for their immune health, which directly ties into gut health.

Clean-eating blogger Tiffany McCauley of Gracious Pantry emphasizes the importance of focusing on gut health. According to McCauley, she tends to feel better when she’s put thought into what she’s eating. Just because something is beneficial doesn’t mean it can’t have its drawbacks. As McCauley explains, she eats healthy snack choices like pickles, which tend to be higher in sodium. Something like this would need to be enjoyed in moderation.

GoodRx further explains that there is a connection between the gut and the brain, leading to a correlation between mental and physical health. However, food isn’t the only thing that can negatively impact your gut health. Stress is a common cause of abdominal distress and issues like ulcers and diarrhea, which a good diet can help.

Plant-based overtaking trendy diets

Dieticians confirm that plant-based eating continues to rise in popularity. In fact, it’s the second most popular diet trend, right behind intermittent fasting. As keto, or the ketogenic diet, becomes less popular, more individuals shift to plant-based diets. The keto diet’s emphasis on fats ultimately makes a plant-based lifestyle incompatible.

Many plant-based foods offer “super” nutrients. Nuts, seeds, ancient grains, and pulses — dry peas, beans, lentils, and chickpeas — comprise high-protein, plant-based options. Other trending options include fermented foods, blueberries, avocados, salmon, and mushrooms.

The importance of affordability in food choices

Influencers often share health “hacks” and recipes, sometimes misleading the public about the benefits of certain ingredients. Thanks to social media, from cottage cheese’s comeback to the sleepy girl mocktail, there was no shortage of food and nutrition microtrends in 2023.

Many of 2024’s trending superfoods fall into a more affordable category. The most popular superfoods remain more budget-friendly. Some items, like salmon, blueberries, and avocados, might seem pricey, but if you plan your budget around them, a plant-based diet doesn’t have to be a luxury.

Budget-friendly meals can easily incorporate a variety of nutritious ingredients. Planning meals based on dietary needs and budget minimizes the excuse of healthy food being too expensive. Maximizing nutritional value without breaking the bank takes an awareness of the best foods for cleaner eating, a bit more intention, and often eating in.

Clean eating with superfoods

Unhealthy fats and synthetic additives are not good for your body. Clean eating aims to add more essential nutrients. Even without resorting to superfoods, substituting more fruits and vegetables for fatty foods will positively impact any individual’s diet and gut health.

With a direct link between plant-based diets and gut health, RDNs like Alex Caspero from Delish Knowledge are pushing readers to consume more vegetables. The fiber content of many plant-based foods is an essential part of any diet. According to the American Gut Project, a higher consumption rate of plant-based foods leads to a more diverse gut microbiome.

Determining the best or just your favorite superfoods means combing through a rather extensive list of choices. Your best bet is to start with some of the more popular options, like blueberries and avocados, and branch from there. Incorporating more plant-based foods does not mean giving up meats and similar proteins. Instead, find a balance between the two, and, as Caspero suggests, keep things interesting by switching up which fibrous plants you include in your new diet.

Focusing on gut health through affordable, plant-based additions is sustainable for diets and budgets. Meeting health goals with nutrient-dense foods aligns with clean eating and supports other wellness goals. Consider little changes over time by slowly incorporating smaller servings of vegetables and reap the benefits as you see how your gut health improves.