Simple eating: 5 ways to improve your gut health, nutrient intake, and mental clarity. Learn how you can benefit from simplifying your diet.
You're a go-getter. You're juggling your career, staying active, and eating healthy. Amid your early morning yoga sessions, deadlines, and weekend hiking adventures, keeping up with the latest food trends can seem like another full-time job.
But what if the secret to fueling your active life didn't lie in the exotic superfood du jour but in good old-fashioned simplicity? Welcome to the world of "eating simply," a food philosophy that's all about celebrating whole, unprocessed foods and mindfully enjoying each bite. No more decoding complex ingredient lists or struggling to pronounce "quinoa" or "pitaya." Eating simply is all about clean, straightforward meals that nourish your body and taste great!
We're about to unpack 5 great benefits of eating simply, including:
- Improved gut health
- A boost of nutritional goodness from your food
- Improved mental clarity
- A mindful relationship with what you eat
- A more sustainable approach to eating
Keeping your meals simple is not about restriction or deprivation but rather about finding balance and nourishing your body with the necessary nutrients to feel your best. So, tie up your running shoes, fill up your reusable water bottle, and discover how less can truly be more when it comes to what you eat. Eating the simple way could be the easy way to fuel your busy life that you've been waiting for!
What is Eating Simply? The Basics
The goal is to nourish your body with the essential nutrients it needs while avoiding overly processed and artificial ingredients.
A simple diet focuses on whole foods, minimal ingredients, and unrefined products, aiming to consume food in its most natural, unprocessed state. When trying to eat more simply, think about eating foods that come from the periphery of the grocery store, like the produce section and the meat and fish counter. Products in the center isles tend to be more processed, containing refined sugars, artificial colors, and flavors.
When trying to eat more simply, think about simple meals like these:
- Oatmeal with berries and nuts
- Grilled chicken with roasted vegetables
- Salmon with quinoa and roasted vegetables
- Lentil soup
- Chickpea salad
Suggested Reading: The Ultimate Gut Health Grocery List: What to Eat for a Healthy Gut
The 5 Benefits of Eating Simply
Benefit 1 – Improved Gut Health
When your diet is packed with complex, processed foods, your digestive system often has to work overtime. Simplifying your diet brings relief by making digestion smoother and more efficient. Reduced processed food intake makes the gut less stressed, which can decrease bloating and other digestive discomforts. Studies, like one published in the American Journal of Gastroenterology, even suggest a diet rich in whole foods can aid in managing digestive disorders. [1]
- Reduces inflammation: Consuming too many foods or drinks high in sugar, artificial sweeteners, and trans-fat can cause inflammation in the gut. This can lead to a range of digestive issues, including bloating and poor digestion. [2]
- Improves digestion: Consuming whole foods high in dietary fiber can help keep you regular and feed the healthy bacteria in your gut. Whole foods, such as fruits, vegetables, legumes, whole grains, and nuts, are great sources of fiber. [3]
- Reduces risk of chronic diseases: The fermentation of indigestible fibers causes the production of short-chain fatty acids (SCFA) that the body can use as a nutrient source but also play an important role in muscle function and possibly the prevention of chronic diseases, including certain cancers and bowel disorders. [4]
Benefit 2 – Enhanced Nutrient Intake
When eating simply, it's all about the quality of your food rather than quantity. When you commit to eating fewer but more quality whole foods, you are eating more nutrient-dense foods that are more efficient at fueling your body. [5]
Processed foods, on the other hand, are often high in calories, unhealthy fats, added sugars, and salt and lack important nutrients such as fiber, vitamins, and minerals. For instance, swapping a bag of chips for a handful of nuts offers more beneficial fats, protein, and vitamins. [3,5]
Incorporating these nutrient-rich foods into your diet can help improve your overall health:
- Oatmeal: Oatmeal is a good source of fiber, which aids in digestion and helps maintain healthy cholesterol levels. [6]
- Avocado: Avocados are rich in healthy fats, fiber, and various vitamins and minerals. They can help improve heart health and promote satiety. [6]
- Walnuts: Walnuts are packed with omega-3 fatty acids, antioxidants, and fiber. They may help reduce inflammation and support brain health. [6]
- Mushrooms: Mushrooms are low in calories and provide important nutrients like vitamin D, B vitamins, and minerals. They also contain antioxidants that support immune function. [6]
- Greek Yogurt: Greek yogurt is a good source of protein, calcium, and probiotics. It can help support gut health and promote satiety. [7]
- Eggs: Eggs are a complete protein source and contain essential vitamins and minerals. They can contribute to muscle growth and provide important nutrients for overall health. [6]
- Beans: Beans are high in low-fat protein, fiber, and a variety of nutrients. They can help guard against diabetes, cardiovascular disease, and some cancers. [7]
- Sweet Potatoes: Sweet potatoes are a good source of fiber, vitamins A and C, and potassium. They can support immune function and promote healthy skin. [7]
- Broccoli: Broccoli is packed with fiber, vitamins C and K, and antioxidants. It can provide essential nutrients and support overall health. [8]
- Berries: Berries are rich in antioxidants, vitamins, and fiber. They can help reduce inflammation, support brain health, and provide a range of nutrients. [10]
- Fish: Fish, such as salmon and trout, are excellent sources of omega-3 fatty acids, protein, and various vitamins and minerals. They can support heart health and brain function. [10]
Benefit 3 - Improved Mental Clarity
Believe it or not, simplifying your diet can increase your mental clarity and focus. A diet rich in whole, unprocessed foods provides the brain with essential nutrients, such as omega-3 fatty acids, antioxidants, and B vitamins, which support cognitive function and overall brain health. [11]
Additionally, eating simply can help reduce decision fatigue, a phenomenon that occurs when we are faced with too many choices. By eliminating the burden of complicated meals and decision fatigue, you free up mental space since you’re not constantly having to make decisions about what to eat, freeing up mental energy for other tasks. [12]
Benefit 4 – Promotes More Mindful Eating and Better Relationship with Food
Eating simply can influence your mind-body connection by encouraging you to slow down and be present during meals. By eliminating distractions and practicing mindful eating techniques, such as eating slower and more deliberately, you become more aware of your hunger and fullness cues, as well as any environmental distractions that may impact your eating habits. [13]
When you eat mindfully, you focus on the texture, taste, and sensations of each mouthful, as well as how different foods affect your energy and mood. You become more attuned to your body's hunger and fullness signals, allowing you to avoid overeating and make healthier dietary choices. [14]
This heightened awareness can lead to a better understanding of your body's needs and preferences, allowing you to savor your food and the experience of eating. It can also promote better digestion, help you feel full with less food, and influence wiser choices about what you eat in the future. [14]
Benefit 5- Sustainable and Eco-Friendly
When you opt out of eating processed foods, you’re making a more sustainable choice since processed foods require higher energy use. The more processed a food item is, the more energy is used because of the input energy at each level of production. [15] This means that processed foods have a higher carbon footprint and contribute more to climate change than whole, unprocessed foods.
A simple diet encourages the consumption of seasonal and locally sourced foods, which helps preserve biodiversity and promotes a more resilient food system. By choosing foods grown in your region, you also decrease transportation-related emissions and support local agriculture. [16]
On top of that, a simple diet can help reduce food waste, which is better for the environment and your wallet. By planning meals, shopping mindfully, and using up leftovers, you can minimize waste and make the most of your food budget.
Suggested Reading: How To Reduce Food Waste: 5 Easy Sustainable Swaps
How To Start Eating Simply: Simple Steps to a Simpler Diet
1. Eat whole foods
Prioritize whole, unprocessed foods in your diet. This includes fresh fruits and vegetables, whole grains, lean proteins, and healthy fats. These nutrient-dense foods can provide your body with the essential nutrients it needs to function optimally.
2. Cook at home more often
Cooking at home gives you control over the ingredients in your food, allowing you to make healthier choices and avoid processed foods. Savor the cooking process, experiment with new recipes and techniques, and you’ll find that cooking can be a really enjoyable and relaxing activity.
3. Eat slowly and savor your food
Eating slowly and savoring each bite can help you feel more satisfied with your meals and less likely to overeat. Practice mindful eating by paying attention to your hunger and fullness cues, and focus on the flavors, textures, and aromas of your food.
4. Listen to your body
Pay attention to your body's hunger and fullness cues, and stop eating when you feel full, even if you have food left on your plate. This can help prevent overeating and improve your digestion.
5. Make small changes
Don't try to change your entire diet overnight. Start by making small changes, such as adding one or two more servings of fruits and vegetables to your diet each day, or swapping out refined grains for whole grains. Over time, these small changes can add up to significant improvements in your overall health and well-being.
Frequently Asked Questions About the Benefits of Eating Simply
1. What does it mean to "eat simply?"
Eating simply refers to the practice of incorporating more whole, unprocessed foods into your diet and reducing the amount of heavily processed foods, additives, and unnecessary extras. It emphasizes eating a variety of fruits, vegetables, lean proteins, and whole grains.
2. What are the key benefits of eating simply?
The main benefits of eating simply include better digestion, improved energy levels, better overall health, and a more sustainable diet for the planet.
3. How does eating simply improve digestion?
By eating simply, you often increase your intake of dietary fiber, which aids in digestion. Highly processed foods often lack this important nutrient. Also, less processed foods are generally easier for your body to break down and absorb.
4. How can eating simply contribute to a more sustainable planet?
Eating simply often means eating more plant-based foods, which require fewer resources to produce than animal-based foods. Also, by reducing reliance on heavily processed foods, we decrease the demand for energy-intensive manufacturing processes.
5. Can I still eat out and follow a simple eating plan?
Absolutely. When eating out, aim to choose dishes that align with the principles of simple eating – ones that are made with whole, unprocessed ingredients and have plenty of fruits and vegetables.
6. How do I start eating simply?
Start by incorporating more whole, unprocessed foods into your meals. Gradually reduce your intake of processed foods, sugars, and unhealthy fats. Remember, the goal is progress, not perfection. Every small step towards eating simpler counts!
This blog post was all about eating simply.
In the midst of a busy life filled with demanding jobs and an active lifestyle, the concept of "eating simply" proposes a refreshing alternative to the trend of exotic superfoods. The principle focuses on the celebration of whole, unprocessed foods and mindful consumption, providing a range of benefits, including improved gut health, enhanced nutrient intake, better mental clarity, a mindful relationship with food, and a more sustainable approach to eating.
Eating simply entails nourishing the body with essential nutrients while avoiding overly processed and artificial ingredients. It proposes a diet filled with whole foods, minimal ingredients, and unrefined products, consumed as close to their natural, unprocessed state as possible.
The benefits of eating simply include:
- Improved gut health
- Enhanced nutrient intake
- Improved mental clarity
- Promotes more mindful eating
- A more sustainable and eco-friendly choice
The philosophy of eating simply provides a practical, healthful, and sustainable alternative to modern diet trends. By prioritizing whole, unprocessed foods, cooking at home, eating slowly, listening to our bodies, and making gradual changes, we can enrich our overall health and well-being while also being more sustainable. This simple way of eating could be the perfect solution to fuel your busy life.
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References:
- American Journal of Gastroenterology. (2019, January). Dietary patterns and irritable bowel syndrome: a systematic review and meta-analysis. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8011970/
- Everlywell. (2021, March 8). Signs of a healthy gut. https://www.everlywell.com/blog/food-allergy/signs-of-healthy-gut/
- HelpGuide. (2022, January 20). Healthy eating. https://www.helpguide.org/articles/healthy-eating/healthy-eating.htm
- Hsph.harvard.edu. (2022, January 20). The microbiome. https://www.hsph.harvard.edu/nutritionsource/microbiome/
- World Health Organization. (2022, January 20). Healthy diet. https://www.who.int/news-room/fact-sheets/detail/healthy-diet
- RealSimple. (2022, January 20). The 30 healthiest foods. https://www.realsimple.com/health/nutrition-diet/healthy-eating/the-30-healthiest-foods
- WebMD. (2022, January 20). Healthy foods. https://www.webmd.com/vitamins-and-supplements/features/healthy-foods
- MedicalNewsToday. (2022, January 20). Berries: Health benefits, nutrition, and risks. https://www.medicalnewstoday.com/articles/245259
- NutritionFacts.org. (2022, January 20). The importance of fiber. https://nutritionfacts.org/topics/fiber/
- UCSF Health. (2022, January 20). Top 10 foods for health. https://www.ucsfhealth.org/education/top-ten-foods-for-health
- NCBI. (2022, January 20). Dietary patterns and irritable bowel syndrome: a systematic review and meta-analysis. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2805706/
- MedicalNewsToday. (2022, January 20). Decision fatigue. https://www.medicalnewstoday.com/articles/decision-fatigue
- Harvard Health Publishing. (2022, January 20). Mindful eating. https://www.hsph.harvard.edu/nutritionsource/mindful-eating/
- Intuitive Eating. (2022, January 20). 10 principles of intuitive eating. https://www.intuitiveeating.org/10-principles-of-intuitive-eating/
- Knight Scholar. (2022, January 20). The sustainability of local food. https://knightscholar.geneseo.edu/cgi/viewcontent.cgi?article=1009&context=sustainability-curriculum-student
- Columbia Climate School. (2012, September 4). How green is local food? https://news.climate.columbia.edu/2012/09/04/how-green-is-local-food/
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