Our relationship with our microbes has evolved over millennia, but modern eating patterns have changed rapidly, shifting from a diet rich in unprocessed plant wholefoods packed with dietary fibre, to one high in animal fats, animal proteins, refined sugar and highly processed products.
The food we eat not only nourishes us but also has an impact on the composition of our inner microbial ecosystem. While we may not all be lucky enough to inherit a robust gut microbiota, the dietary choices we make have a significant effect on it. Much of the food essential for these beneficial microbes, such as fermentable fibre (see pages 16–19), comes exclusively from plants, and research increasingly shows that they hold the keys to good health.
Whole fruits, vegetables, herbs, nuts and wholegrains contain macronutrients, such as protein, fat and carbohydrates, including fibre and starch, as well as vitamins and minerals. Plant foods also contain health-promoting phytochemicals.
Our food is firstly broken down mechanically by chewing in the mouth and pounding in the stomach, before it passes into the intestines for digestion.
90–95 per cent of the food we eat is broken down and absorbed into the body in the small intestine. Most macro- and micronutrients are easily absorbed, but fibre and starch resist digestion.
Indigestible dietary fibre, including resistant starch and fructans, and phytochemicals pass from the small to the large intestine.
Most microbes reside in the large intestine and help us to absorb nutrients by breaking down dietary fibre, phytochemicals and some vitamins. Microbes produce short-chain fatty acids and other molecules that help to increase our immunity and support good physical and mental health. The large intestine also helps to absorb fluids and process waste.
Radishes’ antioxidant activity helps to enhance health and prevent chronic diseases. There are many types available to the home-grower, apart from the French breakfast and pink globe varieties, that offer other benefits. All radishes contain glucosinolates and polyphenols, including anthocyanins in the skins of red and purple types, while black radishes have the highest levels of sulforaphane.
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