Inflation has hit grocery stores hard, causing prices for staples like eggs to skyrocket in 2022 and then settle at higher levels shortly after. As grocery bills rise, shoppers become more cautious on their next purchase.
In a November survey asking consumers if they were concerned about purchasing groceries, just over 43 percent answered “yes.”
Despite the increased costs, there is no apparent link between the cost of food and poor nutrition. In fact, according to Pollock Communications’ What’s Trending in Nutrition survey of registered dietitians, respondents believe affordability and gut health benefits are the most important factors in consumers’ grocery shopping decisions.
A healthy diet may include more expensive foods, but that doesn’t mean it’s impossible to improve gut health on a budget. On the contrary, some superfoods – those that offer additional health benefits beyond their low calorie or carbohydrate content – are affordable.
The key is to understand what is considered a superfood and compare the prices of cheaper alternatives.
The role of gut health
A healthy diet, and especially a healthy microbiome, can impact physiological and emotional well-being. A diet that does not promote a healthy gut can lead to unhealthy weight gain or erratic mood swings. The COVID-19 pandemic and current variants demonstrate how important it is for consumers to pay attention to their immune health, which in turn is directly related to gut health.
Clean-eating blogger Tiffany McCauley of Gracious Pantry stresses the importance of focusing on gut health, saying she tends to feel better when she thinks about what she eats.
But just because something is useful doesn’t mean it can’t have its drawbacks. Pickled vegetables, for example, can be a healthy snack, but they tend to be higher in sodium, so it’s best to enjoy them 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, diet is not the only thing that can negatively impact your gut health. Stress is a common cause of abdominal pain and problems like ulcers and diarrhea, which a good diet can help with.
Rise of Plant Power
Nutritionists confirm that the plant-based diet is becoming increasingly popular. In fact, it is the second most popular diet trend, just behind intermittent fasting. As the ketogenic diet declines in popularity, more and more people are switching to a plant-based diet. The keto diet’s emphasis on fats ultimately makes a plant-based lifestyle incompatible.
Many plant-based foods contain “supernutrients.” Nuts, seeds, ancient grains and legumes – dried peas, beans, lentils and chickpeas – are high-protein, plant-based alternatives. Other alternatives that are becoming increasingly popular include fermented foods, blueberries, avocados, salmon and mushrooms.
Importance of affordability
Influencers often share health tips and recipes, sometimes misleading their followers about the benefits of certain ingredients. From the comeback of cottage cheese to the Sleepy Girl Mocktail, there was no shortage of microtrends in food and nutrition in 2023 thanks to social media.
Many of the trending superfoods of 2024 fall into a more affordable category. The most popular superfoods remain more budget-friendly. Some items like salmon, blueberries, and avocados may seem expensive, but if you plan your budget accordingly, a plant-based diet doesn’t have to be a luxury.
Budget-friendly meals can easily include a variety of nutritious ingredients. Planning meals based on dietary needs and budget minimizes the excuse that healthy food is too expensive. To maximize nutritional value without breaking the bank, you need to be aware of the best foods for a healthier diet and have a little more intention.
Clean food
Unhealthy fats and synthetic additives are not good for you. Clean eating aims to provide more essential nutrients. Even without resorting to superfoods, replacing fatty foods with more fruits and vegetables is beneficial for everyone’s diet and gut health.
Because there is a direct link between plant-based diets and gut health, nutritionists like Alex Caspero of Delish Knowledge are urging people to eat more vegetables.
The fiber content of many plant foods should be an essential part of any diet. According to the American Gut Project, eating more plant foods leads to a more diverse gut microbiome.
Determining the best, or even just your favorite, superfoods requires going through a pretty extensive list of possibilities. It’s best to start with some of the more popular options, like blueberries and avocados, and then expand the selection.
Incorporating more plant-based foods into your diet doesn’t mean giving up meat and similar proteins. Instead, find a balance between the two and, as Caspero suggests, keep things interesting by varying the fibrous plants you include in your diet.
Focusing on gut health through affordable, herbal supplements is sustainable for diets and budgets.
Consider making small changes over time by gradually incorporating smaller portions of vegetables into your diet and benefit from improved gut health.
