It's Time to Love Your Legumes Australia

Many of us have a bag or tin of dried beans sitting at the back of the cupboard and it can be difficult to know what to do with them. But thanks to a wave of plant-based trends, coupled with the International Year of Pulses in 2016, the humble pulse, or legumes as they're more commonly known, are now increasingly being seen for the nutritional powerhouses that they truly are. With pulses on the brain, we've been looking at the health benefits they provide and new ways in which to incorporate them into our diet!

But first, what actually is a pulse?

Pulses belong to the wider legume family, which is a group of plants whose fruit or seed is enclosed in a pod. Pulses refer specifically to the dried, mature seeds of these plants and include dry peas, beans, lentils and chickpeas. The term ‘legume’ includes these dry varieties, as well as fresh peas and beans and is a more commonly used term than pulses.

Many people are most familiar with legumes in the form of the much-loved baked bean, but there are hundreds of varieties of legume out there - some of the most familiar including chickpeas, lentils, peas and beans - like butter beans, kidney beans, cannellini beans and soybeans.

Legumes and pulses come in a variety of shapes, sizes and colours and can be eaten in many forms including whole, split, ground into flour, dried, canned, cooked or frozen.

Why are they so good for me?

Legumes are packed with a whole range of essential nutrients, they are...

• An economical source of plant-based protein.
• Higher in protein than most other plant foods.
• Generally low in fat, and virtually free of saturated fats.
• Rich in energy-giving carbohydrates, with a low glycaemic index to help maintain blood glucose control.
• A good source of B-group vitamins including folate, plus iron, zinc, calcium and magnesium.
• Abundant in fibre, including both insoluble and soluble fibre, plus resistant starch - all essential for maintaining good gut health!

There are many studies which show that legumes offer significant health benefits including protection against chronic diseases, assisting with weight management and helping to maintain good gut health.

How much should I be eating?

Pulses like chickpeas, lentils and kidney beans are full of nutrients, inexpensive and important for health and well-being. We recommend aiming for 100g or ½ cup of pulses at least three times a week to maintain good health.

 Download your copy of our latest e-book here for exclusive legume recipes and tips!

So how do I add more legumes into my diet?

  Enjoying legumes as part of a healthy habit is easier than you might think...

·        Use hummus instead of mayonnaise in a sandwich

·        Substitute a mix of kidney beans or red lentils for half the mince in a spaghetti bolognaise or chilli

·        Mix in a handful of black beans or lentils when cooking scrambled eggs

·        Try whizzing a handful of cannellini beans into a fruit smoothie 

·        Use mashed cooked brown lentils in a nutty bliss ball mix

Why not try something new with these legumes…

Chickpeas offer a creamy texture and mild taste and make a great base for soaking up flavours.

Try something new with chickpeas: why not mix up your hummus with additions like sundried tomatoes, beetroot, feta or cooked sweet potato or why not try the latest foodie trend, sweet hummus!

Black beans have a delicious meaty texture and make a great addition to burgers or as a mince substitute in chilli.

Try something new with black beans: use them to add a fudgy texture to brownies or showcase them as the star in your next veggie burger.

Download our latest e-book here to get a delicious brownie recipe where you can use lentils or black beans!

Lupins are slowly making their mark in the world of legumes due to their incredible versatility - they can be eaten fresh, or use lupin flour, flakes and kibble to add extra protein and fibre when baking.

Try something new with lupins: use a mix of lupin flakes and oats for a nutritious homemade muesli or use lupin flour to make these delicious Blueberry and Vanilla Muffins.

Top tips for prepping and storing your legumes

·        Cooking dried legumes (or pulses) in large batches is easy and cost-effective - simply freeze individual portions of cooked legumes for up to three months for ready-to-use convenience.

·        When using canned legumes, rinse contents thoroughly to reduce sodium content by more than 40%.

·        Soaking dried legumes for an hour or two, or overnight if you have time, ensures that they're easier to digest and maximises nutrient bio-availability. Split peas and lentils don't need to be soaked.

·        Store cooked, cooled legumes in an airtight container in the fridge for no more than 3 days - this applies whether they're from a can or cooked at home.

With so many varieties to choose from, there are many reasons to love your legumes - their health benefits, versatility and abundance of nutrients being just a few. But however you choose to eat them, know that whenever you do you’re making a significant contribution to your health.

Visit the GLNC website for more information on the nutrition benefits of legumes, handy tips and recipe inspiration or download your copy of our latest e-book here for exclusive recipes and tips!

The top four food trends for 2019...

With 2019 well underway, we've taken a look at some of the biggest trends affecting grains and legumes this year...

1. Digestive Wellness

Digestive wellness is once again the number one trend for the coming year and with good reason. Emerging research, media attention and consumer demand is driving this trend, with prebiotics and fibre leading the way for innovation.

Pushing the fibre trend, resistant starch (RS) - a specific type of fibre - looks set to hit the mainstream in the very near future - only recently promoted on pack and in general media, RS looks set to redefine the future of fibre, appealing to younger consumers and Millennials.

FODMAPs are making their mark too, with this trend now being forecast as the next gluten free - new to FODMAPs? Find out more in our latest hot topic here.

2. Plant-Based 

Another consistent trend and one that’s unlikely to be going anywhere soon, plant-based presents opportunities for everyone in the food industry.

Snacking in particular is a key sub-driver for the plant-based trend (previously a top 5 trend in its own right) with most consumers not only wanting to snack more frequently, but wanting to snack better and include more veggies. Convenience plays a big part here, specifically for young consumers.

Advances in technology are also helping drive this trend, with many fruits, vegetables and legumes now being used in previously unthinkable formats - the proliferation of ‘healthier’ alternatives to chips is a key example, with chickpeas, lentils and peas increasingly being used in place of potatoes.

3. Good Carbs, Bad Carbs

With the ketogenic diet currently a media focus and a recent survey revealing that 25% of Australians are avoiding carbs(1), the low-carb diet is still very much on our radar.

In recent years though, the message has been one of balance rather than exclusion, with ‘quality’ carbohydrates being shown as an essential part of a healthy diet. This has led to the evolution of the idea of ‘good’ and ‘bad’ carbs, the former generally including whole grains, vegetables and fruits and the latter consisting of refined carbohydrates like biscuits, doughnuts and other 'non-whole grain' grain foods.

While there is undoubtedly a way to go on general perception of carbohydrates, for now both the public and the media are moving in the right direction with a focus on ‘quality’ carbs.  

Find out more on the merits of carbs in a balanced diet here and how carbs can assist with sports performance here. Plus our hot topic on the Ketogenic Diet delves into the pros and cons of this controversial diet - read more here.

4. Authenticity and Provenance

The trend for product provenance has been growing at a steady rate for the last few years, and is now just beginning to take off as many mainstream consumers buy into the trend.

Several factors have helped push this trend, perhaps one of the most important being a move back towards a more traditional style of eating for younger consumers. Generation X and Millennials particularly seek a point of difference in their food.

Industry has also taken a big step in promoting these products with the realisation that products with a story offer more to many consumers and help to foster connections between people and industry. The popularity of sourdough bread is a prime example of the provenance trend making an everyday product exceptional.

To find out more about other current trends like Snacking and the New Nordic Diet, simply search our blog!

References

1. New Nutrition Business. 2018. 10 Key Trends in Food, Nutrition and Health 2019.

Enjoying legumes on a low FODMAP diet

by Chloe McLeod

Enjoying legumes on a low FODMAP diet can be a challenge, but the good news is that it is possible! But firstly, what are FODMAPs?

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols, which are all different types of carbohydrates. These types of carbohydrate are poorly absorbed or digested for some. When these are poorly absorbed, increased water may be drawn into the gut, which results in diarrhoea for some people. For others, the carbohydrates travel to the large intestine where they are fermented by bacteria, which then produces gas. This gas can lead to additional symptoms of IBS including bloating, constipation, flatulence, pain and nausea.

Many legumes are high FODMAP, with the galacto-oligosaccharide (GOS) found in legumes being one of the FODMAPs that people even without IBS don’t tolerate well.

The key reason to include legumes is fibre. When starting a low FODMAP diet, fibre intake is one of the first things that can start to drop. Legumes are a rich source of prebiotic fibres. These fibres are the ones that provide fuel for the healthy bacteria in your gut, with avoidance showing there may end up being a change in your gut bacteria, and not necessarily for the better!

But how on earth do you include legumes in your diet when following a low FODMAP diet, and still keep your symptoms in check? Especially when the bloating and wind that develops as a result of the legumes fermenting in your gut can be uncomfortable and downright embarrassing.

Check out my tips for including legumes whilst following a low FODMAP diet!

·        - Look at how they’ve been prepared. Canned legumes are much better tolerated than dried legumes, due to having a lower FODMAP content. Canned lentils are safe at 1/2 cup, whilst butter beans and chickpeas are low FODMAP at 1/4 cup. Keep in mind that if you choose dried over canned, it is likely the same portion won’t be tolerated if you are sensitive to GOS.

·        - Start small: if you know you don’t tolerate legumes well, start small and infrequent and build up over time. Have you ever noticed that people who regularly eat legumes seem to tolerate them better? This is due to the gut getting better at digesting the prebiotic-rich fibres with regular consumption. Maybe try 1-2 tablespoons of one of the options mentioned below and work up from there every few days.

·        - Remember that portions add up: whilst having 1/4 cup canned chickpeas is likely to be ok, if other GOS rich foods are added in, you may be more likely to experience symptoms. Instead, bulk out your meal with whole grains that are low in FODMAPs, for example brown rice, quinoa or millet.

So now you know what to look out for, how can you still include legumes as a regular part of your diet, even when sticking to low FODMAP options?

1    - Canned legumes are one of the easiest ways to incorporate legumes into your diet, as they’ve already been cooked! Used in the quantities above, they’re so versatile and will work added straight into a salad or add texture to a sauce or casserole if cooking. Why not try adding into spaghetti sauce, or including in a spinach salad with some feta and orange slices. Just remember to drain and rinse canned legumes prior to use.

-     - Sprouted mung beans: find these in the fridge  in the vegetable section in your local shops. The perfect addition to up the nutrient density of your salads, and mung beans are low FODMAP at 2/3 cup! Try incorporating these into your chicken and quinoa salad for some crunch, or top your favourite baked vegetable dish.

-    - Dried red and green lentils: dried lentils require a little more prep, and will take some time to cook prior to being ready to eat. Keep these to 1/4 cup serve of cooked lentils – they’re a fabulous addition to curries and soups! Try mixing coconut milk, zucchini and chicken along with red lentils to make a delicious creamy curry and serve with brown rice.

So however you incorporate legumes, remember you can still enjoy them as part of a balanced low FODMAP diet. Take a look at our recipe for low FODMAP Lentil Nut Burgers.

Chloe is a Sydney based dietitian who works closely with individuals and companies, develops recipes and writes about nutrition to help individuals and the wider population to optimise their health through elite nutrition. Chloe particularly specialises in the areas of food intolerance, sports nutrition and nutrition for arthritis and autoimmune conditions.

She developed and runs the online course The FODMAP Challenge, and provides individual nutrition services for both face to face and online consultations, and co-owns nutrition consultancy business, Health & Performance Collective. 

The Power of a Plant-Based Diet for a Healthy Gut

by Anna Debenham & Alex Parker, The Biting Truth

Tired of diets promising health wonders and miracle cures that fail to eventuate? It’s time to say goodbye to the era of ‘low-everything’ diets and make room for the plant-based lifestyle!

There is growing evidence of the powers of plant-based diets (i.e. high in fibre, vitamins and minerals) on the health of your gut and your whole body, as well as reducing our risk of developing Type 2 Diabetes and Cardiovascular Disease by 20-25% ^1-6. Following a diet that looks after your gut is imperative. After all, it’s where your food enters your body! Your gut helps you absorb nutrients, keep your immune system strong and prevent certain cancers. As well as your gut health, dietary fibre has profound impacts on your mood, fatigue, stress, mental health, weight and skin.

6 out of 10 Aussies are not eating enough fibre, so most of us could benefit from adding a little more to our diet! If you are worried that this might mean giving up meat, poultry, fish and dairy foods, then rest assured you don’t have to become vegetarian or vegan to reap the benefits of a plant-based diet!

Sounds like a winner? Let’s introduce you to this golden way of eating:

What is a plant-based diet?

A plant-based diet is one that focuses on including a variety of foods that are loaded with fibre - think fruits, vegetables, legumes, whole grains, nuts and seeds. Getting enough fibre is important, but eating a combination of different types of fibre is just as essential for good digestive health.

• Soluble fibre: helps lower cholesterol and slow digestion. Eat more legumes, oats, barley, nuts, fruits and veggies. 
• Insoluble fibre: promotes regular bowel movements. Eat more whole grains, nuts, seeds, fruits and veggies.
• Resistant starch: act as food for our healthy gut bacteria (potentially the most important type). Eat more legumes (lentils, beans), whole grains, potatoes and firm bananas.

Good Sources of Dietary Fibre

Legumes (chickpeas, red kidney beans, four bean mix, lentils):

Legumes contain a type of fibre called ‘prebiotic fibre’, which feed our good gut bacteria and produce short chain fatty acids. Prebiotic fibre nourishes your intestinal cells and helps to push along the all-important fibre through your gut. Legumes may cause you to feel gassy, or bloated, but this is completely normal (did you know men fart on average 12 times a day and women 7 times). Start introducing legumes in small portions and gradually increase over the next few weeks (and remember to drink plenty of water to help push things along!). This way, you let your gut bacteria gradually adjust to your high(er)-fibre diet without any surprising changes in your bowel habits.

Grains (, oats, barley, rye, whole grain bread, brown rice, bran):

Cutting carbs has been shown to upset gut flora, so the paleo diet is out and grains are back in! In particular, fibre from grain foods has been shown to benefit our overall health, as they contain polysaccharides which provide bulk and absorb water to promote normal bowel movements. Many grains are also a good source of resistant starch (remember this is the food for our gut bacteria).

Fruits and veg:

Fruit and vegetables contain simple sugars which draw water into the gut to assist movement of fibre and prevent constipation. Rather than building your meals around protein try building them around your vegetables. Then add your grains and or legumes, top with crunchy nuts or seeds and finally add your meat, dairy, fish or eggs.

Are you getting enough?

A high fibre diet should give you a score of 4 or 5 on the Bristol Stool Chart. If yours is less than 4 then you may need more fibre in your diet.

6 Ways to Boost Your Fibre

1. In your next spag bol or lasagna, swap 50% minced meat for 50% lentils, or for black beans in your beef patties and meatballs.
2. Mix up your grains. Wheat is the most commonly eaten grain, but have you tried quinoa, spelt, teff, barley, rye, amaranth, buckwheat, bulgur, millet or sorghum? These will keep things interesting in your plant-based routine.
3. Choose whole grain breads and cereals instead of refined varieties.
4. Fill half your plate with non-starchy veggies.
5. Enjoy a handful of nuts and seeds as a snack.
6. Enjoy a potato salad for a dose of resistant starch

Summary

We are huge advocates of plant-based eating, as it encourages you to eat loads of fruits, vegetables, whole grains, legumes, nuts and seeds – all while still allowing for meats and other animal products. Following a plant based diet that is high in fibre is associated with improved digestive health as well as other health benefits. The type of fibre matters, which is why it’s important to enjoy variety (soluble, insoluble, resistant).

References

1.McMacken M, Shah S. A plant-based diet for the prevention and treatment of type 2 diabetes. Journal of Geriatric Cardiology : JGC. 2017;14(5):342-54.

2.Medina-RemÓn A, Kirwan R, Lamuela-Raventós RM, Estruch R. Dietary Patterns and the Risk of Obesity, Type 2 Diabetes Mellitus, Cardiovascular Diseases, Asthma, and Mental Health Problems. Critical reviews in food science and nutrition. 2016:00-.

3.Shang X, Scott D, Hodge AM, English DR, Giles GG, Ebeling PR, et al. Dietary protein intake and risk of type 2 diabetes: results from the Melbourne Collaborative Cohort Study and a meta-analysis of prospective studies. The American journal of clinical nutrition. 2016.

4.Melina V, Craig W, Levin S. Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. Journal of the Academy of Nutrition and Dietetics. 2016;116(12):1970-80.

5.Dinu M, Abbate R, Gensini GF, Casini A, Sofi F. Vegetarian, vegan diets and multiple health outcomes: A systematic review with meta-analysis of observational studies. Critical reviews in food science and nutrition. 2017;57(17):3640-9.

6.Harland J, Garton L. An update of the evidence relating to plant-based diets and cardiovascular disease, type 2 diabetes and overweight. Nutrition Bulletin. 2016;41(4):323-38.

New Research Reveals That Eating Core Grain Foods Doesn't Affect Your Waistline!

 Key takeouts from the research:

• Australian adults with the highest intakes of core grain foods, which is the leading source of carbohydrate in our diets, had similar waist circumferences and BMI’s compared to those with the lowest intakes of core grain foods¹.

• Adults who avoid core grain foods are at risk of missing out on essential nutrients including fibre, which is beneficial for good gut health².

New results from a survey of over 9,000 Australian adults, published last week in the journal Nutrients, found that eating core grain foods isn’t linked to the size of your waistline. Adults with the highest intakes of core grain foods - which includes bread, breakfast cereals and pasta – had similar waist circumferences and BMI’s compared with adults who had the lowest core grain intakes.

This ground breaking analysis of the 2011-12 National Nutrition and Physical Activity Survey, commissioned by the Grains & Legumes Nutrition Council (GLNC), found that not only was higher consumption of these grain foods not linked to a higher waist size, but grain consumers actually had a healthier diet and lifestyle pattern compared to those who avoided core grain foods¹.

The analysis of this research also demonstrated what many people have forgotten – grain foods are an essential source of fibre in our diet and Australians who eat more core grain foods have significantly higher fibre intakes than those who limit or avoid them. Emerging evidence also suggests that fibre-rich carbohydrate foods promote good gut health², which may ultimately have a favourable effect on health and chronic disease risk.

Overall grain consumption has declined over the last decade, with many Australians actively limiting gluten or carbohydrates - 42% of Australians report that they limit grain foods to assist with weight loss³. Many of these worrying trends are driven by widespread misconceptions and a lack of understanding about the multiple health benefits of grain foods.  

Rebecca Williams, Nutrition Manager and Accredited Practising Dietitian at GLNC explains the risks of limiting grain foods “Adults who limit healthy sources of carbohydrate - including core grain foods - end up putting themselves at risk of missing out on essential nutrients, such as fibre, folate, thiamine, iron, magnesium and zinc.”

“This new research highlights that we don’t need to cut back on grain foods like bread and pasta for weight management and actually, by doing so, people are putting their health at risk by not getting enough fibre.”

“It’s important that we don’t blindly follow the latest diet trends in search of a quick fix - choosing quality grain foods can have favourable effects on nearly every area of our health.”

Core grain foods, particularly those which are whole grain or high in fibre, provide a multitude of health benefits and choosing just three of our six serves of grain foods a day as whole grain or high fibre options, can help to reduce our risk of cardiovascular disease and some cancers^4-8.

What’s more, it’s easy to get the recommended six serves of grain foods every day by enjoying a bowl of high fibre breakfast cereal in the morning, a wholemeal sandwich for lunch and a stir-fry with rice for dinner. Take a look at our serve size infographic below to see what constitutes a serve. 

Why not try a traditional Egg Sandwich on Wholemeal as a quick and delicious way to increase your whole grains!

To find out more about the benefits of grain foods and carbohydrates, watch GLNC’s myth-busting webinar on low-carb diets or visit our website.

References

1. Fayet-Moore F, Petocz P, McConnell A, Tuck K, Mansour M. The Cross-Sectional Association between Consumption of the Recommended Five Food Group “Grain (Cereal)”, Dietary Fibre and Anthropometric Measures among Australian Adults. Nutrients. 2017;9(2):157.
2. Jones JM, Peña RJ, Korczak R, Braun HJ. CIMMYT Series on Carbohydrates, Wheat, Grains, and Health: Carbohydrates, Grains, and Wheat in Nutrition and Health: Their Relation to Digestion, Digestive Disorders, Blood Glucose, and Inflammation. Cereal Foods World. 2016;61(1):4-17.
3. GLNC 2014 Consumption & Attitudes Study. Unpublished: 2014.
4. Zong G, Gao A, Hu FB, Sun Q. Whole Grain Intake and Mortality From All Causes, Cardiovascular Disease, and Cancer: A Meta-Analysis of Prospective Cohort Studies. Circulation. 2016;133(24):2370-80.
5. Aune D, Keum N, Giovannucci E, Fadnes LT, Boffetta P, Greenwood DC, et al. Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies. Bmj. 2016;353. 
6. Chen G-C, Tong X, Xu J-Y, Han S-F, Wan Z-X, Qin J-B, et al. Whole-grain intake and total, cardiovascular, and cancer mortality: a systematic review and meta-analysis of prospective studies. The American journal of clinical nutrition. 2016.
7. Wei H, Gao Z, Liang R, Li Z, Hao H, Liu X. Whole-grain consumption and the risk of all-cause, CVD and cancer mortality: a meta-analysis of prospective cohort studies. British Journal of Nutrition. 2016;116(03):514-25.
8. Benisi-Kohansal S, Saneei P, Salehi-Marzijarani M, Larijani B, Esmaillzadeh A. Whole-Grain Intake and Mortality from All Causes, Cardiovascular Disease, and Cancer: A Systematic Review and Dose-Response Meta-Analysis of Prospective Cohort Studies. Advances in Nutrition: An International Review Journal. 2016;7(6):1052-65

The First 1,000 Days of Life: The Link Between Nutrition & the Gut Microbiome

by Rebecca Williams, APD

The first 1,000 days of life, spanning conception to the age of two, are increasingly being recognised as a critical window where a child’s environment, including the impact of nutrition, can significantly influence their long-term risk of non-communicable disease. So much so that research suggests environmental factors in infancy may have a greater impact on disease risk than even genetics or environmental influences later in life⁽¹⁾.  Specifically gut microbial composition and early nutrition have been shown to play a critical role.

Gut microbial composition is unique to every individual and is thought to be strongly influenced by a number of environmental factors, including method of delivery (vaginal or Caesarean section), the mother’s diet, whether a child is breast or formula fed and also the time and method of introduction of solid foods⁽¹⁾. Breast fed infants, for example, are exposed to more than 700 species of bacteria through their mother’s milk, as well as a range of oligosaccharides (prebiotic fibres) which stimulate the growth of beneficial gut bacteria⁽²⁾.

It's been suggested that the establishment of the gut microbiome during the first 1,000 days is important for the development of ‘immune fitness’ and may result in a subsequent reduction of disease risk⁽¹⁾. The link between gut microbiota and health is influenced via short chain fatty acids such as butyrate and acetate - both produced when the gut microbiota ferment (or break down) the prebiotic fibres in our diets⁽⁴⁾. Butyrate is thought to have anti-inflammatory effects, decrease rapid rates rates of cell reproduction and may have an ability to enhance the colonic immune response^{(6, 7)} whilst also appearing to reduce intestinal pH which helps to prevent the growth of harmful bacteria⁽⁸⁾. 

In contrast, a reduction in the diversity and composition of gut microbiota in early life could result in an increased risk of developing non-communicable diseases in later life, including allergic diseases such as asthma, eczema and food allergies, autoimmune diseases such as multiple sclerosis, metabolic disorders including obesity and cardiovascular disease and other immune conditions such as inflammatory bowel disease⁽¹⁾.

A key life stage for infants which also has a significant influence on the colonisation and diversity of gut bacteria during infancy, is the introduction of solid foods:⁽³⁾ foods that contain prebiotic fibres such as fructo-oligosaccharides, galacto-oligosaccharides and resistant starch support the growth and activity of beneficial gut bacteria⁽⁴⁾. Demonstrating the link further, a recent Australian study found that infants could access the benefits of prebiotics at a younger age than previously thought, with babies as young as seven months showing increased microbial diversity following consumption of resistant starch from solid foods⁽⁵⁾.

As outlined in the Infant Feeding Guidelines, solid foods should be introduced at around six months to meet an infant’s increasing nutritional and developmental needs. So in order to positively influence gut bacteria, it's important to ensure they're fed a balanced diet when beginning solid foods - introducing a variety of plant foods such as grains, legumes, fruit and vegetables as their first foods will ensure a varied intake of prebiotic fibres⁽⁹⁾. It's also important to ensure that the introduction of solid foods is complemented with an increase in water intake to prevent issues such as constipation, helping to promote good digestive health.

Emerging research demonstrates the importance of nutrition during the first 1,000 days of life, with this initial period increasingly being recognised as a key influencer for long-term health. Once established in this critical window, the composition of the gut microbiota remains relatively stable throughout our adulthood, but can be altered as a result of bacterial infections, antibiotic treatment and long-term dietary changes.

This evidence suggests that the establishment of a healthy and diverse gut microbiome is essential to promote immune health and reduce risk of chronic disease in later life not only during infancy, but also emphasises the critical role of nutrition on our gut microbiota as we move through all life stages.

To find out more on the benefits of grains and legumes throughout all life stages and for recipes and more, visit our website here.

References

1. Tang M. Abstract: Role of Nutrition in Tolerance Development. Unpublished. 2016.

2.  Rodríguez JM, Murphy K, Stanton C, Ross RP, Kober OI, Juge N, et al. The Composition of the Gut Microbiota Throughout Life, with an Emphasis on Early Life. Microbial Ecology in Health and Disease. 2015;26:10.3402/mehd.v26.26050.

3. Johnson CL, Versalovic J. The Human Microbiome and Its Potential Importance to Pediatrics. Pediatrics. 2012;129(5):950-60.

4. Slavin J. Fiber and Prebiotics: Mechanisms and Health Benefits. Nutrients. 2013;5(4):1417-35.

5. Gopalsamy GL, Christophersen CT, Bird AR, Young G. Abstract: Infants Can Ferment Resistant Starch Shortly After Wearning Which Changes Faecal Metabolite and Microbial Profiles. Unpublished. 2016.

6. Bi Y, Qin N, Yang R. Human microbiota: a neglected "organ" in precision medicine. Infectious Diseases and Translational Medicine. 2015;1(2).

7. Scott KP, Gratz SW, Sheridan PO, Flint HJ, Duncan SH. The influence of diet on the gut microbiota. Pharmacol Res. 2013;69(1):52-60.

8. Flint HJ, Scott KP, Louis P, Duncan SH. The role of the gut microbiota in nutrition and health. Nat Rev Gastroenterol Hepatol. 2012;9(10):577-89.

9. Halmos EP, Christophersen CT, Bird AR, Shepherd SJ, Gibson PR, Muir JG. Diets that Differ in Their FODMAP Content Alter the Colonic Luminal Microenvironment. Gut. 2015;64(1):93-100.