Gut Garden. A Relaxing Gut Health Game
Your gut is home to trillions of tiny microbes, and they love variety. In this calm, relaxing game, every gut-friendly food you pick grows a new plant. Junk food sprouts weeds that you can pull with a satisfying pop. Can you grow 30 different plants?
How to play
- Tap a food from the tray to plant it in your garden.
- Every new plant food grows a new plant. Picking the same food again makes that plant bigger.
- Junk food grows a weed. Tap the weed to pull it out.
- Tap any plant to hear its chime and read a fact about it.
- Turn on the leaf button for a soft breeze sound while you play.
- Your garden is saved on your device, so come back any time to keep growing.
Why 30 different plants?
The American Gut Project studied the gut bacteria of more than 10,000 people. Those who ate 30 or more different plant foods each week had a more diverse gut microbiome than those who ate 10 or fewer. A diverse microbiome is linked with better gut health.
Thirty sounds like a lot, but plants include more than fruit and vegetables. Whole grains, beans, lentils, nuts, seeds, herbs and spices all count. A sprinkle of seeds on your oats, fresh herbs on your dinner and a pinch of cinnamon add up quickly.
A gentle tip if you have IBS
Some plant foods, like beans, lentils and apples, are high in FODMAPs. If you have IBS, you do not need to avoid them forever. Start with small portions and build up slowly. Many low FODMAP foods count too, such as oats, carrots, kiwifruit, strawberries, firm tofu, quinoa and most herbs and spices.
For help with a sore tummy right now, read my guide on how to calm an IBS flare-up. You can also browse all my IBS guides or play Daily Myth and Feed the Tummy.
Frequently asked questions
Is Gut Garden a relaxing game?
Yes. There is no timer and no way to lose. Soft chimes, a gentle breeze and growing plants make it a calm break for your mind.
Do coffee and dark chocolate count as plants?
Yes. Coffee beans and cocoa are plant foods, so they count towards your 30. Enjoy them in moderation.
Is this game medical advice?
No. It is a fun way to learn. Please speak to your doctor or a dietitian before you make big changes to your diet.
Game created by Dt. Hashika Vyas, a dietitian who healed her own IBS. Based on McDonald and team, American Gut Project, mSystems, 2018.