Growing Together
How Dietary Diversity Strengthens Our Health & Communities
Welcome to the Michelle Seguin MD newsletter! I’m Dr. Michelle, and I’m grateful you’re here as part of our growing community of 870+ readers across 46 states and 30 countries. This week, I’m reflecting on how dietary diversity is more than just a health principle—it’s a way of strengthening our communities and deepening our relationship with food.
Hello friends,
Did you know that 75% of the world’s food supply comes from just 12 plant species and 5 animal species? Today, our diets are more limited than ever before, and this loss of diversity has major consequences for our health. But the good news? We have the power to change this—by expanding what we eat, what we grow, and how we support local food systems.
As I prepare for my upcoming talk at a local seed swap, I’ve been reflecting on how small changes—on our plates, in our gardens, and in our communities—can add up to something much bigger. I hope you enjoy this sneak peek at what I’ll be sharing next weekend.
With gratitude,
Dr. Michelle
Expanding Dietary Diversity: A Circle of Influence
Our diets today are more limited than ever before, and that loss of variety extends beyond personal preference—it has profound implications for our health, food systems, and ecosystems. A diverse diet provides a rich array of fiber, phytonutrients, and essential micronutrients, which play critical roles in everything from gut health and metabolic balance to chronic disease prevention and environmental resilience.
A diet rich in variety supports a thriving gut microbiome, which in turn influences immune function, digestion, and even mental well-being. Research shows that people who eat a greater diversity of plant-based foods tend to have more resilient microbiomes, lowering their risk of inflammatory diseases. Expanding dietary diversity also plays a role in chronic disease prevention, as phytonutrients found in different plant foods help regulate inflammation, balance blood sugar, and protect against oxidative stress. And beyond individual health, food diversity helps to preserve traditional agricultural knowledge, sustain heirloom crop varieties, and support ecologically sound farming practices.
But dietary diversity doesn’t just happen—it’s something we cultivate together. The good news? There are multiple levels of influence where we can make meaningful changes:
Expanding what we eat – Choosing a variety of seasonal, whole foods.
Expanding what we grow – Cultivating diverse crops in home & community gardens.
Expanding what we support – Strengthening community food systems through farmer’s markets, CSAs, seed swaps, etc.
By looking at dietary diversity through this progressive lens—from what’s on our plate to what’s in our gardens to what we support in our communities—we create ripples of change that extend outward far beyond ourselves.
Now, let’s take a closer look at each of these levels of influence.
It Starts With What We Eat
Dietary diversity begins not in the garden, but on the plate. Before we ever plant a seed, we have the opportunity to expand the variety of foods we consume simply by making small, intentional choices in our daily meals. The more variety we include, the more we nourish our bodies with different vitamins, minerals, and phytonutrients—all of which contribute to better health.
One of the simplest ways to improve dietary diversity is to eat a wide range of plants each week. A 2018 study in the journal mSystems found that individuals who consumed at least 30 different plant-based foods per week had higher gut microbial diversity, which is associated with better immune function and reduced inflammation markers.
Beyond gut health, greater dietary diversity has been linked to improved cardiometabolic health, including lower risk of heart disease, type 2 diabetes, and hypertension. Research published in The Journal of Nutrition found that higher dietary diversity was associated with better insulin sensitivity, lower fasting blood glucose, and improved lipid profiles. Another study in Circulation showed that individuals who ate a greater variety of whole plant foods had a lower risk of cardiovascular disease due to higher fiber intake, lower inflammation, and improved vascular function.
But increasing variety doesn’t mean complexity. Adding more plant foods doesn’t have to feel overwhelming—sometimes, it’s as simple as adding a handful of fresh herbs to your meal, infusing water with fruit and botanicals, or swapping store-bought dressing for a homemade version filled with herbs and spices.
Practical Strategies to Boost Plant Diversity
Eat the rainbow – A variety of colorful fruits and vegetables ensures a broad spectrum of phytonutrients. Aim to include reds, oranges, yellows, greens, blues, purples, and even white/tan foods throughout your meals
Use culinary herbs and spices generously – Herbs and spices are an easy way to layer in nutrients and phytochemicals while enhancing flavor. Try adding fresh parsley, basil, cilantro, or dill to salads, soups, and bowls.
Drink your plants – Herbal teas and botanical infusions are an effortless way to increase polyphenols and plant compounds throughout the day. Try steeping nettle, lemon balm, chamomile, hibiscus, or ginger for a nourishing boost.
Upgrade dressings & marinades – Homemade vinaigrettes and marinades are simple ways to infuse meals with diverse plants. Blend together olive oil, citrus juice, fresh herbs, garlic, mustard, tahini, or miso to create nutrient-packed sauces.
Snack on seeds & nuts – Instead of reaching for processed snacks, choose a mix of pumpkin seeds, walnuts, almonds, and hemp seeds to increase diversity effortlessly.
Experiment with whole grains & legumes – Swap traditional grains for quinoa, farro, millet, or wild rice and rotate legumes like lentils, black beans, and chickpeas for additional plant variety.
A Simple Day of Plant Diversity
Here’s a sample meal plan showing how simple additions can lead to greater dietary diversity throughout a single day.
Morning
Warm lemon water with ginger
Oatmeal with flaxseeds, pumpkin seeds, nut butter, cinnamon, and blueberries
Lunch
Hearty salad with mixed greens, roasted sweet potatoes, chickpeas, avocado, walnuts, a citrus-herb dressing, and protein of choice
Herbal iced tea (hibiscus, lemon balm, or mint)
Afternoon Snack
Hummus with sliced radishes, cucumbers, and red bell peppers
Handful of almonds and dark chocolate
Dinner
Grain bowl with wild rice, sautéed kale, roasted beets, lentils, tahini drizzle, fresh parsley, and protein of choice
Chamomile tea with honey before bed
This approach doesn’t require drastic changes—just small, thoughtful additions.
When we think about dietary diversity, it’s easy to assume it requires complicated meal planning or a complete overhaul of how we eat. But in reality, small, simple choices—like adding an extra vegetable to a dish, drinking herbal tea, or making a dressing with fresh herbs—can make a big impact over time.
By embracing diversity on our plates, we lay the foundation for better health, a thriving gut microbiome, and a deeper connection to the food we eat. And when we take the next step—growing our own food—we unlock even more opportunities to nourish ourselves and our communities.
What’s one small way you can add more variety to your meals this week?
Growing Diversity in Our Gardens
If expanding what we eat is the first step, the next natural progression is growing some of our own food—no matter the scale. Whether it’s a few pots of herbs on a windowsill, a raised bed in the backyard, or a shared community garden plot, any amount of gardening is meaningful. In my humble opinion, the goal isn’t 100% self-sufficiency—it’s participation. Every effort, no matter how small, contributes to a more diverse and resilient food system, deepening our connection to what we eat and where it comes from.
Studies show that home and community gardeners tend to eat a greater variety of fruits and vegetables than those who don’t grow their own food. A study from the University of California found that gardeners ate 1.4 more servings of vegetables per day than non-gardeners. But beyond access, gardening has a way of sparking curiosity. When we grow something ourselves—whether it’s a tomato, a bunch of basil, or a patch of lettuce—we’re more likely to experiment in the kitchen, explore new flavors, and share what we grow with others.
And that’s the beauty of it—gardening isn’t just about what we grow for ourselves. It’s about shared abundance, connection, and participation in something bigger than any one garden.
Overcoming Common Barriers to Growing Food
Of course, getting started isn’t always easy. Many people love the idea of growing food but feel limited by space, time, or experience. The good news? There are simple, flexible ways to grow food in almost any environment—whether you have a sprawling backyard or just a sunny windowsill. Here are a few of the most common challenges, along with practical ways to work around them.
“I don’t have space for a garden.”
✔ Try container gardening—even a sunny windowsill can support herbs or leafy greens.
✔ Grow vertically—trellises, hanging baskets, and wall planters can help maximize space.
✔ Look for a community garden—many offer shared plots for those without land.
“I don’t have time to maintain a garden.”
✔ Choose low-maintenance crops like kale, Swiss chard, and cherry tomatoes.
✔ Use self-watering containers or drip irrigation to reduce daily care.
✔ Start with perennial plants (herbs, berry bushes), which come back each year with little effort.
“I don’t know where to start.”
✔ Begin with easy-to-grow foods—herbs (basil, mint), salad greens, and radishes are great for beginners.
✔ Join a seed swap or gardening group—these can be great places to learn and get regionally adapted seeds.
✔ Seek out gardening books, YouTube tutorials, or cooperative extension resources for step-by-step guidance. (Would you like a list of my favorite resources? Let me know in the comments below!)
“Gardening seems expensive.”
✔ Start with low-cost, high-yield crops—Leafy greens, radishes, and bush beans grow quickly and require minimal investment.
✔ Look for free seeds & seedlings at community swaps and garden networks.
✔ Get creative with materials—use repurposed containers, upcycle old planters, and make compost from kitchen scraps.
“I have physical limitations.”
✔ Consider raised beds or vertical gardens to reduce bending and kneeling.
✔ Use ergonomic garden tools designed for comfort and accessibility.
✔ Choose low-maintenance edible perennials like rhubarb, raspberries, or chives.
“I have a short growing season.”
✔ Focus on fast-growing crops like salad greens, radishes, and peas.
✔ Try indoor growing—sprouts, microgreens, and herbs can be grown year-round in small spaces with minimal effort.
✔ Preserve the harvest—freezing, drying, and canning extend the bounty of short seasons.
Even growing just a few herbs on a windowsill or tending a small garden bed can cultivate more than just food—it cultivates connection. Every plant grown, every seed shared, and every harvest gifted adds to a larger circle of nourishment and abundance.
And the best part? Food is meant to be shared. Whether it’s gifting herbs to a friend, swapping homegrown tomatoes with a neighbor, or passing along extra seeds at a local swap, gardening naturally encourages generosity. It’s not just about what we grow—it’s about how we nourish and connect with each other.
If you’re just getting started, what’s one thing you’d love to grow? And if you’re a seasoned gardener, what’s your go-to easy crop to recommend?
Supporting Local Food Systems
If what we eat is the first step, and what we grow is the second, then the final piece of the puzzle is how we engage with local food systems in our communities. No one grows or eats in isolation—we are part of a larger, interconnected food web that thrives on relationships, reciprocity, and shared abundance.
Growing up, we always grew assorted peppers and cherry tomatoes in buckets on our front porch, just as many Italian-American families did in our small Midwestern town. It was a simple but meaningful act—a way to stay connected to tradition, to our roots, to the flavors of home. But beyond those porch plants, my family was also part of something bigger.
We shared a garden with two other families, and every Memorial Day weekend, our Dads (affectionately called Papas) would come together to put it in. It was an annual tradition—a day of digging, planting, and preparing the soil for the season ahead. Over the summer, we watched as the corn grew, always knee-high by the Fourth of July. And when harvest season arrived, we shared the abundance—dividing up the tomatoes, peppers, zucchini, beans, and sweet corn among our families.
When it was time to head back to college on Labor Day weekend, I often left with a brown paper bag of fresh vegetables. It wasn’t just food; it was a quiet, steady gesture of love—a reminder of where I came from. A piece of home and community that traveled with me as I ventured out into the world.
Even if I didn’t realize it at the time, that experience shaped the way I think about food. Gardening was never just about what we could grow for ourselves—it was about what we could grow together. And that same principle applies to the broader food system.
What’s one way you connect with your local food community? Do you shop at the farmer’s market, share a garden with a friend, or swap seeds with neighbors? I’d love to hear how you engage with seasonal food! Let’s keep the conversation going—share in the comments.
Ways to Engage with Local Food Systems
But not everyone has the space or time to grow their own food—and that’s okay. We can still support and strengthen local food diversity in other ways:
Shop at Farmer’s Markets – Supporting local growers helps keep heirloom varieties and diverse crops in production.
Join a CSA (Community Supported Agriculture) – A CSA share provides seasonal produce from local farms, directly connecting us to the rhythms of the land.
Participate in Seed Swaps – Sharing seeds preserves rare, heirloom varieties and strengthens local food sovereignty.
Support Local Co-ops & Small Grocers – These businesses often source from small-scale, sustainable farmers.
Volunteer in a Community Garden – Shared growing spaces provide fresh food, skill-sharing, and connection.
Cook & Share What You Have – A simple meal made with seasonal ingredients and shared with others carries the spirit of food as nourishment, culture, and care.
The truth is, food diversity isn’t just about what’s on our plates—it’s about the way we engage with food at every level. Whether we are growing, buying, or cooking, we are making choices that support the kind of food system we want to be part of.
In Closing
As I reflect on those summers—the porch plants, the shared garden, the bag of produce that went with me to college—I think about the generations before us who tended the land, saved seeds, and passed down recipes. They understood that food was never just a commodity. It was a relationship.
That relationship still exists today, even in our modern world. It exists in every home-cooked meal, every handful of seeds planted, every trip to the farmer’s market, and every moment we choose to share food with others.
And I’d guess that many of you, all across the world, reading this have similar stories—memories of family gardens, favorite seasonal meals, or shared harvests with loved ones. These are the stories that connect us. They remind us that food is more than just sustenance—it’s a thread that weaves through our lives, enriching not just our plates, but our communities, our relationships, and our sense of belonging.
We don’t have to do it alone. We grow what we can, we share what we can, and together, we nourish not just ourselves, but the communities we are part of.
With love and care,
Dr. Michelle
Physician, Gardener, Home Cook, and Forever Curious
P.S. If today’s newsletter resonated with you, I’d love for you to like it and share it with a friend. This community is growing into something even deeper—a space for slow living, nourishing meals, and meaningful connection. More soon, and as always, thank you for being here—your presence means so much to me.
Here are my most recent Substack sharings:
I will drink more tea this week- I forget about it. See you at the seed swap this weekend!
Beautifully put. There is a palpable difference in how our bodies receive our foods when we have that hands on engagement and have exchanged energy for it rather than passively “grabbing and going”.