With over millions of views and hundreds of posts, #girldinner is the newest, hottest trend on TikTok. Below is a comment from Dr Emily Prpa, registered nutritionist and science manager at Yakult (fermented skimmed milk drink company) about how the trend can be made more gut-friendly and nutritious.
“In our fast-paced lives, there are days when the demands of work and life leave us seeking convenience. However, what’s crucial in embracing this ‘girl dinner’ trend is maintaining a well-rounded approach to nutrition that doesn’t compromise on health. Diverse foods provide an array of nutrients that our bodies thrive on, which includes a wide spectrum of fruits, vegetables and whole grains.
A crucial aspect often overlooked in these quick meals is the impact on our gut health. Research has seen that those who ate more than 30 different plant-based foods per week had a far more diverse gut microbiome compared to those who ate less than 10. Our gut bacteria play a pivotal role in digestion and immunity.
Beyond Just “Girl Dinner”
While the term “Girl Dinner” might suggest a gender-specific trend, simple swaps for a gut-friendly dinner can offer a great way for everyone to incorporate a diverse range of foods in one meal, promoting better gut health.
Simple swaps for a gut-friendly ‘girl dinner’:
- Make your crackers or bread wholegrain
- Include cheeses which contain live bacteria – cheeses that have been aged but not heated afterward. This includes both soft and hard cheeses, including Swiss, provolone, Gouda, cheddar, Edam, Gruyère, and cottage
- Eat the rainbow – Instead of relying on the same familiar ingredients include an assortment of colourful vegetables like peppers, baby carrots and cherry tomatoes. These provide a mix of vitamins and minerals that support your overall well-being. Drizzle these with olive oil to add some healthy fats to the meal
- Add mixed nuts rather than only including peanuts to add to your plant diversity and healthy fats
- Swap processed meats for lean proteins like canned tuna or plant-based alternatives like tofu or tempeh – these are also fermented which can add to your gut diversity (a win-win!)
- Jazz it up with fermented foods. Incorporating fermented foods like yogurt, sauerkraut, or kimchi in your ‘Girl Dinner’ not only adds a burst of flavour but also introduces beneficial live bacteria that foster a balanced gut environment.
- Eat up – focus on your own appetite and fullness signals, rather than comparing your plate to anyone else’s. Whilst creating a balanced, nutritious and gut-friendly dinner is possible through these tips, it’s important that this snack plate contains enough calories and macronutrients to be considered a full meal to keep you feeling your best.
In essence, the key to a successful ‘Girl Dinner’ is not just about convenience—it’s about maintaining a commitment to diverse, nutrient-rich choices. This isn’t about perfection, but about making sure our bodies receive the nourishment they need, even in moments of time constraint. So, while enjoying these simpler meals, it’s key to incorporate an array of foods that contribute to both immediate satisfaction and long-term health.”
