Follow general dietary principles by eating foods that are minimally processed, as close to their natural form as possible, and avoid excess added sugar to support overall health.
Recognize that there is no single perfect diet for everyone; instead, personalize your eating approach by listening to your body’s wisdom, including hunger and fullness levels, to understand what works best for you.
Focus on making small, regular dietary changes that you can easily keep up with, enjoy, and find delicious, as these consistent actions are the most impactful for your health.
Aim to increase your daily fiber intake, as it is a forgotten nutrient that feeds your gut microbiome, leading to the production of anti-inflammatory short-chain fatty acids and supporting gut barrier health.
Add ‘BGBGs’ (beans, greens, berries, grains, and nuts and seeds) to your essential shopping list and aim to include them as everyday or most-day foods to boost your fiber intake and feed your gut microbes.
Consume a variety of different colored fruits and vegetables to ensure a diverse intake of polyphenols, which are compounds that give plants their color and feed your gut microbes, supporting gut microbiome health.
Incorporate affordable, polyphenol-rich foods like black beans, which contain significantly more polyphenols than some expensive alternatives like wild blueberries, to support your gut health without overspending.
Include avocado in your diet, as one avocado contains approximately eight grams of fiber, contributing significantly to your daily fiber goals.
Consume dark chocolate, ideally 70% cocoa or above, as it provides about 11 grams of fiber per 100 grams and can be a delicious way to boost your fiber intake.
Incorporate rye pumpernickel bread into your diet, as one slice can provide seven grams of fiber, helping you reach your daily fiber target, especially at breakfast.
Store a jar of high-fiber nuts and seeds (like chia seeds, flax seeds, or dried coconut flakes) by your kettle or in a visible spot to prompt you to have them as snacks or sprinkle them onto breakfast or salads.
Make simple, practical changes to support gut health, such as adding onions and garlic to stews or soups, or sprinkling extra herbs, nuts, and seeds onto your lunch, as these small additions make a big impact.
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