Incorporate fermented foods like plain yogurt, kefir, kombucha, kimchi, and sauerkraut into your daily diet to significantly increase gut microbial diversity and reduce inflammatory markers in your body.
If your baseline gut microbial diversity is low, prioritize increasing fermented food intake before drastically increasing fiber, as a ‘fire hose of fiber’ might lead to adverse inflammatory responses.
Strive to consume at least three servings of low-sugar fermented foods daily, as study participants maintained this intake and experienced sustained benefits even after the formal study period.
Implement the ‘protein flip’ by making vegetables, grains, and beans the main focus of your plate, with meat serving as a smaller accompaniment (e.g., two ounces) rather than the central component.
Aim for ’less meat, better meat’ by reducing overall consumption and choosing high-quality, sustainably sourced options, which can offer health benefits and potentially balance your food budget.
Avoid the standard American diet, which is problematic because it’s full of processed, packaged food that is convenient, inexpensive, and addictively tasty but unhealthy.
Recognize that different people thrive on different diets, but universally avoid packaged processed food for better health outcomes.
Minimize consumption of foods containing cosmetic additives (dyes, flavorants, gelling agents), as these ingredients are primarily used to enhance appeal rather than provide nutritional value, signaling ultra-processed food.
Actively engage in preparing your own food and advocate for systems that make the acquisition and preparation of high-quality, nutritious food more accessible and affordable for everyone.
Experiment with different diets to find what works for you, as humans are incredibly resilient and can thrive on various dietary approaches.
Choose either a healthy low-carb or a healthy low-fat diet for weight loss, as both approaches can be equally effective when implemented with high-quality, whole foods.
Dismiss the myth that plant foods are ‘incomplete’ or ‘missing’ amino acids; all plants contain all 20 amino acids, and strict complementing of beans and grains is generally unnecessary if overall protein intake is sufficient.
When assessing protein quality, broaden your perspective beyond just amino acid composition and digestibility to include environmental impact and the presence or absence of other beneficial nutrients.
Consider reducing the intake of refined wheat, particularly the predominant type found in the U.S. diet, and explore heritage versions of different wheat grains and other diverse grain sources.
When comparing different diets, ensure each is implemented in its healthiest, most optimal form (e.g., healthy low-carb vs. healthy low-fat) to get a fair assessment of their true effects.
Understand that your body does not store excess protein for future use; any protein consumed beyond immediate needs is converted to other forms or eliminated.
Do not rely on raw milk to cure lactose intolerance, as a study showed it provided no relief from symptoms compared to conventional milk.
Consciously choose foods that are healthful, environmentally sound, and tasty, aiming for a balanced approach that satisfies all three criteria.