Summary
Highlights
A healthy gut thrives on diverse plant-based foods because each plant offers unique nutrients for gut microbes. Aim for around 30 different plants per week. This includes not just vegetables, but also nuts, seeds, herbs, and spices. Adding a variety of herbs and spices, or using mixed grains and nuts, can significantly boost plant diversity in your diet.
Plants derive their color and sometimes bitter taste from defense chemicals called polyphenols, which act as rocket fuel for gut microbes. Prioritize brighter colored plants like purple carrots, dark green vegetables such as kale, and high-polyphenol treats like dark chocolate (over 70%), extra virgin olive oil, and coffee.
Over 90% of people lack sufficient fiber. Studies on indigenous tribes like the Hadza, who consume fiber-rich diets, show they have twice as many microbial species and fewer Western diseases. Boost fiber by choosing whole grains, incorporating beans and legumes, swapping crisps for popcorn, eating frozen peas, consuming berries like raspberries, and keeping the skin on fruits and vegetables like potatoes and kiwis.
Fermented foods contain live microbes beneficial for gut health. Examples include yogurt, kefir (a super yogurt with 10-20 times more microbes), kombucha (fermented tea, check for low sugar), sauerkraut, and kimchi. Regularly integrating these into your diet can significantly improve immune and gut health.
Ultra-processed foods make up a large portion of many diets and are detrimental to gut microbes, even if they claim to be healthy. Swap ultra-processed snacks for healthier alternatives like olives (high in polyphenols), popcorn, peanut butter, mixed nuts and seeds, hummus with vegetables, or a handful of berries.