Your gut flora needs variety – and one of the easiest ways to support it is to eat a varied diet.
Try eating 30 plant-based foods per week. This includes not only fruits and vegetables, but also herbs, spices, seeds, nuts, and even canned or frozen foods. Start with 10 different plants and gradually increase the number to 30 to achieve the greatest benefits for your gut flora. Here you can download the JANISER® shopping list and here the SevenCooks APP.
Eat colorfully! Many well-known vegetables come in surprising colors: purple carrots, golden beets, chard. Each color reflects different plant compounds such as chlorophyll, carotenoids, and antioxidants. Try adding a new color to your plate every day to expand the variety of your nutrients.
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Rethink your fiber sources. Swap processed foods for wholesome alternatives, incorporate legumes into your meals, cook grains in advance, and leave the skin on potatoes and squash to preserve fiber.
Integrate fermented foods into your diet. Small changes make a big difference. Add a spoonful of sauerkraut to your meals, replace milk with kefir or yogurt, try aged cheese instead of fresh, or use tempeh instead of meat. These foods provide beneficial bacteria that aid digestion.
Reduce your consumption of highly processed foods. Whenever possible, opt for unprocessed foods – a homemade sauce instead of a ready-made sauce, a homemade lunch instead of takeout. Small changes make a big difference.
Reduzieren Sie den Konsum von stark verarbeiteten Lebensmitteln. Greifen Sie, wann immer möglich, zu unverarbeiteten Lebensmitteln – eine selbstgemachte Soße statt einer Fertigsoße, ein selbst zubereitetes Mittagessen statt Essen zum Mitnehmen. Kleine Veränderungen machen einen großen Unterschied.
Move! Just 20 minutes of moderate exercise daily has been shown to reduce the risk of metabolic disease, proof that gut health doesn't depend solely on diet.
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Diversity, both in diet and exercise, is one of the most important factors for a healthy gut.
Download the free print-ready shopping list and discover ideas for healthy gut flora.
Image: Engin Akyurt
