{"id":3994,"date":"2026-09-11T13:45:00","date_gmt":"2026-09-11T13:45:00","guid":{"rendered":"https:\/\/janiser.net\/?p=3994"},"modified":"2026-09-11T13:45:05","modified_gmt":"2026-09-11T13:45:05","slug":"die-kraft-der-vielfalt-auf-ihrem-teller","status":"publish","type":"post","link":"https:\/\/janiser.net\/en\/2026\/09\/die-kraft-der-vielfalt-auf-ihrem-teller\/","title":{"rendered":"The Power of Diversity on Your Plate"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Your gut flora needs variety \u2013 and one of the easiest ways to support it is to eat a varied diet.<\/p>\n\n\n\n<p class=\"wp-block-paragraph translation-block\"><strong>Try eating 30 plant-based foods per week. <\/strong>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 <strong><a href=\"https:\/\/janiser.net\/wp-content\/uploads\/2026\/09\/JANISEREinkaufsliste.pdf\" target=\"_self\">JANISER\u00ae shopping list<\/a><\/strong> and here the <strong><a href=\"https:\/\/www.sevencooks.com\/de\" target=\"_self\">SevenCooks APP<\/a><\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph translation-block\"><strong>Eat colorfully!<\/strong> 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.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large has-custom-border\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/janiser.net\/wp-content\/uploads\/2026\/09\/pexels-mccutcheon-1196516-1024x683.jpg\" alt=\"\" class=\"wp-image-4007\" style=\"border-top-left-radius:10px;border-top-right-radius:10px;border-bottom-left-radius:10px;border-bottom-right-radius:10px\" srcset=\"https:\/\/janiser.net\/wp-content\/uploads\/2026\/09\/pexels-mccutcheon-1196516-1024x683.jpg 1024w, https:\/\/janiser.net\/wp-content\/uploads\/2026\/09\/pexels-mccutcheon-1196516-300x200.jpg 300w, https:\/\/janiser.net\/wp-content\/uploads\/2026\/09\/pexels-mccutcheon-1196516-768x512.jpg 768w, https:\/\/janiser.net\/wp-content\/uploads\/2026\/09\/pexels-mccutcheon-1196516-1536x1024.jpg 1536w, https:\/\/janiser.net\/wp-content\/uploads\/2026\/09\/pexels-mccutcheon-1196516-2048x1365.jpg 2048w, https:\/\/janiser.net\/wp-content\/uploads\/2026\/09\/pexels-mccutcheon-1196516-18x12.jpg 18w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph translation-block\"><em>Image: <a href=\"https:\/\/www.pexels.com\/photo\/tilt-shift-lens-photography-of-five-assorted-vegetables-1196516\/\" target=\"_self\">Alexander Grey<\/a><\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph translation-block\"><strong>Rethink your fiber sources.<\/strong> 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.<\/p>\n\n\n\n<p class=\"wp-block-paragraph translation-block\"><strong>Integrate fermented foods into your diet.<\/strong> 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.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large has-custom-border\"><img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/janiser.net\/wp-content\/uploads\/2026\/09\/pexels-mehmet-uzut-257098040-19951488-1024x683.jpg\" alt=\"\" class=\"wp-image-3995\" style=\"border-top-left-radius:10px;border-top-right-radius:10px;border-bottom-left-radius:10px;border-bottom-right-radius:10px\" srcset=\"https:\/\/janiser.net\/wp-content\/uploads\/2026\/09\/pexels-mehmet-uzut-257098040-19951488-1024x683.jpg 1024w, https:\/\/janiser.net\/wp-content\/uploads\/2026\/09\/pexels-mehmet-uzut-257098040-19951488-300x200.jpg 300w, https:\/\/janiser.net\/wp-content\/uploads\/2026\/09\/pexels-mehmet-uzut-257098040-19951488-768x512.jpg 768w, https:\/\/janiser.net\/wp-content\/uploads\/2026\/09\/pexels-mehmet-uzut-257098040-19951488-1536x1024.jpg 1536w, https:\/\/janiser.net\/wp-content\/uploads\/2026\/09\/pexels-mehmet-uzut-257098040-19951488-2048x1365.jpg 2048w, https:\/\/janiser.net\/wp-content\/uploads\/2026\/09\/pexels-mehmet-uzut-257098040-19951488-18x12.jpg 18w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph translation-block\"><strong>Reduce your consumption of highly processed foods.<\/strong> Whenever possible, opt for unprocessed foods \u2013 a homemade sauce instead of a ready-made sauce, a homemade lunch instead of takeout. Small changes make a big difference.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Reduzieren Sie den Konsum von stark verarbeiteten Lebensmitteln.<\/strong> Greifen Sie, wann immer m\u00f6glich, zu unverarbeiteten Lebensmitteln \u2013 eine selbstgemachte So\u00dfe statt einer Fertigso\u00dfe, ein selbst zubereitetes Mittagessen statt Essen zum Mitnehmen. Kleine Ver\u00e4nderungen machen einen gro\u00dfen Unterschied.<\/p>\n\n\n\n<p class=\"wp-block-paragraph translation-block\"><strong>Move!<\/strong> 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.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large has-custom-border\"><img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/janiser.net\/wp-content\/uploads\/2026\/09\/sport-lifestyle-fitness-male-training-1024x683.jpg\" alt=\"\" class=\"wp-image-4008\" style=\"border-top-left-radius:10px;border-top-right-radius:10px;border-bottom-left-radius:10px;border-bottom-right-radius:10px\" srcset=\"https:\/\/janiser.net\/wp-content\/uploads\/2026\/09\/sport-lifestyle-fitness-male-training-1024x683.jpg 1024w, https:\/\/janiser.net\/wp-content\/uploads\/2026\/09\/sport-lifestyle-fitness-male-training-300x200.jpg 300w, https:\/\/janiser.net\/wp-content\/uploads\/2026\/09\/sport-lifestyle-fitness-male-training-768x513.jpg 768w, https:\/\/janiser.net\/wp-content\/uploads\/2026\/09\/sport-lifestyle-fitness-male-training-1536x1025.jpg 1536w, https:\/\/janiser.net\/wp-content\/uploads\/2026\/09\/sport-lifestyle-fitness-male-training-2048x1367.jpg 2048w, https:\/\/janiser.net\/wp-content\/uploads\/2026\/09\/sport-lifestyle-fitness-male-training-18x12.jpg 18w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\"><em>Image: <\/em><a href=\"https:\/\/www.magnific.com\/free-photo\/sport-lifestyle-fitness-male-training_1057240.htm\" target=\"_blank\" rel=\"noreferrer noopener\">javi-indy<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Diversity, both in diet and exercise, is one of the most important factors for a healthy gut.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Download the free print-ready shopping list and discover ideas for healthy gut flora.<\/p>\n\n\n\n<div class=\"wp-block-buttons is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-3e41869c wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-white-color has-text-color has-background has-link-color has-text-align-center wp-element-button\" href=\"https:\/\/janiser.net\/wp-content\/uploads\/2026\/09\/JANISER\u00aeEinkaufsliste.pdf\" style=\"border-top-left-radius:10px;border-top-right-radius:10px;border-bottom-left-radius:10px;border-bottom-right-radius:10px;background-color:#414141\" target=\"_blank\" rel=\"noopener\">Gut-friendly Shopping List<\/a><\/div>\n<\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Image: <a href=\"https:\/\/www.pexels.com\/photo\/flat-lay-photography-of-variety-of-vegetables-1435904\/\">Engin Akyurt<\/a><\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>","protected":false},"excerpt":{"rendered":"<p>Ihre Darmflora braucht Abwechslung \u2013 und eine der einfachsten M\u00f6glichkeiten, sie zu unterst\u00fctzen, ist eine abwechslungsreiche Ern\u00e4hrung. Versuchen Sie, 30 pflanzliche Lebensmittel pro Woche zu essen. Dazu geh\u00f6ren nicht nur Obst und Gem\u00fcse, auch Kr\u00e4uter, Gew\u00fcrze, Samen, N\u00fcsse und sogar Konserven oder Tiefk\u00fchlkost z\u00e4hlen. Beginnen Sie mit 10 verschiedenen Pflanzen und steigern Sie die Anzahl [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":3996,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[35,34],"tags":[45,44],"class_list":["post-3994","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-verdauungs-und-darmprobleme","category-wissenschaft","tag-ballaststoff","tag-darmflora"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Die Kraft der Vielfalt auf Ihrem Teller &#8226; JANISER\u00ae<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/janiser.net\/en\/2026\/09\/die-kraft-der-vielfalt-auf-ihrem-teller\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Die Kraft der Vielfalt auf Ihrem Teller &#8226; JANISER\u00ae\" \/>\n<meta property=\"og:description\" content=\"Ihre Darmflora braucht Abwechslung \u2013 und eine der einfachsten M\u00f6glichkeiten, sie zu unterst\u00fctzen, ist eine abwechslungsreiche Ern\u00e4hrung. Versuchen Sie, 30 pflanzliche Lebensmittel pro Woche zu essen. Dazu geh\u00f6ren nicht nur Obst und Gem\u00fcse, auch Kr\u00e4uter, Gew\u00fcrze, Samen, N\u00fcsse und sogar Konserven oder Tiefk\u00fchlkost z\u00e4hlen. 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JANISER\u00ae","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/janiser.net\/en\/2026\/09\/die-kraft-der-vielfalt-auf-ihrem-teller\/","og_locale":"en_GB","og_type":"article","og_title":"Die Kraft der Vielfalt auf Ihrem Teller &#8226; JANISER\u00ae","og_description":"Ihre Darmflora braucht Abwechslung \u2013 und eine der einfachsten M\u00f6glichkeiten, sie zu unterst\u00fctzen, ist eine abwechslungsreiche Ern\u00e4hrung. Versuchen Sie, 30 pflanzliche Lebensmittel pro Woche zu essen. Dazu geh\u00f6ren nicht nur Obst und Gem\u00fcse, auch Kr\u00e4uter, Gew\u00fcrze, Samen, N\u00fcsse und sogar Konserven oder Tiefk\u00fchlkost z\u00e4hlen. 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