1. Eat and drink fermented food or liquid.
Fermentation can make the food you eat and drink transfer microorganisms or probiotics, help your intestinal mucosa improve, and fight against the intestinal mucosa weakened by too much fat and sugar in your diet. Although scientists have not reached an agreement on how much the fermentation process needs to be effective, studies have shown that the fermentation process helps sugar metabolism and reduces inflammation.
Dr. Thomas said: "Fermented food contains living active cultures, such as Kombucha, which may provide beneficial microorganisms and support intestinal health, but it is not the inherent source of probiotics, and the defined level of probiotics has been proved to be beneficial to health." "Both should be regarded as dietary tools to maintain a beneficial balance of microorganisms and support intestinal health."
2. Cover 3/4 of your plate with plant food and minimize animal food. Dr. Thomas said that increasing the intake of fruits, vegetables, nuts, seeds and whole grains, especially those related to meat intake, may be one of the best things we can do to maintain a healthy intestinal microbial community and overall intestinal health. The data shows that most Americans do not eat enough of these plant foods, and their meat intake often exceeds the recommended amount. If I look at a plate, I think at least 3/4 of the plate should be covered with plant food to help feed the intestinal microbial community and support health. "
3. Choose a variety of plant foods to avoid disease and depression.
When you hear the word "biodiversity", you will think of the types of tropical rain forests, because in most tropical or equatorial regions, the diversity of fruits and vegetables provides a series of healthy choices. In contrast, only 14% of American adults eat two or more servings of fruits and vegetables every day, and they often eat the same half a dozen vegetables over and over again.
"Many Americans suffer from chronic inflammation, which may lead to metabolic disorders, such as insulin resistance and type 2 diabetes, as well as mental health decline and depression, partly due to unhealthy microorganisms. The shortage of fruits and vegetables is related to these health problems. Inflammation is an important part of every chronic disease we see, "said Dr. Thomas.
"When they talk about the microbial diversity of thin people and healthy people, the food they eat is obviously more diverse. Of course, there is scientific evidence that if we improve the diversity of food, we can improve this situation. " He thinks Americans should eat more fruits and vegetables every day. If they eat less than 5 to 9 servings a day, they should consider taking supplements.
4. Eat more high-fiber fruits, vegetables, grains, nuts and seeds. "Most people don't follow these suggestions (eat at least 5 servings or the best fruits and vegetables every day). You can tell them to eat more broccoli to beat their heads, but they won't do it, "Dr. Thomas said." "The data show that a diet rich in fiber and flavonoids has a protective effect on intestinal health. Flavonoids are phytochemicals found in most fruits and vegetables.
Our goal is to eat as much fiber as possible and get at least 30 grams of fiber from vegetables, natural foods, grains, nuts and seeds every day. In order to add more dietary fiber to natural foods, you can add these to your daily diet, snacks and smoothies.