Now that we know the scaling way back on sugar is key, what should we actually eat to promote health and microbial diversity within the gut?
That's because eating more than 30 different plants per week has been associated with a larger microbial, one of the best guides is to start eating at least 30 different plant foods per week. diversity, partly because all these plants contain lots of fiber, and fiber is an essential fuel for good gut bugs. Additionally, eating a wide variety of plants helps feed specific microbes known as short-chain fatty acid fermenters-aka the protectors of the gut that control inflammation and help regulate the immune system
Plus, people who eat 30 plant foods per week have been shown to have significantly fewer antibiotic-resistance genes (which is important, given the rise of superbugs); and lower intake of linoleic acid, which is associated with increased risk of cardiovascular disease and obesity in large amounts; and a higher intake of antioxidant, anti-inflammatory, and other health-promoting micronutrients such as beta-carotene, folate, and vitamins A, K, and C.