Now that we know that scaling back on sugar is key, what should we eat to promote the diversity of health and microbial within the gut? Drawing from the American Gut Project and their microbiome work, one of the best guides is to start eating at least 30 different plant foods per week.
That because eating more than 30 different plants per week is associated with greater microbial diversity, in part because all of these plants contain loads fiber, and fiber are an essential fuel for good smoke bugs. Additionally, eating different types of plants helps to feed specific germs known as short-chain fatty acid fermenters-gut protectors that control swelling and help control immune system.
Plus, people who eat 30 weeks are shown with significantly fewer antibiotic-resistance genes (which are important, given the rise of superbugs); a lesser use of linoleic acid, associated with increased risk of cardiovascular disease and obesity in large amounts; and higher use of antioxidant, anti-inflammatory, and other health-promoting micronutrients such as beta-carotene, folate, and vitamins A, K, and C.