WEEK 3: REBUILD
ADD NEW INGREDIENTS
to your diet, as long as they’re real and unprocessed. It may be hard to believe when you scan the supermarket shelves, but the range of foods we eat has actually diminished. The more diverse our diets, the more diverse our gut microbes, and that’s good for our health.
FOCUS ON PLANT FOODS
Forget five-a-day, aim for at least seven small portions, and preferably more. As well as different fruits and veg, add nuts, fresh herbs and pulses to give you a range of nutrients to feed your microbes.
INCLUDE PREBIOTIC FOODS
like Jerusalem artichokes, leeks, onions, asparagus, garlic, wheat bran, broccoli, and bananas. Most gut microbes are found in the large intestine, and these foods contain non-digestible fiber, which provides food for these beneficial bacteria.
EAT PROBIOTIC FOODS
like traditionally produced cheeses and other fermented foods—such as sauerkraut, kefir, miso, and kimchi—daily.
Try something different: Chia seeds with berries and yogurt is delicious for breakfast.
Sauerkraut contains gutyogfuriretsn,dalnyd probiotics.