WEEK 3: RE­BUILD

Good Housekeeping (Philippines) - - Your Body -

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.

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