4 WAYS TO BOOST YOUR GUT’S RE­SILIENCE

Clean Eating - - A GREENER YOU -

1 / IN­VEST IN FARM-FRESH IN­GRE­DI­ENTS. Buy­ing from lo­cal farms that grow a di­verse set of crops and who use or­ganic, bio­dy­namic or re­gen­er­a­tive farm­ing meth­ods can help bring you closer to the ben­e­fi­cial bac­te­ria of the farm ecosystem. It’s im­por­tant to note that some of these smaller farms might not be for­mally cer­ti­fied (as this cer­ti­fi­ca­tion can be costly and dif­fi­cult to ob­tain), so talk with your farmer. At a min­i­mum, make sure they are mostly pes­ti­cide/ syn­thetic fer­til­izer–free.

2 /

LEAVE THE LEAVES AND SKINS ON. Miller en­cour­ages her pa­tients not to peel off all the outer leaves and skins of hardy veg­eta­bles like car­rots, pota­toes and broc­coli. In­stead, keep them in­tact. “In gen­eral, this tougher, pest-nib­bled, sun-ex­posed cov­er­ing is pre­cisely the part of the food that has the high­est con­cen­tra­tion of nu­tri­ents,” says Miller, who adds that peels and leaves are best suited for feed­ing the ben­e­fi­cial bugs in your gut.

3 /

IN­CLUDE FER­MENTED FOODS DAILY. Foods such as ap­ple cider vine­gar, sauer­kraut, kim­chi, miso and tem­peh are ex­cel­lent al­ter­na­tive sources of good bac­te­ria.

4 /

GIVE BACK. Sign up for a com­mu­nity gar­den plot, vol­un­teer at a nearby farm that’s pes­ti­cide­free (many will swap pro­duce for sweat eq­uity!) or join a com­mu­ni­ty­sup­ported agri­cul­ture (CSA) pro­gram. Com­post your own scraps back into your gar­den or bring them to a lo­cal farm or city com­post cen­ter.

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