4 WAYS TO BOOST YOUR GUT’S RESILIENCE
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.
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.
INCLUDE FERMENTED FOODS DAILY. Foods such as apple cider vinegar, sauerkraut, kimchi, miso and tempeh are excellent alternative sources of good bacteria.
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.