The Two Best Dietary Changes You Can Make To Boost Gut Health 

So, what's the most basic but effective way that people following any number of dietary approaches can fuel their microbiome? After interviewing a number of world-renowned microbiome researchers at the recent Gut Microbiota for Health World Summit 2019, I came to discover that one thing was quite clear: Sugar is out, and plants (lots of plants) are in.

New forms of processed sugars are also being added to our foods that are not completely benign. Trehalose, for example, has been found1 to enhance the strength of a nasty diarrheal illness called C. difficile. And, don't forget about artificial sweeteners—they, too, seem to exert a negative impact on the microbiome, by altering the microbes that influence sugar metabolism.2

Plus, people who eat 30 plant foods per week have been shown to have significantly fewer antibiotic-resistance genes (which is important, given the rise of superbugs); a lower intake of linoleic acid, which is associated with increased risk of cardiovascular disease and obesity in large amounts; and a greater intake of antioxidant, anti-inflammatory, and otherwise health-promoting micronutrients like beta-carotene, folate, and vitamins A, K, and C.

Use what's in season as a guide, and aim to make your plate as colorful as possible. Your best bet: visiting a farmers market. Springtime in NYC, where I live, is prime time for goodies like rhubarb, asparagus, and radishes. That said, don't be afraid to utilize frozen fruits and vegetables either, which can save you some serious cash without compromising on nutrients.

The easiest way to load up on plant foods at breakfast is with a smoothie like this cauliflower smoothie with blueberries and cinnamon. But if you need a break from your blended breakfasts, top off oatmeal, overnight oats, chia pudding, or a healthy pancake recipe with a variety of nuts, nut butters, seeds, and/or seasonal fruits. Alternatively, omelets featuring veggies like onions, peppers, mushrooms, and spinach are a great way to pack in a few different plant foods.

For a lunch with loads of plant diversity, opt for a homemade soup, stew, salad, or grain bowl. This turkey soup with kale and white beans packs eight different plant foods along with gut-healing bone broth. To make your own gut-friendly grain bowl, simply top a cooked grain like quinoa or wild rice with a variety of cooked and/or raw veggies, nuts and seeds, fresh herbs, a high-quality protein of your choice, and a tasty dressing.

For dinner, scale back a bit on the meat and bring foods that are usually considered sides to center stage by filling at least half of your plate with various veggies. Think: a small portion of grass-fed beef or wild-caught salmon served alongside a heaping portion of roasted Brussels sprouts, sweet potatoes, and beets—all cooked on the same sheet pan. Another simple veggie-packed meal? Basically any stir fry. And, if you are eating out and plant-heavy main dishes are lacking, you can always create your own entree by combining a few different veggie-based sides.