The key to a healthy diet is not cutting food, but increasing variety. Your body contains trillions of microbes, most of which are healthy.
The densest population of microbes is in your intestine. A diverse diet means diverse microbes, and research with twins has shown that people with more diverse microbes are thinner and healthier. This bacterium can predict obesity with an accuracy of more than 90 percent.
If you eat a limited diet and exclude many food groups, research suggests that you will suffer microbes from the intestine and have a greater chance of being overweight.
You may think he eats a varied diet, but the diet of our hunter-gatherer ancestors was actually twenty times more diverse than ours. Similar changes have been observed in only a few days in small human diet studies.
How to have a healthy diet?
To keep your germs happy, focus on increasing your fiber intake, eating a variety of fruits and vegetables and avoiding highly processed foods.
Eat fruits and vegetables at breakfast
Try combining cereals or muesli with fruits such as bananas and apples, or nuts and seeds. A spoonful of live yogurt contains bacteria that can help your microbes produce healthier chemicals. If you love toast, try whole grain bread with vegetables like spinach and mushrooms. Eat nuts and dark chocolate, which contain polyphenols (a group of chemicals that when digested by microbes produce other chemicals that are good for us) Nuts are practical to keep in your desk drawer if you feel anxious, just make sure you do not Eat too many since they are high in calories. A handful is a good serving size.
Combine your lunch
Try different grains, herbs and a variety of fruits and vegetables.
Exchange white bread for whole grains.
Spread bread with hummus to get fiber and pack some vegetables like spinach.
Fiber pack at dinner
Use legumes such as lentils and chickpeas to pack salads, soups and stews.
Eating just one or two servings of green vegetables can increase your fiber intake by 7 g.