The types, kinds, and amounts of whole plant foods in your diet boost your gut microbiome and help you lose weight and maintain it, lower cholesterol and blood pressure, and help you feel happier and more confident, among many other things.
Some gut bacteria are true heroes, protecting you from cardiovascular disease, stroke, and type 2 diabetes.
But when things get out of balance—often due to poor diet, lack of exercise, and unhealthy habits—the villains take over, leading to overweight and obesity, plaque buildup in the arteries, inflammatory conditions, and more.
Poor diets can increase the production of a compound called TMAO (trimethylamine N-oxide) in the gut. A study published in the European Heart Journal found that individuals with higher levels of TMAO had a 27% increased risk of cardiovascular disease compared to those with lower levels. Poor diet, especially one high in all kinds of meat, can significantly increase TMAO levels, leading to a higher risk of heart disease.
Tips for a Gut-Friendly Diet:
- Bedazzle your meals with beans: Without a doubt, beans are the MOST beneficial food for your health. Start with just 1/2 cup of beans a day. Add them to salads, soups, stews, or enjoy them as a side dish!
- Make fermented foods fixtures in your diet: Incorporate fermented foods like sauerkraut, kimchi, miso, and tempeh into your daily routine. These foods introduce beneficial microbes into your gut that aid in digestion, boost your immune system, and promote overall gut health. Start with even just a few spoonfuls a day.
- Eat potatoes every day: Potatoes contain resistant starch, a type of dietary fiber that feeds the beneficial bacteria in your gut. Just be careful of what you put on the potatoes. Sour cream and butter will wipe out the benefit of the potato so dress it up with hummus, salsa, or simple ground black pepper.
By making mindful food choices and incorporating these tips into your menus, you can support your gut and overall well-being.
Remember, a healthy gut means an AWESOME you!
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Tired of feeling stuck with your weight or your health?
Most people aren’t given the simple daily habits that actually move the numbers — weight, blood sugar, blood pressure, cholesterol, energy, and more.
You can change your health by changing your habits.
Small, consistent shifts in what you eat and how you live can lower inflammation, support heart health, balance blood sugar, and help you feel better in your body.
Start with 5 simple diet habits that make a real difference.
These easy, practical tips will help you start losing weight, lower inflammation, and feel more in control — beginning today.
These easy, practical tips will help you start losing weight, lower inflammation, and feel more in control — beginning today.
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