Now that we know that returning to sugar is a key factor, what should we eat to promote health and microbial diversity in the intestine? One of the best guides based on the American Gut project and their work with microbiome is to start eating at least 30 different plant foods a week
This is because consuming more than 30 different plants a week is associated with greater microbial diversity, partly because that all these plants contain a lot of fiber and the fiber is the basic fuel for good intestinal errors. In addition, eating a wide variety of plants helps to feed specific microbes known as short chain fatty acid fermenters ̵
Plus, people who eat 30 herbal foods per week have been found to have substantially fewer antibiotic resistant genes (which is important because of the rise in superbugs); lower intake of linoleic acid, which is associated with an increased risk of cardiovascular disease and obesity in large quantities; and greater intake of antioxidant, anti-inflammatory and otherwise health-beneficial micronutrients such as beta-carotene, folate and vitamins A, K and C.