Eat more fiber

You probably heard about the ‘gut microbiome’. 90% of the advice is just to eat more fiber and fermented foods. So no need to overwhelm yourself. Here’s the gist from gut expert Dr. Justin Sonnenburg, episode #62.

Fiber is great for the gut. Especially plant-based fiber.

They enhance your immune function, optimize health, and improve longevity. There’s technical stuff that isn’t important for now (the release butyrate to fuel stuff life colonocytes).

For now, focus on doing the thing. Dr. Sonnenburg says you should double your fiber intake. Go from the typical 20g of fiber per day to over 40 grams.

So.

What to eat? Here are the best plant-based fibers (from chatgpt). The more you get, the better your health and longevity.

1. Legumes: Beans, lentils, and peas are excellent sources of fiber, with one cup of cooked legumes providing around 15-16 grams of fiber.

2. Whole Grains: Whole grains like oats, quinoa, brown rice, whole wheat pasta, and whole grain bread are rich in fiber. A serving of whole grains can provide 3-5 grams of fiber or more.

3. Fruits: Fruits like apples, pears, berries, oranges, and kiwi are high in fiber. A medium-sized apple, for example, has about 4-5 grams of fiber.

4. Vegetables: Fiber-rich vegetables such as broccoli, Brussels sprouts, spinach, carrots, and sweet potatoes are excellent choices. A cup of cooked broccoli, for instance, has around 5 grams of fiber.

5. Nuts and Seeds: Almonds, chia seeds, flaxseeds, and sunflower seeds are good sources of fiber.

Look for the ones that are most appealing to you. Order them. Add them to your grocery list. , make the effort to eat meals that contain these foods. They’re good for you.

Plus, they taste amazing and you feel sated without being bloated, ifykyk :)

Review of this week:

1. Healthy food tastes amazing

2. Put your eyes in panoramic vision

3. Don’t use social media in the morning

4. Narrow the visual field of your workspace

5. Eat more fruits, vegetables, and legumes

note: next week I will test with emails every other day instead of daily.

Enjoy your weekend 🤗