I have written or posted several healthcare issues articles. A series of links have been provided at the bottom of these articles for your convenience.

One of the secrets to better gut health is simpler than you might think: Eating a wide variety of plants helps a wide variety of beneficial bacteria flourish in your gut microbiome, according to a large study published in the journal Nature Microbiology. And it’s still good for you even if you occasionally enjoy meat, which is otherwise linked to more “bad” bacteria.

For the study, more than 21,000 people in the United States, United Kingdom, and Italy used an app to answer detailed questionnaires about what they ate on a regular basis. Their diets were grouped into three buckets: omnivore (including meat, dairy, and plants), vegetarian (no meat), or vegan (no animal products).

The researchers used DNA technology to analyze participants’ stool samples, which allowed them to identify the different types of bacteria proliferating in their microbiomes, says study author Nicola Segata, a professor and principal investigator at the CIBIO Department of the University of Trento in Italy.

The study found that when people ate more whole plant foods—fruits, vegetables, and whole grains—their guts harbored more “good” bacteria, including microbes associated with healthy blood pressure and cholesterol, and less inflammation. Vegans in particular had gut microbiomes teeming with these beneficial bugs.

Meanwhile, omnivores—particularly those who ate red meat—had more “bad” bacteria hanging out in their gut microbiomes, including those linked to a higher risk of developing inflammatory bowel disease and colorectal cancer.

The upside: Folks who ate lots of different plants and meat had plenty of good microbes in their guts, similar to vegans and vegetarians.

That means the healthy bacteria associated with eating more plants appear to balance out, potentially even restrain, some of the not-so-healthy bacteria linked with eating red or highly processed meats, says Ravinder Nagpal, assistant professor in the department of health, nutrition, and food sciences and director of The Gut Biome Lab at Florida State University, who was not involved in the study.

It’s too soon to say how big of a role this might play in preventing disease. While the existing research is promising, experts agree we need a stronger breadth of data to say that helpful bacteria stemming from plants simply offsets problematic bacteria linked to red meat. Plus, your unique microbiome is just one aspect of your wellbeing, so we also need more studies to better understand how this distribution of microscopic critters influences your health in general.

One thing is clear, however: “Having a gut microbiome that’s in good shape is important,” Segata says—and loading up on plants is one of the most natural ways to transform it for the better.

How eating a variety of plants supports a healthy gut

Imagine your gut microbiome as a garden: It’s full of trillions of different microbes (flowers) that like different types of food (fertilizer). What you eat directly affects which microbes take hold in your body, just like certain fertilizers encourage certain flowers to bloom in abundance, Nagpal explains.

Plant foods are full of fibers, some of which our bodies can’t digest well, explains Sean Spencer, a gastroenterologist and physician scientist at Stanford Medicine.

That’s where bacteria come in: They set up shop in your colon and feed on these undigested fibers, degrading and fermenting them. The chemical byproducts of this process, most notably short-chain fatty acids, can boost your health in distinctive ways, from supporting your immune system to regulating your mood.

That’s why diversity is key: If you only use kale as a base for your daily lunch salad, you’re primarily feeding the bacteria that love kale, versus also feeding bacteria that prefer cabbage, brussels sprouts, or quinoa. Nourishing all these different microbes produces various short-chain fatty acids that can have different positive effects on your body. Plus, colorful plants are packed with phytonutrients, including a range of antioxidants that help protect your body against chronic diseases, in part by promoting bacteria that thwart inflammation.

However, even plant-forward eaters can miss out on certain nutritional perks, Segata notes. For example, your microbiome won’t reap the same benefits if you’re mainly eating highly processed vegan foods (think: packaged items high in salt, sugar, and saturated fats) compared to whole fruits, vegetables, legumes, grains, nuts, and seeds. Plus, the study authors noted that vegans’ guts lacked the unique, health-promoting probiotics found in fermented dairy products like cheese and yogurt, so excluding healthy food groups can “leave its mark” on your microbiome too.

How to mix up your diet for better gut health

If you want to eat meat, Nagpal says being choosy with your animal proteins, as well as how often you eat them, is key.

He points to the widely studied Mediterranean-style diet. People who generally fall into this eating pattern may eat red meat, but not regularly. Seafood and lean poultry are more common protein sources (about two to three servings per week), and meals are centered around healthy fats like nuts and olive oil, low-fat dairy, whole grains, and fruits and vegetables.

Fiber should be on your radar (remember, this is the stuff your gut microbes feed on). Adults ideally need about 22 to 34 grams each day, and there are limitless ways to hit this mark. Consider the USDA’s recommendation for a balanced meal: Half your plate should be filled with fruits and vegetables, while the other half should be equal parts whole grains and protein.

Then do your best to switch it up daily—if oatmeal is your go-to breakfast, top it with strawberries on Monday and then sliced bananas on Tuesday, for example. If you always roast sweet potatoes, red onions, and broccoli for your weekly meal prep, swapping just one of those for a new veggie, like butternut squash or cauliflower, will introduce different fibers and nutrients to the mix. Or throw an apple or carrots into your work bag to snack on with your usual cheese and seedy crackers.

The most practical takeaway? Eating more plants is good for your gut, and you have a lot of wiggle room to experiment. So if you hate celery, no need to force it down. “There are so many plants out there, so many fiber-containing foods,” Spencer says. “You just need to find the ones you like.”

Your gut health can affect the rest of your body. Here’s why.

The gut microbiome can impact your digestion, immune system, and even your mood. Here’s how it works and what you can do to keep it healthy.

Have you ever felt “butterflies” in your stomach when you’re excited or nervous? Or realized you’re suddenly hungry after a pizza commercial comes on TV? Well, that’s your gut communicating with your brain.

The gut has its own microbiome, a community of microscopic organisms, like bacteria, viruses, fungi, and parasites, that live inside our intestinal tracts. The body has four other major microbiomes, too: respiratory, skin, urogenital, and the mouth. Altogether, they make up the human microbiome, the trillions of microbiota that live inside and on the body.

Your microbiome is essential to your health. But what exactly is it? Think about it like a miniature ecosystem, says Justin Sonnenburg, a professor of microbiology and immunology at Stanford University’s School of Medicine.

“A good analogy is thinking about a rainforest—many species of many shapes and sizes coming together, but at the microscopic scale, to make these complex communities with different body sites,” he says.

The importance of these tiny worlds can’t be overstated. They help protect the body against invading pathogens, activate the immune system, and digest food, to name just a few functions. Most gut microbes are helpful, while others are harmful. But even favorable microbiota can cause problems, like a yeast infection or disease, if they’re out of balance.

Of the major microbiomes, the gut is the most studied and thus, understood. Here’s what we know about how it affects your health—and whether it’s possible to influence it.

A colorized microscopic view of various bacteria found in a sample of human feces. The bacteria appear in various shapes and colors; some are pink rods, others appear like yellow jelly beans, and one looks like a large green seed — The gut microbiome flaunts its diversity in this sample of human feces, which includes an enormous bacterium that’s about 50 times longer than E. coli. Scientists are learning the many ways these microbes affect our health, weight, mood, and even personalities.Micrograph by MARTIN OEGGERLI, Nat Geo Image Collection

What is the gut microbiome?

The gut microbiome is made up of all the microbiota that live in our intestinal tracts, including the stomach. Most, however, hang out in the colon, the longest part of the large intestine.

These minuscule organisms, especially bacteria, help the body break down carbohydrates, proteins, and sugars, into useful nutrients and process fiber in the colon.

“Everything we eat and drink and we don’t digest and absorb goes down through our intestinal tract to our distal intestine, to our colon, where the majority of the microbes are and becomes food for the microbiome,” says Gail Cresci, a microbiome researcher in the department of pediatric gastroenterology, hepatology, and nutrition with Cleveland Clinic Children’s.

More complex relationships between gut microbiota and health exist too. Numerous studies have shown that the excess or lack of certain bacteria in the gut have a strong correlation to the onset of diabetes; consuming fiber, for instance, can increase microbiota diversity, reduce blood glucose levels, and help people maintain a healthy weight.

When the gut microbiome is balanced, however, “the bacteria produce a lot of beneficial molecules and metabolites that are known to be helpful in the body,” Cresci says. For example, vitamin K, known as the “blood clotting vitamin,” is predominantly produced by gut microbes. Folic acid, which helps our body make new cells like skin, hair, and nails, is also made by the gut microbiome.

Everyone’s definition of a “balanced” gut is a little bit different though, which makes it such a complicated part of the body. While a healthy gut has a high level of microbiota diversity, there’s no universal marker of gut health, according to Purna Kashyap, professor of medicine and physiology at the Mayo Clinic. What’s “normal” for someone may not be for someone else.

A colorized microscopic view of E. coli, which appear as small yellow rods covering a purple surface. — *Escherichia coli*, the yellow rods pictured here, can cause food poisoning, but most strains are not only harmless, they’re beneficial. E. coli inhabit the human gut and perform essential functions, such as making vitamins K and B12 and repelling disease-causing bacteria.Micrograph by MARTIN OEGGERLI, Nat Geo Image Collection

The gut-brain superhighway

Another complex element of the gut microbiome is its relationship to the brain, known as the “gut-brain axis.” And there’s a lot of emerging research on the topic.

The gut provides between 90 and 95 percent of the body’s serotonin, which transmits messages between nerve cells—like the feeling of butterflies—and helps regulate body functions like sleep, mood, and digestion. Gut microbiota also aid in the production of other neurotransmitters and chemicals like dopamine and tryptamine, which play a role in anxiety and depression.

“It’s a total pharmacy in there. It’s like we have a little drug factory in our guts,” Sonnenburg says. “There’s hundreds, probably thousands, of different drug-like compounds that are being produced by our gut microbes and get absorbed into our circulation.”

The gut even has its own nervous system, the enteric system, often called the body’s “second brain.” It has many of the same neurotransmitters as the brain, which can help sense pain and activate the immune system. It also moves food through the digestive system.

“It can function completely independent of the brain, if it needed to,” Kashyap says. “If I were to just cut out your entire intestine and put it on the table, it would still move.”

The relationship between the gut and the brain has been obvious for much longer than humans have been studying it, Kashyap says—for instance, think about how some people experience diarrhea when they’re nervous or stressed or others become constipated when they’re depressed.

Now, studies have shown that various neurodegenerative disorders, including autism, Parkinson’s disease, and Alzheimer’s, all have an association with dysbiosis, or an imbalance of the gut microbiota, according to Cresci.

Researchers, however, are still figuring out exactly how the superhighway between the gut and brain works and if the impacts are causation, or just correlation. For example, we know people with depression or other mood disorders often experience constipation.

“But does gut dysbiosis cause that or does the mood disorder cause gut dysbiosis? That’s what’s not fully known,” Cresci says.

Sonnenburg agrees. “We’re still kind of right at the beginning of understanding this,” he says.

How can you improve your microbiome?

If the gut microbiome is crucial to various aspects of our physical well-being, how can we maintain a healthy one—or re-balance it after the stomach flu or a few too many slices of cake?

What you consume affects your gut microbiome. For example, your body digests foods that are high in sugar and low in fiber quickly, which doesn’t leave many nutrients behind for gut microbiota to consume, while the sugar that doesn’t get digested can feed pathogenic bacteria. Antibiotics, meanwhile, can kill off good bacteria along with the bad.

But the gut microbiome is resilient and will bounce back relatively quickly if that person resumes a healthy diet or stops taking medications, according to Cresci.

That also means that only a long-term healthy diet can truly maintain or improve your gut microbiome. Experts recommend eating foods high in fiber, like complex carbohydrates found in grains, vegetables, and legumes. You should also incorporate fermented foods, such as kimchi, kefir, and sauerkraut, which contain their own probiotics—live microorganisms that can increase microbiota diversity in the gut. And keep sugar intake low and combine it with fiber, like eating your fruits instead of drinking them in juice.

However, the jury is still out on manufactured probiotics, a multi-billion industry often touted as a one-size-fix-all for our various microbiomes. The reality is much more complicated and coaxing the gut to accept a probiotic is difficult.

“Probiotics in this situation are more of a kid who gets transferred to a brand new high school, but they know nobody. They will get kicked out of that group because all the other microbes in that community are used to each other,” Kashyap explains.

In fact, clinical trials for probiotics as treatment for a majority of diseases have not shown a benefit, according to Kashyap, pointing to the American Gastroenterological Association’s guidelines.

The probiotics market also has a lot of different types and varying levels of quality. Navigating that can be confusing and overwhelming for a consumer. Probiotics also aren’t considered a drug in the U.S., so most aren’t regulated by the U.S. Food and Drug Administration.

If you are going to take a prebiotic or probiotic supplement, always check with a doctor first. Some can be harmful for people, like those on immunosuppressive medications, according to Cresci. If you do decide to take supplements, she recommends using an online resource like consumerlab.com, probiotics.com, or the National Institutes of Health website, to research the various types and to see if they’ve been approved by the FDA.

How much fiber do you really need—and can it reduce your risk of colon cancer?

Rates of colorectal cancer are increasing among young people—and most Americans are only getting about half their daily recommended fiber. Is there a link?

Colon cancer rates are increasing among young people and it’s now the third most common cancer worldwide. At the same time, most Americans are only getting about half the fiber we need each day—and scientists think the two may be connected.

“Strong evidence shows that diets high in dietary fiber reduce risk of colon cancer,” says Karen Collins, a registered dietitian and the nutrition advisor to the American Institute for Cancer Research.

Fiber is also associated with a host of other health advantages. “Fiber supports digestive health, lowers LDL cholesterol for improved heart health, helps regulate blood sugar levels for reduced diabetes risk, aids in weight management by promoting fullness, and feeds beneficial gut microbes that live symbiotically in our gastrointestinal tract,” says Jen Messer, a registered dietitian and president of the New Hampshire Academy of Nutrition and Dietetics.

Here’s why fiber is such a powerhouse nutrient and how it keeps your body running—plus how much you really need to stay healthy.

What fiber does for the body

Fiber is a type of indigestible carbohydrate that remains in the colon after other components of the food become absorbed in the body, says Alice Lichtenstein, director of the cardiovascular nutrition team at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University.

There are two types of fiber—soluble and insoluble—which have different functions and benefits.

Soluble fiber’s primary role is forming “bulk” for our stool. “In this way, it works like a gentle brush, moving through our intestines to help pull waste out more efficiently,” says Abbie McLellan, a clinical dietitian with Stanford Health Care. As soluble fiber does this, she explains, it binds with bile acids, which are made of cholesterol, and removes them from the body—thereby reducing LDL cholesterol levels, also known as “bad” cholesterol. The fiber-added bulk improves stool softness and size as well, reducing bloating and constipation.

Insoluble fiber absorbs fluid, creating a gel-like substance that promotes feelings of fullness by slowing digestion down. This increased satiety can curb hunger pangs and help you keep your weight in check.

Throughout this process, insoluble fiber also boosts insulin sensitivity, thereby improving blood sugar levels and preventing the kind of excessive glucose spiking that’s associated with diabetes and prediabetes, McLellan explains.

Soluble fiber is found in foods like bananas, apples, citrus fruits, peas, carrots, black beans, lima beans, brussels sprouts, barley, oats, and avocados. Insoluble fiber is found in whole-wheat flour, nuts, seeds, wheat bran, green beans, cauliflower, and potatoes.

Both types of fiber have been shown to improve cardiovascular health and reduce inflammation and associated conditions such as heart disease and arthritis.

Each fiber type is also a major food source for beneficial microorganisms in our gut, “which have a wide range of important functions such as hormone production and improved immune health,” says Lichtenstein.

Can fiber prevent colon cancer?

Another top advantage of getting enough fiber is reducing your risk of colon cancer. In 2003, a major European study found that people with the highest fiber intake have a significantly lower risk of colorectal cancer. Meta-analysis of more recent studies has consistently shown the same.

One way fiber accomplishes this is by feeding beneficial gut bacteria. This produces metabolites—tiny molecules that are the result of the body breaking down food or chemicals—that reduce inflammation and thereby protect cells from becoming cancerous, explains Neil Iyengar, a medical oncologist who studies the relationship between diet, metabolism, and cancer at Memorial Sloan Kettering Cancer Center in New York.

“These metabolites can also activate our immune system and increase our anti-cancer immunity,” he adds. And they can stimulate the production of a layer of mucus in the colon, which strengthens the bond between cell connections, reducing leakage. “A leaky colon increases overall risk of cancer-causing inflammation in the body,” Iyengar explains, “so keeping these cell junctions tight is generally recognized as a protective feature of fiber intake.”

Metabolites also “produce short-chain fatty acids that nourish the inner lining of the colon and further help protect cells from damage,” says Messer.

Research shows that fiber also reduces colon cancer risk by moving stool more quickly through the body, “thereby reducing the amount of time waste products come into contact with colonic cells,” explains Carolyn Newberry, an attending physician, nutrition scientist, and gastroenterologist at Weill Cornell Medical Center in New York City. This is important because stool can contain cancer-causing carcinogens from red meat and ultra-processed foods.

Fiber’s role in weight management is also helpful because “obesity and excess weight gain are strongly linked to greater colon cancer risk,” says Collins.

For people who already have cancer, fiber could also aid with treatment because of its effects on the gut microbiome. Research shows that this can make chemotherapy and immunotherapy more effective and reduce their side effects, Messer explains.

How much fiber do you need to stay healthy?

The amount of fiber you need varies, but the suggested daily fiber intake is 14 grams per 1,000 calories consumed. In other words, for a typical 2,000-calorie diet, you need 28 grams of fiber a day. The American Institute for Cancer Research takes it a step further by recommending that adults consume at least 30 grams of dietary fiber a day to lower cancer risk.

Despite such recommendations, “nine out of 10 Americans do not meet their daily fiber needs,” says Newberry.

But when it comes to preventing cancer, the evidence is still out on the best sources of fiber, says Eric Rimm, a professor of epidemiology and nutrition at Harvard T.H. Chan School of Public Health.

For instance, researchers are still trying to better understand howgut microorganisms metabolize soluble and insoluble fiber differently, so “a variety of sources is still what is recommended to maximize fiber in the diet,” Rimm explains.

Newberry agrees, noting that “the exact amount, type, and formulation of fiber that has maximal health benefits, including reduction in cancer risk, is still being studied.” Several variables such as genetics and lifestyle choices like diet and exercise patterns also need to be more thoroughly researched to account for the cancer-related benefits associated with fiber consumption, Iyengar says.

It’s also not known if fiber from supplements is as effective in reducing cancer risk as fiber from foods, though Rimm says it’s likely that “the greatest benefit comes when fiber is consumed in foods because of the many other vitamins and minerals and other healthy compounds (such as antioxidants) that come along with high-fiber foods.”

Tips for getting more

To reap associated benefits, it’s essential for most people to increase the amount of fiber they consume daily.

This starts with swapping out your diet staples for more fiber-rich options, such as pasta or breads made with whole-grain flour instead of refined flour and choosing brown rice over white rice.

When it comes to the best foods to add to your diet, “the age-old recommendation from dietitians to ‘eat the rainbow’ really holds up,” says McLellan. This means eating a variety of colors of fruits, vegetables, whole grains, nuts, and seeds such as quinoa. Iyengar says that beans and other legumes are especially beneficial sources of fiber.

As you increase your fiber intake, it’s important to also drink more water and to increase fiber consumption gradually, “rather than trying to double or triple your fiber intake in a day or two,” cautions Rimm. “Adding too much fiber in the diet too quickly may lead to some gastrointestinal symptoms that could be unpleasant.”

To avoid this and to increase fiber consumption in a realistic manner, Newberry suggests adding it little by little to each meal or choosing a small handful of nuts or an apple to be enjoyed as snacks throughout the day.

“Many of us have work to do to reach our daily fiber needs, but the overall health benefits and lower cancer risk doesn’t have to be all-or-nothing,” says Collins. “Each increase in daily fiber consumption helps.”

Want a better high-protein diet? You don’t have to eat more meat

You don’t need to give up steaks entirely. But mounting evidence shows that a diet that incorporates more plant-based protein has a surprisingly large number of benefits for your health.

Everyone knows protein is an essential nutrient. It gives you energy, boosts your immune system, provides healthier skin and teeth, and helps build stronger muscles and bones. But what are vegetarians supposed to do in a world where most high-protein diets focus so much on meats like beef, pork, or chicken?

Nutritionists say it’s not only possible to get enough protein on a plant-based diet—but eating a lot more of it has some distinct advantages.

In fact, a large body of research—including a new 30-year study from researchers at Harvard Medical School—shows that eating more plant-based protein can help lower your risk of cancer and heart disease while also providing surprising health benefits.

“The average American eats a 1:3 plant-to-animal protein ratio, but our findings suggest a ratio of at least 1:2 is much more effective in preventing cardiovascular disease,” says Andrea Glenn, lead author of the research and a visiting scientist in the Harvard T.H. Chan School of Public Health department of nutrition.

It’s one reason the newly updated Dietary Guidelines for Americans calls for an overall increase in consumption of plant-based protein.

Here are some of the unique advantages of eating more plant foods—plus practical tips on how you can go about doing so.

What is plant-based protein?

Getting more plant proteins in your diet may be easier than you think as plant-based sources of protein are abundant—and a handful of them are even “complete” sources that contain all nine amino acids the body needs.

“These sources include pistachios, hemp seeds, quinoa, and soy foods such as tofu, soy milk, edamame, and fermented soybeans (tempeh),” says Jill Weisenberger, a Virginia-based registered dietitian and author of Prediabetes: A Complete Guide.

Other foods that are high in plant proteins include a host of seeds, beans, nuts, and grains such as lentils, walnuts, sunflower seeds, black beans, pinto beans, kidney beans, spirulina, chia seeds, chickpeas, flaxseeds, almonds, split peas, peanuts, oats, seitan (wheat gluten), and ancient grains such as spelt, barley, and teff.

Common vegetables like yellow corn, potatoes, avocado, green peas, brussels spouts, and asparagus contain respectable amounts of protein as well. “It’s also often surprising to people how much protein is in broccoli—nearly two grams in a single cup,” says Christopher Gardner, director of nutrition studies at the Stanford Prevention Research Center in California.

And while such foods may not individually contain as many amino acids as animal protein sources, “when we eat a variety of plant foods throughout the day, we get all the amino acids we need,” says Weisenberger.

Advantages of plant-based protein over animal proteins

Eating more plant protein is important—but not just because of protein alone. Although this nutrient is essential for overall health, “the vast majority of Americans meet and exceed their protein intake requirement and there are only rare cases of protein deficiency in the general population—even among vegetarians and vegans,” explains Gardner.

At the same time, he says, “the average American intake of fiber is roughly half what’s recommended.” This underscores one of the biggest advantages of plant-based protein: foods like lentils, green peas, broccoli, corn, chia seeds, barley, potatoes, quinoa, and pistachios are all abundant in fiber, which is critical for digestive health, blood sugar regulation, lowering LDL (bad) cholesterol levels, and reducing cancer and heart disease risk.

Plant sources of protein also contain plenty of other nutrients such as magnesium, copper, manganese, selenium, riboflavin, and vitamins A, C, K, and E—vitamins and minerals that are often missing from animal proteins.

And plant proteins also offer important antioxidants and phytochemicals; plus heart-healthy monounsaturated and polyunsaturated fats, says Jen Messer, a registered dietitian and president of the New Hampshire Academy of Nutrition and Dietetics. They usually contain significantly fewer calories as well. This, combined with the fact that high-fiber diets have been shown to be filling, are among the reasons plant-protein eaters “tend to have smaller waist circumferences and lower excess body weight,” says Weisenberger.

Meanwhile there are some real drawbacks to animal protein sources. For instance, Laura Bellows, a registered dietitian and an associate professor in the division of nutritional sciences at Cornell University, says that red and processed meats contain high levels of saturated fats—which research shows can contribute to cardiovascular disease and other heart problems.

Red meat is also categorized by the International Agency for Research on Cancer as a Group 2 carcinogen, meaning it “probably” causes cancer in humans—though the amount at which this could occur has not been defined. (Processed meats such as hot dogs, deli meats, and bacon are classified as a Group 1 carcinogen, meaning they are known to cause cancer.)

But this doesn’t mean you have to swear off all animal protein: Meat is higher in iron and nearly every animal protein source contains more essential amino acids than most plant sources. You can also get a lot more protein in a single serving of meat, and it’s better for building lean muscle mass.

The lesson is simply that we should be eating more plant proteins while also eating less meat, says Carolyn Newberry, an attending physician, nutrition scientist, and gastroenterologist at Weill Cornell Medical Center in New York City.

How to get more plant protein in your diet

Accomplishing this often becomes a matter of substitutions. “Ground beef in tacos can be substituted for lentils, roasted mushrooms can take the place of a burger, and tofu can serve as the main protein source in a stir-fry,” suggests Newberry.

If the idea of completely eliminating meat is unthinkable, consider simply combining a smaller portion of meat with more protein-rich vegetables, beans, nuts, seeds, or grains.

“Add black beans to compliment your chicken quesadilla or enhance a steak salad by topping with walnuts or sunflower seeds,” advises Bellows. You can also beef up smoothies with silken tofu instead of yogurt alone; use bean-based pasta instead of traditional pasta; opt for legume-based soups over chicken or beef ones; or dip your veggies or chips into hummus instead of ranch dressing.

Another popular and easy trick suggested by Julia Zumpano, a registered dietitian at Cleveland Clinic’s Center for Human Nutrition, is to incorporate “meatless Mondays” into your schedule or spread out more vegetarian meals across multiple days. “Aim for three meatless meals per week,” she recommends.

“Start by adding plants to foods you’re already eating,” offers Weisenberger. “Then try a few new things like adding nuts, chia seeds, and hemp seeds to oatmeal or yogurt, tossing chickpeas into soups or salads, or trying edamame.”

“The more you focus your diet on healthy plant foods and a variety of them,” she says, “the more health benefits you should expect.”

Resources

nationalgeographic.com, “The secret to a healthy gut is simpler than you think: Turns out, the bacteria in your gut have food preferences of their own. Here’s how a colorful plate feeds the bacteria that help your body thrive.” By Alisa Hrustic; nationalgeographic.com, “Your gut health can affect the rest of your body. Here’s why. The gut microbiome can impact your digestion, immune system, and even your mood. Here’s how it works and what you can do to keep it healthy.” By The Science Department of NatGeo; nationalgeographic.com, “How much fiber do you really need—and can it reduce your risk of colon cancer? Rates of colorectal cancer are increasing among young people—and most Americans are only getting about half their daily recommended fiber. Is there a link?” By The Science Department of NatGeo; nationalgeographic.com, “Want a better high-protein diet? You don’t have to eat more meat. You don’t need to give up steaks entirely. But mounting evidence shows that a diet that incorporates more plant-based protein has a surprisingly large number of benefits for your health.” Daryl Austin;