1. Think diversity
1. 考虑多样性
"You need to eat as wide a range of plant-based foods as possible," advises Megan. "I tell people to aim for 30 different plant-based foods a week - that's nuts, seeds, wholegrains, legumes and fruit and vegetables. Research has suggested that if you're having fewer than 10 of these plant-based foods a week, your microbial diversity isn't very strong. Vary the foods you eat from week to week and always be open to trying new things."
"你需要尽可能多的摄入植物性食物,"梅根建议道。"建议大家每周摄入30种不同的植物性食物--也就是坚果、种子、全麦、豆类、水果和蔬菜。研究表明:如果每周摄入的植物性食物少于10种,那你的微生物多样性就会减少。最好做到--每周吃不同种类的食物,愿意尝试新食物!"
2. Fill up on fibre
2. 多摄入纤维
The fibre found in foods such as beans, artichokes, legumes and brussels sprouts contains prebiotics that 'feed' the beneficial bacteria that live in your gut. If you can increase the amount of fibre you eat, it will benefit pretty much every organ in your body, including your heart. "Current Department of Health guidelines recommend we should be eating 30g of fibre a day, but most of us are only eating 19g," says Megan. "I believe we should be aiming even higher. Increase the amount you eat gradually to give your body time to adjust to it."
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