Eat More, Live Well

Could the secret to better health be less about what you cut from your diet and more about what you add to it?

1. Diversity Is the Key to Your Plate and Gut

Eating a diverse range of plant-based foods isn’t just enjoyable; it’s essential for a thriving gut microbiome. This approach goes beyond simple vegetarian or vegan diets, emphasizing adding more variety rather than focusing on restriction. Every food you consume has its own unique nutrients and microbe-boosting power, and different plant-based foods provide diverse benefits necessary for good health.

Modern food systems often strip away the natural variety found in whole foods, replacing them with processed ingredients that lack microorganisms our bodies need. Foods made in factories often amplify sugar, salt, and simple carbohydrates, which disrupt gut health. Instead of processing nutrients properly, the gut microbiome that thrives on junk food promotes cravings and poor energy levels. To change this, adding minimally processed, diverse whole foods to your plate shifts your body toward better overall wellness.

Diverse plant-based eating introduces beneficial microbes and vitamins into your system while lowering dependence on processed foods. Whether it’s using fresh herbs like basil, tossing in protein-packed chickpeas, or enjoying locally grown fruits and vegetables, diversity ensures your gut bacteria thrive, aiding digestion, immunity, and energy.

Examples

• Fresh lentils provide fiber and plant protein, nourishing gut function while replacing processed soy products.
• Eating a variety of local apples from a farmers market brings unique microbes compared to industrial supermarket fruit.
• Herbs and spices like turmeric, oregano, or rosemary offer compounds that help regulate inflammation and support gut health.

2. Fiber: The Missing Link in Modern Diets

Fiber acts as a critical building block for overall health and optimal digestion. It supports the body by promoting regular bowel movements, decreasing bad cholesterol, and allowing gut bacteria to extract nutrients. While most people should consume 30 grams of fiber daily, modern diets often fall far short.

Processed foods remove natural fiber; white bread, for example, is stripped of wheat’s bran and germ, turning it into an empty source of calories. This deprives healthy gut bacteria of what they need to function and increases health risks like inflammation, high blood sugar, and even some cancers. Unlike animal products, plants are the sole source of dietary fiber, so incorporating them into everyday meals is essential.

Natural fiber-rich foods not only support the body but also regulate digestion. For example, insoluble fiber in whole grains helps flush waste while soluble fiber in fruits and beans helps stabilize blood sugar and cholesterol. These fibers nourish gut microbes, creating a win-win for well-being.

Examples

• Swapping white rice for brown rice keeps fiber intact, promoting better gut health.
• Adding a bowl of berries or a baked sweet potato enriches meals with vital soluble and insoluble fiber.
• Beans and lentils in soup provide enough fiber while cutting back on heavy meat consumption.

3. Busting the Myth of Restriction

Plant-based eating often comes with the misconception that you have to eliminate certain foods or food groups. However, the book argues that the real transformation lies in adding a wide variety of nutrient-dense whole foods instead of focusing on what to restrict. This approach fosters joy in eating while naturally reducing cravings for unhealthy options.

Restrictive diets, whether vegan, keto, or gluten-free, often rely heavily on industrially processed alternatives. These substitutes (e.g., meat-free nuggets or keto-friendly snacks) can be just as harmful as fast food. By contrast, consuming real, fresh ingredients like whole grains and fruits creates balance in the body. Slowly, this shifts taste buds and gut health, reducing dependence on sugar- and salt-loaded diets.

This approach emphasizes abundance over deprivation. Instead of giving up favorite meals, you enhance them by adding natural flavors, textures, and fresh ingredients, ensuring satisfying meals without regrets or cravings.

Examples

• Toss roasted pumpkin seeds over salads for a mineral boost without giving up crunch.
• Replace soda with herbal teas infused with fresh citrus or berries for rich natural flavors.
• Fresh herbs, like cilantro or dill, dramatically elevate a stir-fry’s taste with minimal effort.

4. Local and Seasonal Foods Pack Extra Power

Eating locally sourced, seasonal food benefits both flavor and health due to its freshness and nutrient density. Unlike produce grown far away, food picked locally delivers richer vitamins, minerals, and microbes, enhancing gut health and well-being.

Supermarket veggies, often harvested too early, miss the chance to absorb the full spectrum of nutrients from the soil. Locally grown items keep the microbial benefits alive and vibrant, which helps healthy gut bacteria multiply. Supporting local farmers not only connects you with fresher food but fosters sustainability, benefiting the environment and reducing carbon footprints.

Foods grown in nutrient-rich soil have surprisingly stronger flavor as well. Be it backyard tomatoes or locally harvested greens, these vibrant ingredients create dishes you’ll love eating, making plant-based diversity even more tempting.

Examples

• A summer farmers market peach delivers more antioxidants than the frozen, shipped variety.
• Locally grown kale, harvested recently, includes microbes beneficial for digestion.
• Backyard herbs, like thyme or rosemary, amplify nutrients and gut-friendly properties.

5. The Transformation of Taste Buds

Taste buds adapt to what you feed them, meaning they can change for better or for worse based on your diet. High exposure to processed foods heavy in salt and sugar dulls sensitive taste buds, making it harder to enjoy subtle flavors naturally found in fruits and vegetables.

When returning to real, whole foods, taste buds start regenerating and once-lost flavors bloom again. This process aligns with gut health because certain cravings—for sugar or simple carbs—fade over time as your microbiome resets itself.

Enjoying natural sweetness in roasted carrots or the layered spice of cumin becomes easier the more you explore new dishes. Plus, prepping meals using fresh ingredients and herbs enhances variety and makes meals exciting, even for previous skeptics.

Examples

• Roasting Brussels sprouts with balsamic glaze instead of boiling transforms taste and texture.
• Homemade smoothies using blended spinach and frozen berries satisfy sweetness naturally.
• Fresh lemons and garlic can replace processed salad dressings, creating a tangy, vibrant flavor profile.

6. Herbs and Spices as Health Heroes

Herbs and spices are powerful yet underrated components of plant-based diversity. Adding flavorful herbs not only enhances meal enjoyment but reduces the need for extra salt or sugar. Many spices also contain bioactive compounds that lower inflammation and support the gut.

Spices like turmeric have anti-inflammatory properties, and oregano provides antioxidants that combat disease. Their concentrated nature means small amounts can make big impacts on both your taste and health. They also introduce unique plants and microbes into your system, diversifying your microbiome.

For maximum benefit, fresh or dried herbs prepared at home deliver far better advantages than prepackaged mixes high in sodium or preservatives. They enrich your meals while supporting your overall feeling of vitality.

Examples

• Adding cinnamon to oatmeal stabilizes blood sugar while lending a warming aroma.
• Fresh mint elevates water or smoothies with invigorating natural sweetness.
• Ground cumin adds depth to homemade chili while fighting inflammation.

7. The Magic of Serving Sizes

Understanding appropriate serving sizes helps you enjoy variety without feeling overwhelmed. A serving fits neatly into your needs, like a handful of nuts, a cup of berries, or half a cup of cooked grains. Breaking meals down this way simplifies including different plants daily.

These manageable portions allow diversity and flexibility without spending hours overcomplicating meal plans. By intentionally incorporating smaller servings (e.g., 1/2 cup beans in a salad), you hit your unique weekly plant threshold easily.

With each humble portion multiplying micronutrients in the diet, simplicity pairs with impactful dietary change.

Examples

• A half-cup of lentils enriches soup with fiber and plant protein.
• A handful of almonds becomes a healthy snack during busy days.
• One cup of steamed kale rounds out a simple dinner bowl beautifully.

8. Fermented Foods: A Gut Game-Changer

Fermented foods, like kimchi or yogurt, are superstars for introducing beneficial microbes into your gut. Unlike industrially produced pickles, traditional forms carry rich probiotics that positively shape gut bacteria.

Regularly eating diverse fermented foods supports digestion. From cabbage in sauerkraut to miso paste or kefir, the live cultures repair gut walls, reduce bloat, and improve immunity.

Home-fermented recipes or farmers market finds harbor better microbes compared to shelf-stable grocery options with added preservatives or minimal probiotics.

Examples

• Farmers market kimchi enhances Korean dishes with gut-friendly fermentation.
• Sipping kombucha delivers live cultures straight into your system.
• Adding a spoonful of miso into soup boosts umami and microbiome balance.

9. Longevity Benefits

Eating diverse plants impacts more than just digestion—it lengthens your life. Healthy gut microbes combat chronic diseases, stabilize blood sugar, and strengthen mental health markers—all critical for a vibrant, long life.

Unlike highly processed food habits, plant diversity increases energy, supports natural detoxification, and repairs aging cells. These benefits reduce the onset of diseases such as diabetes, improving overall quality of life.

The long-term investment in plant-based eating translates into more vitality, better sleep, and lifelong nourishment.

Examples

• Purple sweet potatoes, loaded with antioxidants, protect brain health.
• Dark leafy greens fight aging due to vitamin K richness.
• Whole grains lower the risk of heart-related conditions by maintaining healthier cholesterol levels.

Takeaways

1. Add at least three new plant-based foods to your meals each week and aim for variety across fruits, vegetables, grains, and legumes.
2. Visit local farmers markets for seasonal produce and consider fermented items like pickles or kimchi for boosting your gut microbiome.
3. Begin using fresh herbs and spices in cooking, not only for flavor but for their added nutritional and medicinal value.