Your gut microbes love variety, so we want to encourage you to think about how you might incorporate a diverse array of snacks into your diet this week.
Identify your gut boosters
First, make sure to take a good look at the foods we identified as your personal gut boosters and add them to your favorites list ❤️ in the ZOE app. These are foods that are going to help build up a better balance of "good" bacteria that you are lacking in your gut and promote more diversity. In order to maximize benefit, consider these boosters as a starting point for a meal or snack.
Power up with plants
Next, let's think about a few great plant-based snacks that you could try. After all, plants contain many compounds, including prebiotic fibers (which humans aren't able to digest, but our gut microbes are) and polyphenols, that support the growth of good gut bugs.
Are there any plant-powered snacks that come to mind? If not, don't worry. Remember that you can use the ZOE app to help you discover the best snacks for you! The explore function allows you to find foods or meals that score well for your biology, just work through each of the lists from top to bottom to find the best foods for you.
Why not repeat the exercise that we did in Week 1 of your ZOE Plan? This time we'll focus on finding new snacks that you may not have tried before.
- Go into your ZOE Insights app and select the 'Snacks' category under 'By food'. Pick out 5 new plant-based snacks that score well for you and add them to your favorites list ❤️.
- Next, select the 'Snacks' category under 'By meal'. Pick out 5 new plant-based snacks that score well for you and add them to your favorites list ❤️.
Finally, add more bugs!
Many people get probiotics from supplements, but you can also get them from fermented foods. These foods, known as probiotics, contain live microbes that are great for gut health. Adding probiotic foods to your diet along with more plants and your personal gut boosters can help your good bugs feel right at home immediately. Here are a few examples that you could try:
- Plain yogurt (made with live active cultures)
- Kefir (this drink is similar to yogurt except that it is fermented with yeast and more bacteria)
- Pickles (made using salt and water brines (not vinegar))
- Sauerkraut and kimchi
- Fermented soy products (natto, tempeh, and miso are a few examples)
Let's bring them all together
When looking at your gut boosters, consider how you can add more plants or food sources of probiotics to create a snack that elevates the gut health impact! Here are some of our favorite combinations:
- Avocado toast topped with sauerkraut
- Plain yogurt topped with fresh berries and flaxseeds
- Kefir, spinach, and almond butter smoothie