Steamed fish, green vegetables and brown rice
A plate of steamed or lightly pan-fried fish served with mustard greens, broccoli, spinach and a portion of brown rice is a noteworthy choice.
Fish provides high-quality protein and, with fatty fish, also has omega-3 fatty acids. Green vegetables and brown rice supplement fiber, helping the gut microbiome have raw materials for fermentation.
Oatmeal with mushrooms and eggs
Oats contain beta-glucan, a form of soluble fiber that can support cholesterol and blood sugar control.
When combining oatmeal with mushrooms, green vegetables and an egg, the dish becomes a simultaneous source of fiber, protein and many micronutrients.
Tofu with tomato sauce, eaten with vegetables and whole grains
Tofu can become a source of plant-based protein to replace a portion of red meat. When cooked with tomatoes, onions, mushrooms and vegetables, the dish increases the amount of fiber and plant compounds.
The important point is not to turn healthy foods into foods high in oil, sugar or salt. You should diversify, prioritize whole foods or less processed foods; and limit products rich in unhealthy fats, free sugars and sodium.
Yogurt with beneficial bacteria eaten with oatmeal, nuts and fruit
A portion of yogurt contains live bacteria, combined with oats, nuts and less processed fruits, creating a combination of fermented foods and fiber.
High-fiber foods from vegetables, fruits, whole grains and beans can help nourish beneficial bacteria in the gut; some fermented foods also provide living microorganisms.
Bean soup, vegetables and fish
A bowl of soup including beans, pumpkins, carrots, green leafy vegetables and fish or poultry can meet many principles of a healthy metabolic diet: containing fiber, protein, vitamins, minerals and few saturated fats if processed moderately.
NIH research also shows that the effect of fiber on the body is not completely the same between types and dosages; therefore, eating a variety of natural fiber-rich foods is more reasonable than chasing after a single type of fiber or supplement.
