Dr. Trisha Pasricha

And that's about 25 grams for women and 38 grams for men.

You want to do two more things.

One is you want to eat a diversity of plants.

And you want to not eat the exact same thing every single day, three times a day.

And then the next layer, and I think this is the harder part for people to get on board with, at least in America, is fermented foods.

Fermented foods are this way of adding probiotics to your diet and to your body naturally, right?

And we can talk about, some people think, well, I should take a probiotic supplement, and some people find a benefit from those, but the data's really stronger when we get these things from our diet.

There was this great study that I'm sure you know from Stanford, from Justin Sonnenberg's team, where he asked a bunch of typical Americans who probably don't eat that much fermented foods, like Greek yogurt, like kimchi, like sauerkraut.

And he just said, like, ramp it up as best you can.

Eat as many as you can in a day.

And that was the group.

And then there was another group that didn't do that, but both were eating well.

like a pretty good diet otherwise.

Like these were people who were eating high fiber.

The ones who did that, but then also ramped up their fermented foods, their gut diversity changed within a matter of about two to three months.

And once you have more diversity, that's sort of one of the classical markers of a healthy microbiome overall.

And it means that they're producing, those microbes are producing more of the anti-inflammatory compounds you want.

Yeah, I love a leafy green vegetable.

Peas are actually what I feed my kids.

Like we've never had an issue with constipation because they're cute.