Last week I covered nutrient-density as a key part of a nourishing diet (if you missed it, read it here). To continue the conversation, ask yourself: Am I eating the same five foods over and over again? And where is my food coming from?

A diverse diet

In order to understand what I mean by "diversity" in your diet, let's talk about the gut microbiome. Our microbiome resides mostly in the large intestine and consists of trillions of bacteria, viruses, fungi, parasites, and other microbes. The microbiome has many roles in the body - it helps digest complex carbs & fibers, interacts with our immune system, converts amino acids into neurotransmitters like dopamine & serotonin, and acts as a layer of protection from pathogenic organisms that might enter the digestive system.

Ideally, the various microbiota in our microbiome are balanced. Too many "bad" bacteria and our large intestine can be come a prime environment for viruses and parasites to thrive. We need a healthy level of beneficial bacteria to crowd out the opportunistic bacteria and to fight off certain bacterias in some instances.

Since pathogens thrive on sugar, prioritizing real, whole foods over processed & packaged foods is super important for gut health. But also a diet that includes a wide variety of foods helps populate the gut with beneficial bacteria, which in turn outcompete the harmful bacteria. Make a list this week of all the vegetables you eat in your meals. Can you get up to 15 different kinds of veggies?!

Another way to ensure you're getting those beneficial bacteria is by eating fermented food. They not only provide living populations of beneficial microbes, but also aid in digestion and help break down and liberate the nutrients in our food.

Fermented foods include: yogurt, kefir, kombucha, sauerkraut, kimchi, pickles, miso, natto, raw aged cheese, kvass, vinegars, and many more.

Tip: if you like eating pickles, make sure they are lacto-fermented, instead of quick-pickled in a brine, to get those beneficial bacteria!

Buy local

Produce begins to lose its nutrients as soon as it's harvested. Most of our produce in the US is grown in California, Arizona, or Mexico, then shipped and trucked all across the country to distribution centers, then grocery stores, then finally to your homes.

In order for the produce to sustain such long travels and still appear fresh, they often are harvested before peak ripeness, further lessening its nutrient value, and not to mention flavor as well.

As a consumer, you don't really know how long a fruit or vegetable has been sitting in a box or in a walk-in cooler, but if you buy directly from a farmer through a CSA or at a farmers' market, its a guarantee that the produce on sale was harvested a couple days before, and if you aren't convinced, the farmer is usually the one selling you their product and you can ask them directly.

Support your local farmer when you can, and next time you're at the grocery store, look at the sticker on your produce to see which state or country it was grown in.

Eat seasonally

Did you know that our bodies produce different hormones based on what season it is? Our bodies pick up cues from our immediate environment through sunlight & temperature, which then send signals to our brain and govern metabolic activity.

Summer = growth and protein synthesis; winter = rest, recovery, and energy efficiency.

Eating foods that are naturally available at the different times of year supports these metabolic processes and boosts your health. For example, many winter foods like citrus, root veggies, and dark leafy greens are rich in immune-boosting nutrients like vitamin c, antioxidants, and zinc. Give your immune system the boost it needs this winter by adding these foods to your grocery list!

Citrus: Oranges, grapefruit, clementines, oh my! My absolute favorite are Cara Cara oranges, and runner up goes to the pomelo...unlike navel oranges they aren't available in grocery stores year round so get em while you can!!

Root veggies: grown underground, they store amazingly well when you remove their green tops. The colder it is outside, the sweeter they get!

• carrots
• parsnips
• beets
• sweet potatoes
• potatoes
• turnips
• kohlrabi
• onions
• leeks

Dark, leafy greens: kale, spinach, collards, rainbow chard - these hardy plants can withstand cold temps and are packed with micronutrients!

Thanks for reading and happy eating!

With gratitude,

Blair Bellis, NTP