According to studies, there are no differences in intestinal health between vegans, vegetarians and occasional meat eaters. The number of different plants we eat each week was the single most important dietary factor we found for improving gut health, and 30 is the optimal number.
Avoid ultra-processed meat substitutes.
Unfortunately, many vegans rely too heavily on high-salt, high-fat, ultra-processed foods that are unhealthy for us and the environment (some produced in large, energy-intensive factories). Cell-cultured “meat”, “fish” and even “cheese” are on the horizon, and are likely to be more environmentally friendly.
Choose legumes over animal protein
We put too much emphasis on protein. Legumes, beans and lentils help centenarians in some cultures live longer than the rest of us. This is because they are high in fiber, protein, minerals and polyphenols (polyphenols are plant chemicals that help our gut microbes).
We need iron and iodine, zinc, and vitamin B-12 to be healthy, but most of us get them from eggs, shellfish, or clams and chicken once a week—the most sustainable of farmed animal products.
Go organic
Herbicides were widely believed to be safe before we realized the importance of microbes in the soil and in our gut and immune system. Our own research has shown the ability of a healthy diet and microbiome to protect against serious diseases.
Cook smarter (and use the microwave) By harnessing the power of microbes to ferment and preserve leftover vegetables, we can reduce cooking fuel consumption while preserving the beneficial chemicals in food.
