When it comes to healthy eating – think about going back to basics. That means, eating mostly whole foods – foods that are as close to their natural form as possible. Research links eating less processed foods, and more fiber, with many health benefits like lowering cholesterol and blood sugar.
Processed foods, especially those that are considered “ultra processed” (have a lot of ingredients, additives, and artificial flavors and colors) often have a lot of preservatives to make them last longer and prevent microbes from growing on them. However, when we eat these, they can affect our gut’s microbes.
Things to keep in mind:
- Experts recommend eating between 25-35 grams of fiber a day.
- Make changes slowly and increase your water to avoid feeling bloated.
- Foods that are less processed, or are whole, have more fiber and less salt and sugar.
- High-fiber foods also help you feel fuller longer, making you less likely to snack.
- Many convenience foods are highly processed and low in nutrition and fiber.
- Animal foods, like meats, eggs, and cheese do not contain fiber. When they are processed in prepackaged foods, they can have a lot of additives like salt, sugar, or fat.
| Eat more of these | Eat less of these |
| Whole grains – whole wheat flour, brown rice, quinoa, bulgur, barley, oatmeal, popcorn. | Processed white grains – white flour, white rice, white pasta, instant oatmeal. |
| Fresh or frozen whole fruits and vegetables | Processed fruits or vegetables with added salt, sauces, or sugar. |
| Beans, peas, and lentils – black beans, chickpeas, split peas, red lentils. | Bagged snack versions with a lot of ingredients. |
| Nuts and seeds – pistachios, walnuts, almonds, chia seeds, pumpkin seeds. | These are all very healthy and great sources of fiber, just watch the portion sizes since they can be higher in calories |
| Fresh or frozen whole meats – lean meats, fish, shellfish, poultry. | Processed meats such as bacon, sausage, deli meats, frozen battered chicken nuggets and fish. |