The immune system monitors the body on a cellular and molecular level to maintain a harmonious, healthy inner state called homeostasis. Try incorporating the following dietary habits into your regular routine.
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Eat a whole-food, primarily plant-based diet.
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Consume 25–30 grams of fiber daily.
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Eat a majority of meals cooked—90%
cooked and 10% raw.
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Eat organic foods whenever possible.
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Choose mostly unsaturated fat sources
(nuts, seeds, avocado, salmon and halibut) and limit saturated-fat consumption (land animals, dairy, fried foods and bakery goods).
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Feed your microbiome with prebiotic-rich foods, like leeks and bananas, and fermented foods, such as sauerkraut and tempeh.
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Remove processed and packaged foods from your everyday diet.
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Limit stimulants such as coffee to occa- sional use; they shouldn’t be required for daily functioning.
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Slow down and chew food thoroughly. 10. Limit eating amid stressful emotions like
worry, grief, shame, frustration or anger. 11. Avoid processed sugars and artificial
sweeteners.
- Cook with healing spices and herbs,
including turmeric, cumin, cinnamon, ginger, basil, fennel, cayenne, cloves and black pepper.
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Diversify your diet by eating on at least a 4-day rotation, with a new food incorpo- rated weekly.
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Be fully present for the dining experience. Eat mindfully.
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Get in the kitchen and play a proactive role in your health. Know exactly what’s in your meals.
