Food Diversity Can Help Optimize Health

By: Nancy A. Palermo, MD

Edited by Thrive Carolinas

A healthy gut means a healthier you

As science uncovers more about the connection between gut health and overall wellness, one thing becomes clear: we’re only as healthy as our gut.

The gut microbiome. A diverse ecosystem of bacteria, fungi, viruses, and other microorganisms plays a significant role in our metabolism, immune system, and even our emotional well-being. In fact, about 70% of the body’s neurotransmitters, like serotonin and melatonin, are made in the gut.

The power of short-chain fatty acids (SCFAs)

Our beneficial gut bacteria produce compounds called short-chain fatty acids (SCFAs) that help “good” bacteria thrive, repair the gut lining (reducing leaky gut syndrome), and regulate the immune system. Research indicates that SCFAs can also help reduce the risk of cancer, heart disease, stroke, and diabetes by balancing inflammation and enhancing immune resilience.

Fiber: the fuel your gut loves

The most powerful way to boost SCFA production? Eat more prebiotic fiber-rich plant foods that nourish your healthy gut bacteria.

But it’s not just about how much fiber you eat, it’s about variety.

A landmark 2017 study led by Dr. Rob Knight, Director of the Center for Microbiome Innovation, found that individuals who consumed 30 or more different plant foods per week had the healthiest and most diverse gut microbiomes.

Diversity drives resilience

Each plant feeds different types of microbes, which play unique roles in maintaining balance and preventing disease. A varied, colorful diet also delivers thousands of phytonutrients, natural plant chemicals that act as antioxidants and anti-inflammatory compounds, helping your body defend and repair itself.

Some of the most powerful include:

• Resveratrol (grapes, berries)
• Sulforaphane (broccoli, kale)
• Curcuminoids (turmeric)
• Quercetin (apples, onions)
• Anthocyanins (blueberries, purple cabbage)

These compounds not only protect your cells but also support immune modulation and hormone balance.

The problem: our diets lack diversity

Most Americans rely on the same small group of foods: just 5 animal foods and 12 plant foods, often dominated by processed wheat, corn, and soy.
Even worse, the top “vegetables” consumed are potatoes (mostly fried), tomatoes (as ketchup or sauce), onions, iceberg lettuce, and corn, hardly nutritional powerhouses.

Ideally, we should eat 8–10 servings of fruits and vegetables a day, yet most adults fall short, averaging fewer than three servings daily.

Small steps, big change

You don’t have to overhaul your diet overnight. Start small and be intentional:

• Try one new plant food each week.
• Add one extra serving of vegetables each day.
• Choose whole, unprocessed foods whenever possible.
• Limit refined carbohydrates and packaged snacks.

Your gut microbiome will adapt and flourish, and so will your energy, mood, and overall health.