Want a Healthier Gut? Start with These Balanced Plate Basics

Want a Healthier Gut? Start with These Balanced Plate Basics

“All disease begins in the gut…”

This timeless wisdom, first shared by Greek philosopher Hippocrates over 2000 years ago, still rings true today.

Fast forward to modern science, and it’s clear the gut microbiome is central to our health. It influences everything from digestion and hormone balance to mood and immunity. Some experts even refer to the gut as our “first brain” because it’s in constant communication with our central nervous system.

Your Gut is a Garden—What Are You Growing?

I like to think of the gut microbiome like a garden.

Among the trillions of bacteria that live there, some are protective (the "flowers") and some are inflammatory (the "weeds").

In a healthy gut, there’s a diverse population of beneficial bacteria that keeps the not-so-helpful ones in check.

In an imbalanced gut, that diversity shrinks—and the weeds start to take over.

So how do you encourage more “flowers” to thrive?

One of the most impactful ways is through the food you eat.

The Balanced Plate Framework

While there’s no one-size-fits-all diet, these basic building blocks can support microbiome diversity and gut health:

2–3 cups of vegetables:

  • Leafy greens, cruciferous veggies, root veggies, squashes, mushrooms, asparagus, green beans, artichoke, cucumber, celery

1 palm-sized portion of protein:

  • Bison, poultry, seafood, eggs, tofu, tempeh, yogurt, cottage cheese, whey protein, nuts/seeds, beans, lentils

2–3 tablespoons of healthy fats:

  • Olive oil, avocado oil, ghee or butter, coconut oil, tallow, nuts/seeds, olives, avocado

½ cup of whole-food carbs:

  • Fruits and whole grains

The Key? Variety.

It’s easy to fall into the habit of eating the same foods on repeat.

Try rotating your proteins, switching up the veggies, and choosing seasonal fruits. Your microbiome thrives on diversity—and so will you.

When you feed your gut the right way, you create the conditions for your health to truly flourish.

Curious what a gut-friendly plate looks like for your body? Book your complimentary consult and let’s map it out together.

Jennifer Sinopoli