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Hannah Holscher is a registered dietitian and researcher specializing in the human microbiome at the University of Illinois Urbana-Champaign, where she teaches nutrition courses. As the Director of the Nutrition and Human Microbiome Laboratory, Holscher and her team engage in comprehensive analyses of biological samples, including blood, stool, and urine. Their goal is to unravel the ways in which gut microbes can digest food components that human enzymes cannot process.
The insights from Holscher’s research not only contribute to a broader understanding of dietary habits but also guide individuals seeking to enhance their health through nutrition. She applies her extensive knowledge of the microbiome to her personal eating habits, prioritizing gut health.
Here’s a look at Holscher’s dietary choices aimed at promoting a healthy gut environment.
Daily Fiber Intake
As a mother of two young boys, ages three and six, Holscher maintains a flexible approach to her diet, emphasizing enjoyment over rigidity. She believes that being overly strict can diminish her pleasure in food, which she values highly.
Nonetheless, she makes a concerted effort to meet her daily fiber requirements, targeting around 25 grams. This essential nutrient is crucial for optimal digestive health, playing a key role in gut microbiome maintenance.
High-fiber foods that Holscher often includes in her meals comprise leafy greens, various fruits such as berries and apples, avocados, and chia seeds. According to Dr. Kellyann Petrucci, a well-known nutrition expert, fiber is essential for gut health, and the average American falls short of the recommended intake, consuming only about 10 to 15 grams per day, as highlighted by Harvard Health Publishing.
Typical Daily Diet of a Dietitian and Gut Health Researcher
To maintain her fiber intake and overall gut health, Holscher focuses on incorporating a variety of plant-based foods into her diet, including fruits, vegetables, whole grains, nuts, and legumes.
Breakfast
Holscher starts her day with fiber-rich or probiotic foods. A typical breakfast might include:
- Overnight oats made with whole rolled oats, chia seeds, flax seeds, milk, berries, and honey
- High-fiber cereal
- Yogurt topped with granola
Lunch
Given her busy schedule, Holscher often opts for snacks rather than a full meal at lunch. Her go-to options include:
- Apples
- Oranges
- Bananas
- Celery
- Carrots
- Nuts
Dinner
Evenings in Holscher’s household are vibrant, particularly because her husband handles the cooking. He enjoys experimenting with different cuisines, incorporating eager culinary exploits into their dinners. For instance, she recently enjoyed chicken burrito bowls featuring chicken, avocado, black beans, and a homemade corn and onion salsa, complemented by a fresh salad.
Holscher’s balanced and informative approach to nutrition not only reflects her professional expertise but also highlights the importance of enjoying food while being mindful of dietary needs, emphasizing the role of fiber in promoting a healthy gut.
Source
www.cnbc.com