Part 5 - Eat yourself happy

Specific tips for more fiber in everyday life

1. Start the day rich in fiber:Add oat flakes, linseed or chia seeds to your breakfast. Muesli with a variety of nuts and berries is a perfect fiber-rich start to the day.
2. Snack smart:Go for fruit with edible skin such as apples or pears. Nuts and dried fruit are also excellent high-fiber snacks.
3. Wholemeal instead of white flour:Replace white bread with wholegrain bread, choose wholegrain pasta instead of normal pasta and try wholegrain rice.
4. Beans and pulses:Incorporate lentils, chickpeas or beans into your meals. Not only are they high in fiber, they are also a good source of protein.
5. Vegetables as the main actors:Make vegetables the center of your meals. Broccoli, carrots and cauliflower are particularly rich in fiber.
6. Smoothies with extras:Add flaxseed, chia seeds or oat bran to your smoothies for an extra fiber kick.
7. Experiment with new types of grain:Try quinoa, buckwheat or amaranth. Not only are they high in fiber, they also add variety to your diet.
8. Use BS+ as a simple source of fiber:BS+ is a convenient way to add extra fiber to your diet. It contains a mixture of different fibers that can support your intestinal health and have a positive effect on your mood.
9. Plan your meals:Make sure that each of your main meals contains a source of fiber. This can be as simple as a handful of nuts with your salad or some berries for dessert.
10. Drink enough:Dietary fiber needs water to develop its full effect. Make sure you drink enough throughout the day.

Reminder: Increase your fiber intake slowly to give your body time to adapt.

Tip: Incorporate fermented foods such as yogurt, kefir, sauerkraut and cheese into your diet. They contain healthy microbes that can support your gut health and therefore your brain function.

Other foods for a healthy gut-brain axis

In addition to fiber, there are other foods that are particularly good for your gut-brain axis:

• Omega-3 fatty acids: Fatty fish such as salmon, mackerel or herring are rich in omega-3 and can promote good gut bacteria and reduce the risk of brain disease.
• Foods rich in polyphenols: Cocoa, green tea, olive oil and coffee contain plant substances that are digested by your intestinal bacteria and can improve brain function.
• Tryptophan-rich foods: Turkey, eggs and cheese contain a lot of this amino acid, which is converted into serotonin in the body - your "happiness hormone".

By integrating these foods into your diet, you can also support your gut health and therefore your mental well-being.

With these tips and the support of BS+, you can easily integrate more fiber into your everyday life and thus positively influence your gut-brain axis.

You will be amazedhow quickly you can notice an improvement in your mood and general well-being!

These tips sound good, don't they? But what's the best way to put them into practice? We'll show you on the next page.