Part 4 - Fighting type 2 diabetes with fiber

Your gut microbiome is happy

Imagine a whole city full of tiny helpers living in your gut. These microorganisms - your gut microbiome - are like hard workers, toiling around the clock for your health. And guess what their favorite food is? That's right, the fiber from your salad!

Here's what happens when you do your gut microbiome a favor and eat salad regularly:

• Promoting diversity: Different salad ingredients feed different types of bacteria. The more colorful your salad, the more diverse and healthier your microbiome will be.
• Produce short-chain fatty acids: When your intestinal bacteria digest the fiber, short-chain fatty acids are produced. These are true miracle cures for your body: they strengthen your intestinal wall, support your immune system and even help to reduce inflammation.
• Improve blood sugar control: A healthy microbiome helps you to better regulate your blood sugar levels. It is like an additional protective shield against type 2 diabetes.
• Lift the mood: Your gut communicates directly with your brain. A happy microbiome can actually contribute to a better mood!
• Support weight control: Certain gut bacteria can even help you lose weight. They influence how your body processes calories.

The best thing about it? You don't have to do anything complicated. Just eat a salad more often and your gut crew will thank you. They work hard for you - just give them the right food!

And it doesn't always have to be salad. The principle works just as well with vegetables of any kind.

Here's a tip for the perfect meal: Start with salad and/or vegetables. Think crunchy peppers, juicy broccoli or crispy green beans. Next on the plate are the proteins - whether it's a piece of salmon, chicken breast, tofu or a few eggs. Finally, treat yourself to carbohydrates, be it pasta, rice, potatoes or a piece of wholemeal bread.

If you stick to this sequence, you will do your body good in several ways: you will stabilize your blood sugar levels, feel fuller for longer and provide your gut microbiome with important fibre.

And the best thing? If you eat according to this strategy, you can even treat yourself to something sweet for dessert if you still feel like it and "have to". Your body will then be perfectly prepared to deal with this little extra portion of sugar. Enjoyment without a guilty conscience - making healthy eating fun!

But what if you've been eating unhealthily for a while and your microbiome is out of balance? Don't worry, it's never too late to start again.

In the next section we show you how to adopt a healthier lifestyle step by step and get your age-related diabetes under control.