Hannah Holscher is a registered dietitian and researcher at the University of Illinois Urbana-Champaign. She teaches nutrition and leads the Nutrition and Human Microbiome Laboratory.
At her lab, Holscher studies how our gut microbes interact with the food we eat. She examines samples like blood and stool and analyzes microbiome data to learn how these tiny organisms help us digest what human enzymes cannot.
Her research informs dietary choices that can enhance overall health. Holscher personally applies this knowledge to her eating habits.
Here’s a glimpse into what she eats for a healthy gut.
‘I try to get my recommended amount of fiber every day’
As a mom of two young boys, ages three and six, Holscher takes a flexible approach to her diet. She believes being too strict can take the joy out of eating. “I love the joy of food and cooking,” she says.
Yet, she prioritizes one key nutrient: fiber. “I try to get about 25 grams of fiber each day.”
Foods like leafy greens, berries, apples, and avocados are rich in fiber.
Dr. Kellyann Petrucci, a nutrition expert, emphasizes the importance of fiber: “The gut’s favorite food is fiber.” Most Americans consume only about 10 to 15 grams of fiber daily, according to research from Harvard Health Publishing.
Without enough fiber, beneficial gut microbes struggle. “If they don’t get what they need, they can start eating away at the gut lining,” Petrucci explains.
What I eat every day as a dietitian and gut health researcher
To support her gut health, Holscher focuses on diverse plant-based foods: fruits, veggies, whole grains, nuts, and legumes.
Breakfast
In the morning, she starts with fiber-rich meals. Some of her favorites include:
- Overnight oats with fruits and seeds
- High-fiber cereal
- Yogurt topped with granola
Lunch
Due to her busy days, she often opts for healthy snacks rather than a full lunch. Her go-to snacks are:
- Apples
- Bananas
- Carrots
- Celsery
- Nuts
Dinner
Dinner is exciting for Holscher, especially since her husband handles the cooking. “He experiments with different cuisines,” she shares. They enjoy a variety of meals, often inspired by his Pakistani heritage.
Recently, he prepared chicken burrito bowls with chicken, avocado, black beans, and a fresh corn salsa.
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