Health prevention is that simple

🔄 When your MIKROBIOM needs a change

A whole microcosm lives in your gut - Trillions of microorganisms.
Together they form your MIKROBIOM.

This network is like an organ of its own. It helps you to absorb nutrients, regulates your immune system and even influences your mood.

When this diversity dwindles, your body loses some of its protective power.
- Inflammations can occur more easily
- Infections on the rise
- Nutrients are less well absorbed
- The risk of diabetes, cardiovascular disease or dementia increases

But you can do something every day to strengthen this inner community.

📊 The 30-plant rule

Studies show:
People who eat 30 different plants a week,
have the most diverse and stable microbiome.

Why it works:
Each plant provides its own mixture of fiber and plant substances.
Each type of bacteria in your gut has its own favorite food.

The more varieties you eat, the more bacteria are nourished.
Your microbiome becomes more stable, more resistant -
like a garden that thrives with many plants and stays healthy.

🌱 How to make it to 30

Many people eat the same thing over and over again: cucumber, tomato, apple, banana.
This is healthy, but not varied.

That makes it easy:

• Everything counts: Vegetables, fruit, nuts, seeds, pulses, herbs, spices.
• Choose colors: The more colorful your plate, the more plant substances.
• Vary: Swap a small ingredient every day to increase your variety.

🕊 Your mini ROUTINE - for more variety

BREAKFAST:
Oat flakes or quinoa with berries, apple, banana, linseed, nuts and a pinch of cinnamon.

LUNCH:
Salad with 4-5 ingredients and fresh herbs.
Alternate between lentils, chickpeas or black beans.

DINNER:
Warm vegetable dishes with fennel, broccoli, sweet potato or red cabbage.
Season with ginger, turmeric or cumin.

OPTIONAL:
If you can't reach your 30 plants per week just by eating your main meals,
small extras such as herbs, spices or the occasional handful of nuts or berries help.

💡 Tip:
Count along - make it a game.
Most people manage 30 plants in less than a week if they vary deliberately.

✨ Conclusion

Diversity is the simplest form of prevention.
With every new leaf, every berry, every spice you train your inner garden.

It becomes more colorful.
It becomes more stable.
It gives you energy - and time to live.

Maybe what you need is not a strict diet plan.
It's a colorful plate that makes you a little healthier every day.