rural villagers and hunter-gatherers who eat more plants
(and thus more fiber) have shown the striking loss of
diversity driven by such modernization. By ensuring that
your diet is rich in a mix of different types of fiber, as each
type of fiber feeds different species of bacteria, you directly
foster gut microbial diversity—a feature that researchers,
even at this nascent state in microbiome study, agree is key
to the health of the host. In fact, research has shown that
fiber alone can dramatically increase or decrease gut
microbial diversity, a quality that you might even be able to
pass along to your kids.^41 Here are some other ways to
maximize your gut microbial diversity:
Avoid antibacterial soaps and hand sanitizers. Use
only when absolutely necessary, such as when
visiting areas of high pathogen exposure risk, like
hospitals.
Embrace nature. Spend more time outdoors, in
parks, camping, or hiking.
Consume filtered water. The use of chlorine to
eliminate outbreaks of waterborne pathogens in
developing nations is a great thing, but many first-
world water supplies tend to be overtreated with
chlorine.
Shower less. Or use soap more sparingly, perhaps
only every other shower. The resulting increase in
mating scent molecules called pheromones may even
help your dating life. Shampoo once or twice a week
at most—there’s no reason to shampoo every day!
Buy organic produce whenever possible. Organic