• Let food cool down for 2 - 5 minutes to eat slower and experience flavors better. Also, some antioxidants become more bioavailable after cooldown.
• Be mindful of soluble fibre, since it good for blood sugar regulation, lower LDL cholesterol, satiety and the microbiome. Eat oats for that, nuts and seeds contain predominantly insoluble fibre.

• Insoluble fibre increases the stool bulk, speeds up colon passage and improves peristaltic movement. Like soluble fibre it provides food for gut bacteria to create short cain fatty acids that improve the colon lining.