Nutrition expert Ellie Krieger, a registered dietitian, shares how a flexible plant-based diet supports gut health, long-term wellness, and food accessibility.
What are common misconceptions about a plant-based diet?
People tend to think eating plant-based means avoiding all animal products, but that’s not necessarily true. A plant-based diet means you’re eating mostly plant foods. It can be perfectly healthy to include eggs, dairy, fish, poultry, and meat as well. I do! Plant-based is not an all-or-nothing proposition, and you don’t have to give up anything when shifting your focus to more plant foods.
How can a plant-based diet positively impact the digestive system?
One word: fiber. Vegetables, fruits, whole grains, nuts, and beans are all a wealth of different varieties of fiber, and fiber is the fuel for the good bacteria in our guts. The good bacteria we eat are probiotics, and the fiber that helps them thrive is called prebiotics. Beyond helping keep our gut microbiome robust, fiber helps keep us regular, helps temper glucose spikes, and helps us feel more satisfied after a meal.
Why is what you eat important for long-term health?
Our eating habits can be game-changing for our quality of life as we age. Eating well — mostly minimally processed plant foods with adequate protein and variety — over time can translate to maintaining muscle and bone health and enabling our bodies to ward off chronic diseases such as diabetes, heart disease, and cancer, so we can keep doing all the things we love to do. Healthy eating is a key element that’s in our power to control that can help us live long, healthy, joyful lives.
What are some easy tips for people who want to start eating healthier?
I like to think about nutrition in terms of what to enjoy more of, rather than what to avoid, so one of my favorite tips is to add a colorful fruit or vegetable to every meal or snack. Toss some chopped tomatoes into your scrambled eggs in the morning; layer an extra vegetable, like grated carrot or sliced cucumber, along with the usual lettuce and tomato, onto your sandwich; enjoy some fresh fruit with your yogurt at snack time, for example. When you look at your plate, ask yourself, “Where’s the color?” Adding colorful produce is a small change that can make a big difference over time.
You are on Feeding America’s Entertainment Council. In what ways has Feeding America helped improve healthy food access across the country?
One thing I know for sure is that you cannot eat well if you don’t have access to healthy food. That’s why I am honored to have been involved with Feeding America for more than 10 years. Many people are surprised to learn that the Feeding America network provides fresh, nutrient-rich foods like produce, protein, and dairy to millions of people annually, going beyond shelf-stable items. When volunteering at different food banks within the network, I have seen firsthand how they also meet unique needs by offering healthy, nutritious meals designed by dietitians to match people’s tastes, cultures, and medical needs, including medically tailored meals for diet-related diseases. Feeding America is leading the path in making nutritious food more accessible so people can lead fuller, healthier lives.
Is there anything else you want to share with readers?
I have loads of free recipes, videos, and articles on my website that can help you on your path to a healthy life full of flavor. Check it out at elliekrieger.com!
