The revised USDA My Plate is a vast improvement over the old food pyramid and recognizes that no two people are alike, so no one diet works for everyone at different stages in their lives. In general, the research agrees that we should eat:

1. A mostly plant based diet. Every meal should contain at least 50% vegetables, nuts and fruit and no more than 25% grains and 25% protein. If you are not a laborer, you probably get more than enough protein from plants, nuts and seeds. As for grains and legumes, they were traditionally eaten in winter when fresh produce was not available. Do we have that problem today? So do we really need them?

2. Much less sugar and no chemical substitutes like high fructose corn syrup or calorie free fake sugar. As you wean yourself off of sugar, you will be appreciate your improved ability to taste and smell of other ingredients and learn to listen to and trust what your body tells you it needs.

3. Lots of (filtered) water, green tea, herb teas. Coffee is beneficial according to much current research, but try to limit caffeinated drinks to the mornings, because sleep is equally important.

4. Lots of unsalted tree nuts and seeds, either incorporated into dishes or as a snack, preferably raw and soaked.

5. Probiotics and prebiotic foods to maintain gut microbe balance, especially after taking antibiotics. Look beyond dairy yoghurt to options like kombucha, water kefir, raw pickles (sauerkraut and kimchi), and inulin foods for large intestine health.

6. Avoid pesticide, antibiotic and hormone laden foods. Buy pasture raised and organic when you can, especially for the foods that are most likely to contain toxins. Check the "Dirty dozen" list for the worst offenders. I suspect that most of the studies reporting that omnivores are less healthy than vegetarians are studying people who eat CAFO (concentrated animal feeding operation) raised animals. These animals are confined in pens and fed corn and soy, antibiotics, growth hormones and anti-bloating medicine for indigestion. I look forward to seeing comparable long term studies as Paleo eaters age.

7. Eat lots of good fats like avocado, coconut, olive oil, tree nuts. Your brain really appreciates them and signals satisfaction that counters your gut microbiome's constant demands for more sugars. This is why low fat diets cause sugar and carb cravings. We were brainwashed that "fat makes you fat" for the last half century by processed food manufacturers because healthy oils do not have a long shelf life.

Suggested reading:

Food by Mark Hyman,

The Microbiome Diet: The Scientifically Proven Way to Restore Your Gut Health and Achieve Permanent Weight Loss by Raphel Kellman

If you have an autoimmune condition or experience symptoms of digestive issues, then consider these options, but consult your doctor because some foods can interfere with drugs.

1. Try reducing lectins. Gluten/grains and casein (type A-1 milk protein) are the common offenders, but you may also need to eliminate soy, corn, other grains, as well as meat/dairy/eggs raised in CAFO conditions. If you do an elimination diet, adding each back gradually, you can figure out the main culprits. Any produce picked before it was ripe may contain the lectins that plants use to prevent their fruit being eaten before the seeds have optimal conditions for germination.

Suggested reading: The Plant Paradox by Steven Gundry MD

2. Supplement any vitamins and minerals that you may not be absorbing properly. While your gut heals, use sub-lingual products, particularly B complex and D. Functional medicine practitioners will prescribe larger doses for the first week or two.

3. Incorporate anti-inflammatory foods into your diet. Here are 21 foods that Google lists as anti-inflammatory: