{"id":76,"date":"2026-07-23T15:13:36","date_gmt":"2026-07-23T15:13:36","guid":{"rendered":"https:\/\/epinutrition.org\/?page_id=76"},"modified":"2026-07-23T15:21:53","modified_gmt":"2026-07-23T15:21:53","slug":"healthy-foods","status":"publish","type":"page","link":"https:\/\/epinutrition.org\/?page_id=76","title":{"rendered":"Healthy Foods"},"content":{"rendered":"\n<h1 class=\"wp-block-heading has-xxlarge-font-size\">Healthy Foods<\/h1>\n\n\n\n<h3 class=\"wp-block-heading\">Healthy foods provide more than energy. They nourish the gut microbiome, generate beneficial metabolites, and activate biological pathways that help maintain lifelong health.<\/h3>\n\n\n\n<div style=\"height:26px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Every Meal Sends Biological Signals<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Every meal begins a remarkable biological journey. Dietary fiber, resistant starch, polyphenols, and other nutrients are transformed by the gut microbiome into beneficial compounds such as butyrate and microbial metabolites. These molecules travel to your cells, where they influence the epigenetic machinery that helps determine which genes are active and which remain quiet. Over time, these daily biological signals support healthier physiology throughout the body.<\/p>\n\n\n\n<h1 class=\"wp-block-heading\">The Four Foundations of Healthy Nutrition<\/h1>\n\n\n\n<p class=\"wp-block-paragraph\">A healthy dietary pattern is built on four complementary food groups that work together to support the microbiome, activate beneficial biological pathways, and promote long-term health.<\/p>\n\n\n\n<div style=\"height:34px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<style>.kb-row-layout-id76_650777-86 > .kt-row-column-wrap{align-content:start;}:where(.kb-row-layout-id76_650777-86 > .kt-row-column-wrap) > .wp-block-kadence-column{justify-content:start;}.kb-row-layout-id76_650777-86 > .kt-row-column-wrap{column-gap:var(--global-kb-gap-md, 2rem);row-gap:var(--global-kb-gap-md, 2rem);padding-top:var(--global-kb-spacing-sm, 1.5rem);padding-bottom:var(--global-kb-spacing-sm, 1.5rem);grid-template-columns:repeat(2, minmax(0, 1fr));}.kb-row-layout-id76_650777-86 > .kt-row-layout-overlay{opacity:0.30;}@media all and (max-width: 1024px){.kb-row-layout-id76_650777-86 > .kt-row-column-wrap{grid-template-columns:repeat(2, minmax(0, 1fr));}}@media all and (max-width: 767px){.kb-row-layout-id76_650777-86 > .kt-row-column-wrap{grid-template-columns:minmax(0, 1fr);}}<\/style><div class=\"kb-row-layout-wrap kb-row-layout-id76_650777-86 alignnone wp-block-kadence-rowlayout\"><div class=\"kt-row-column-wrap kt-has-2-columns kt-row-layout-equal kt-tab-layout-inherit kt-mobile-layout-row kt-row-valign-top\">\n<style>.kadence-column76_09f758-c6 > .kt-inside-inner-col,.kadence-column76_09f758-c6 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column76_09f758-c6 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column76_09f758-c6 > .kt-inside-inner-col{flex-direction:column;}.kadence-column76_09f758-c6 > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column76_09f758-c6 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column76_09f758-c6{position:relative;}@media all and (max-width: 1024px){.kadence-column76_09f758-c6 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column76_09f758-c6 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column76_09f758-c6\"><div class=\"kt-inside-inner-col\">\n<h3 class=\"wp-block-heading\">Soluble Fiber<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Provides fermentable substrate for beneficial gut bacteria, leading to the production of butyrate and other health-promoting metabolites that nourish the colon and support healthy gene expression.<\/p>\n<\/div><\/div>\n\n\n<style>.kadence-column76_089a9e-83 > .kt-inside-inner-col,.kadence-column76_089a9e-83 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column76_089a9e-83 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column76_089a9e-83 > .kt-inside-inner-col{flex-direction:column;}.kadence-column76_089a9e-83 > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column76_089a9e-83 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column76_089a9e-83{position:relative;}@media all and (max-width: 1024px){.kadence-column76_089a9e-83 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column76_089a9e-83 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column76_089a9e-83\"><div class=\"kt-inside-inner-col\">\n<h3 class=\"wp-block-heading\">Resistant Starch<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Escapes digestion in the small intestine and undergoes slow fermentation throughout the colon, helping sustain butyrate production where it is needed most.<\/p>\n<\/div><\/div>\n\n<\/div><\/div>\n\n<style>.kb-row-layout-id76_3eec66-99 > .kt-row-column-wrap{align-content:start;}:where(.kb-row-layout-id76_3eec66-99 > .kt-row-column-wrap) > .wp-block-kadence-column{justify-content:start;}.kb-row-layout-id76_3eec66-99 > .kt-row-column-wrap{column-gap:var(--global-kb-gap-md, 2rem);row-gap:var(--global-kb-gap-md, 2rem);padding-top:var(--global-kb-spacing-sm, 1.5rem);padding-bottom:var(--global-kb-spacing-sm, 1.5rem);grid-template-columns:repeat(2, minmax(0, 1fr));}.kb-row-layout-id76_3eec66-99 > .kt-row-layout-overlay{opacity:0.30;}@media all and (max-width: 1024px){.kb-row-layout-id76_3eec66-99 > .kt-row-column-wrap{grid-template-columns:repeat(2, minmax(0, 1fr));}}@media all and (max-width: 767px){.kb-row-layout-id76_3eec66-99 > .kt-row-column-wrap{grid-template-columns:minmax(0, 1fr);}}<\/style><div class=\"kb-row-layout-wrap kb-row-layout-id76_3eec66-99 alignnone wp-block-kadence-rowlayout\"><div class=\"kt-row-column-wrap kt-has-2-columns kt-row-layout-equal kt-tab-layout-inherit kt-mobile-layout-row kt-row-valign-top\">\n<style>.kadence-column76_86b70e-45 > .kt-inside-inner-col,.kadence-column76_86b70e-45 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column76_86b70e-45 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column76_86b70e-45 > .kt-inside-inner-col{flex-direction:column;}.kadence-column76_86b70e-45 > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column76_86b70e-45 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column76_86b70e-45{position:relative;}@media all and (max-width: 1024px){.kadence-column76_86b70e-45 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column76_86b70e-45 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column76_86b70e-45\"><div class=\"kt-inside-inner-col\">\n<h3 class=\"wp-block-heading\">Polyphenols<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Naturally occurring plant compounds found in colorful fruits, vegetables, herbs, spices, tea, and cocoa. They interact with both the microbiome and the epigenetic machinery to support healthy cellular function.<\/p>\n<\/div><\/div>\n\n\n<style>.kadence-column76_20778f-ab > .kt-inside-inner-col,.kadence-column76_20778f-ab > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column76_20778f-ab > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column76_20778f-ab > .kt-inside-inner-col{flex-direction:column;}.kadence-column76_20778f-ab > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column76_20778f-ab > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column76_20778f-ab{position:relative;}@media all and (max-width: 1024px){.kadence-column76_20778f-ab > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column76_20778f-ab > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column76_20778f-ab\"><div class=\"kt-inside-inner-col\">\n<h3 class=\"wp-block-heading\">Quality Protein<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Supplies the essential amino acids needed for tissue maintenance and repair. When consumed in appropriate amounts as part of a balanced diet, protein supports healthy metabolism while minimizing excess fermentation in the colon.<\/p>\n<\/div><\/div>\n\n<\/div><\/div>\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h1 class=\"wp-block-heading\">Healthy Foods For Better Health<\/h1>\n\n\n\n<p class=\"wp-block-paragraph\">Healthy eating isn&#8217;t about a single &#8220;superfood.&#8221; It is about choosing a variety of minimally processed foods that work together to nourish the microbiome and provide the nutrients needed for healthy physiology.<\/p>\n\n\n<style>.kb-row-layout-id76_30cf22-a1 > .kt-row-column-wrap{align-content:start;}:where(.kb-row-layout-id76_30cf22-a1 > .kt-row-column-wrap) > .wp-block-kadence-column{justify-content:start;}.kb-row-layout-id76_30cf22-a1 > .kt-row-column-wrap{column-gap:var(--global-kb-gap-md, 2rem);row-gap:var(--global-kb-gap-md, 2rem);padding-top:var(--global-kb-spacing-sm, 1.5rem);padding-bottom:var(--global-kb-spacing-sm, 1.5rem);grid-template-columns:repeat(2, minmax(0, 1fr));}.kb-row-layout-id76_30cf22-a1 > .kt-row-layout-overlay{opacity:0.30;}@media all and (max-width: 1024px){.kb-row-layout-id76_30cf22-a1 > .kt-row-column-wrap{grid-template-columns:repeat(2, minmax(0, 1fr));}}@media all and (max-width: 767px){.kb-row-layout-id76_30cf22-a1 > .kt-row-column-wrap{grid-template-columns:minmax(0, 1fr);}}<\/style><div class=\"kb-row-layout-wrap kb-row-layout-id76_30cf22-a1 alignnone wp-block-kadence-rowlayout\"><div class=\"kt-row-column-wrap kt-has-2-columns kt-row-layout-equal kt-tab-layout-inherit kt-mobile-layout-row kt-row-valign-top\">\n<style>.kadence-column76_1aa031-98 > .kt-inside-inner-col,.kadence-column76_1aa031-98 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column76_1aa031-98 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column76_1aa031-98 > .kt-inside-inner-col{flex-direction:column;}.kadence-column76_1aa031-98 > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column76_1aa031-98 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column76_1aa031-98{position:relative;}@media all and (max-width: 1024px){.kadence-column76_1aa031-98 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column76_1aa031-98 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column76_1aa031-98\"><div class=\"kt-inside-inner-col\">\n<h3 class=\"wp-block-heading\">Foods to Enjoy Often<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vegetables<\/li>\n\n\n\n<li>Fruits<\/li>\n\n\n\n<li>Legumes<\/li>\n\n\n\n<li>Whole Grains<\/li>\n\n\n\n<li>Resistant Starch Foods<\/li>\n\n\n\n<li>Nuts &amp; Seeds<\/li>\n\n\n\n<li>Herbs &amp; Spices<\/li>\n\n\n\n<li>Healthy Oils (Olive &amp; Avocado)<\/li>\n\n\n\n<li>Fermented Foods<\/li>\n\n\n\n<li>Mushrooms<\/li>\n<\/ul>\n<\/div><\/div>\n\n\n<style>.kadence-column76_ca7a02-c8 > .kt-inside-inner-col,.kadence-column76_ca7a02-c8 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column76_ca7a02-c8 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column76_ca7a02-c8 > .kt-inside-inner-col{flex-direction:column;}.kadence-column76_ca7a02-c8 > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column76_ca7a02-c8 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column76_ca7a02-c8{position:relative;}@media all and (max-width: 1024px){.kadence-column76_ca7a02-c8 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column76_ca7a02-c8 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column76_ca7a02-c8\"><div class=\"kt-inside-inner-col\">\n<h3 class=\"wp-block-heading\">Foods to Limit<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sugar-Sweetened Beverages<\/li>\n\n\n\n<li>Highly Processed Foods<\/li>\n\n\n\n<li>Processed Meats<\/li>\n\n\n\n<li>Fried Foods<\/li>\n\n\n\n<li>Refined Grains<\/li>\n\n\n\n<li>Excess Added Sugar<\/li>\n\n\n\n<li>Excess Alcohol<\/li>\n<\/ul>\n<\/div><\/div>\n\n<\/div><\/div>\n\n\n<p class=\"wp-block-paragraph\"><em>No single food determines health. Long-term dietary patterns have the greatest influence on the microbiome and healthy gene expression.<\/em><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/07\/healthy-food-page-pix4-1024x683.png\" alt=\"\" class=\"wp-image-81\" srcset=\"https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/07\/healthy-food-page-pix4-1024x683.png 1024w, https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/07\/healthy-food-page-pix4-300x200.png 300w, https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/07\/healthy-food-page-pix4-768x512.png 768w, https:\/\/epinutrition.org\/wp-content\/uploads\/2026\/07\/healthy-food-page-pix4.png 1536w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Healthy Foods Healthy foods provide more than energy. They nourish the gut microbiome, generate beneficial metabolites, and activate biological pathways that help maintain lifelong health. Every Meal Sends Biological Signals Every meal begins a remarkable biological journey. Dietary fiber, resistant starch, polyphenols, and other nutrients are transformed by the gut microbiome into beneficial compounds such&#8230;<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"class_list":["post-76","page","type-page","status-publish","hentry"],"brizy_media":[],"_links":{"self":[{"href":"https:\/\/epinutrition.org\/index.php?rest_route=\/wp\/v2\/pages\/76","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/epinutrition.org\/index.php?rest_route=\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/epinutrition.org\/index.php?rest_route=\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/epinutrition.org\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/epinutrition.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=76"}],"version-history":[{"count":2,"href":"https:\/\/epinutrition.org\/index.php?rest_route=\/wp\/v2\/pages\/76\/revisions"}],"predecessor-version":[{"id":82,"href":"https:\/\/epinutrition.org\/index.php?rest_route=\/wp\/v2\/pages\/76\/revisions\/82"}],"wp:attachment":[{"href":"https:\/\/epinutrition.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=76"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}