Alphabet chart - Dr Rangan Chatterjee

Eating a diverse diet rich in fibre is one of the single best things we can do to live a more stress-free life. A diverse diet means a diverse and resilient microbiome. If we increase the variety of vegetables, low-glycaemic fruits (such as blueberries and cherries) and fibre-rich foods such as beans and legumes in our diet, we’re increasing the amount of fibre we’re eating. This will encourage the growth of different and happy gut bugs, sending signals to your brain that everything is good.

Put up a chart in your kitchen and see if you can eat the alphabet every month. I think a realistic goal is to aim for twenty-six different plant foods a month.

Please use this downloadable chart as a guide only – feel free to tweak! The goal is to have at least twenty-six different plant foods every single month. Why not involve your friends and family in this as well?

If you are not used to eating this amount of fibre each day, I would suggest that you build up slowly to allow your gut – and your gut bugs – to adapt!

Download and print the alphabet chart and place on your fridge.

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