Why Food Variety May Matter More Than Diet Trends

In this part of the conversation, Arpana Church, Ph.D., co-director of the Goodman-Luskin Microbiome Center at UCLA, shifts the focus from complex diet trends to a more practical, science-driven approach to improving health. Her message is clear: Instead of chasing restrictive diets, patients may benefit more from supporting the gut-brain axis through simple, sustainable changes — starting with food.

Church challenges the idea that people need to follow strict eating plans like keto, paleo or vegetarian diets to see results. These approaches can be difficult to maintain and often fail long term. Instead, she introduces a more flexible concept she calls “ABCs: Always Be Counting” — not calories, but the number of different plant-based foods consumed each week.

Why Variety Matters More Than Restriction

According to Church, aiming for about 30 different fruits, vegetables, nuts, legumes and herbs per week can significantly benefit the gut microbiome. This diversity helps nourish a wider range of beneficial bacteria, which in turn produce compounds that support overall health, including brain function and appetite regulation.

Importantly, this approach doesn’t mean giving up favorite foods entirely. Occasional indulgences are still okay. The goal is balance, not perfection. By “gamifying” food variety, patients can focus on what they’re adding to their diet rather than what they’re restricting, making healthy eating feel more achievable.

The Promise (and Limits) of Probiotics

While probiotics and prebiotics are often marketed as solutions for gut health, Church emphasizes that the science is still catching up. Very few probiotic products are rigorously tested or approved, and many questions remain about their effectiveness, such as whether they survive digestion or work consistently across individuals.

That said, some patients may still find certain products helpful, and foods like yogurt can be a beneficial addition. But for now, she stresses that diet remains the most reliable and immediate way to influence the microbiome.

Your Environment Shapes Your Biology

Beyond food, Church highlights a powerful but often overlooked factor: environment. Stress, relationships and life experiences all play a role in shaping the gut-brain system. Research from her lab shows that people in supportive, healthy relationships tend to have better microbiome profiles, lower inflammation and fewer cravings.

This reinforces the idea that health isn’t just about what’s happening inside the body — it’s also influenced by what’s happening around us. Reducing stress and improving social connections may be just as important as dietary changes.

Improving gut and brain health doesn’t have to mean extreme diets or expensive supplements. By focusing on food variety, being mindful of environmental influences and understanding the biology behind cravings, patients can take meaningful steps toward better health in a realistic and empowering way.