Its a good question. I think acetate and citrate both have merits. I prefer to take them without the hydrogen ion.
Research Paper:
Temporal nutrition analysis associates dietary regularity and quality with gut microbiome diversity: insights from the Food & You digital cohort, Nature Communications (2025). DOI: 10.1038/s41467-025-63799-z
Do they have the same effect in your glucose and TG as regular old vinegar? I take it because I can see clearly the effect. If you tell me there are other ways I will change no doubt 
Can some one summarized “five everyday”?Skimming through the article I could spot only two!
First, they found that it’s not just the consumption of fruit, vegetables and grains that create a healthy gut microbiota, but whether you eat them regularly or not. While there’s always been a hunch that it’s important to eat good food regularly, encouraged by campaigns such as 'five fruits and vegetables a day,
“This research clearly shows that you cannot binge on vegetables on your healthy day and then eat in an unhealthy way for the rest of the week or month,” said Associate Professor Marcel Salathé, head of the Digital Epidemiology Lab and co-director of the EPFL AI Center.
From CGPT5:
Here’s a summary of the paper “Temporal nutrition analysis associates dietary regularity and quality with gut microbiome diversity” plus a note on what the “five everyday” items are (or likely are) in context.
Summary
Goals and motivation
- The authors aim to deepen understanding of how not just what we eat, but how regularly we eat it over time, relates to the gut microbiome in humans.
- Traditional diet studies often use food-frequency questionnaires or 24-hour recalls, which average consumption or rely on recall; these approaches obscure day-to-day variability (i.e. regularity).
- Using real-time logging of intake via a smartphone (the MyFoodRepo app) in the “Food & You” digital cohort (≈1,000 participants), they collect high-resolution temporal dietary data. They also obtain a microbiome profile via 16S sequencing of a stool sample per participant.
- They define metrics of diet quality (e.g. Healthy Eating Index, HEI) as well as temporal variability (coefficient of variation, CV) of intake of food groups and nutrients across days, to test associations with microbiome diversity and composition.
Key findings
- Diet quality and regularity associate with microbial α-diversity
- Higher average HEI (i.e. better diet quality) correlates positively with Shannon diversity, and even more strongly when using daily HEI (i.e. daily scores averaged) — meaning day-to-day consistency in diet quality matters. (Nature)
- Lower variability (i.e. lower CV) in intake of fruits, vegetables, oils/nuts, and various micronutrients is negatively correlated with reduced microbial diversity: high irregularity tends to go with lower diversity. (Nature)
- In regression models, dietary indices and variation metrics explain on the order of ~20% of variance in alpha diversity.
- Taxonomic correlations
- Certain taxa (e.g. from Lachnospiraceae, Eubacterium_J, Butyribacter) are positively correlated with higher diet quality and regular consumption of fiber, fruit/vegetables, oils & nuts. (Nature)
- Conversely, taxa correlated with less healthy diets (e.g. fast food, meat, or highly variable intake) include genera such as Negativibacillus, Dysosmobacter, Lawsonibacter etc. (Nature)
- Log ratio analyses (comparing “positive” vs “negative” taxa) further support strong associations between diet (and its regularity) and microbiome composition. (Nature)
- Bidirectional predictability (machine learning)
- Using microbiome features alone, they train classifiers (XGBoost) to distinguish extreme quartiles (top vs bottom) of various dietary features. They succeed especially for vegetable/fruit intake, coffee, oil-nuts, and daily-HEI regularity (AUC ~0.85–0.9) (Nature)
- In reverse, using dietary/lifestyle features to predict microbiome diversity still yields meaningful performance — though typically weaker than microbiome → diet direction. (Nature)
- Interestingly, some variability (CV) metrics are better predictors than raw intake quantities. (Nature)
- Stool quality links
- Among participants who logged stool quality (n ~140), better stool quality (“great”) is positively correlated with higher diet quality, greater diet diversity, regularity in consumption, and some micronutrients (e.g. calcium, phosphorus, folate). (Nature)
- Conversely, diarrhea proportion is positively associated with irregular intake of oils/nuts, grains, phosphorus, potassium, etc. and negatively with micronutrients and dietary diversity. (Nature)
- People classified as having “great stool quality” tended to lie in higher HEI quartiles and have higher microbial diversity. (Nature)
Interpretation & implications
- The authors argue that temporal consistency in diet (i.e. low day-to-day variability) may be just as important as absolute consumption in shaping the gut microbiome.
- A stable supply of “good” nutrients may help microbial communities maintain stability, richness, and evenness; by contrast, “boom-and-bust” patterns may destabilize or favor opportunistic taxa.
- This suggests a potential refinement of nutritional guidance: not only what to eat, but how regularly to eat beneficial foods might matter.
- Limitations include: single time-point microbiome sample (no longitudinal microbiome), self-reported stool quality, shorter tracking duration, possible food-logging errors, and cohort limited to Switzerland. (Nature)
What are the “five everyday” items?
You asked: “identify the ‘five everyday’ items”. I suspect you mean “five everyday” dietary items or food groups that the paper highlights as key regular components. The phrase “five everyday” appears in public health contexts (e.g. “five-a-day” for fruits and vegetables). In this paper, I did not spot a literal label “five everyday” items, but I infer the likely meaning is the five food groups or items that show up most in the predictive or microbial associations.
Based on the paper’s results (and especially the ML classifiers), the following five everyday dietary components emerge as particularly relevant:
- Vegetables & fruits — strong correlation with microbial diversity and strong predictability from microbiome.
- Oil-nuts (i.e. fats from nuts, seeds, oils) — regular intake shows strong association and predictability.
- Coffee — one of the classifiers where microbiome features well predict intake (AUC ~0.9) (Nature)
- Meat — appears in their modeling as one of the diet groups with predictive signals.
- Diet quality / daily HEI — although not a food group per se, the consistency (regularity) of obtaining higher HEI is one of the key “everyday” metrics they highlight.
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Sorry, but I don’t know. It is a good question. I may experiment some time using a CGM
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Part of this article from Crissman Loomis includes:
What Makes Mediterranean Eating Work
The traditional Mediterranean diet builds on these daily foundations:
- Whole grains (4-6 servings): +2.9 years per daily ounce
- Nuts (1 handful): +1.9 years from just 20 grams daily
- Vegetables (3-4 servings): +1.2 years at optimal intake
- Legumes (regularly): +1.8 years per quarter-cup daily
- Fish (3x weekly): +1.5 years per 3-ounce serving
- Olive oil (2-4 tablespoons): Primary fat source
While minimizing:
- Processed meat (rarely): Avoids -9.6 years per daily serving
- Red meat (monthly): Limits to special occasions (-3.6 years daily)
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The 6 Natural Compound Types That Science Can’t Stop Talking About:boom:
Forget the fads. These natural compound types have real clinical backing—and they’re quietly transforming how we think about disease prevention and health promotion.
Based on thousands of studies—ranging from randomized clinical trials to mechanistic deep dives—these compounds consistently deliver.
Let’s break down the science-backed heavyweights:
Polyphenols
Includes: Quercetin, Resveratrol, Curcumin
Effects: Antioxidant, anti-inflammatory, chemopreventive
Benefits: Reduced risk of cancer, cardiovascular disease, and metabolic syndrome
Note: Bioavailability is a challenge, but new delivery systems are closing the gap fast.
Carotenoids
Includes: Lycopene, Beta-carotene
Effects: Potent antioxidants with cardioprotective and anticancer properties
Bonus: Found in tomatoes, carrots, and vibrant veggies.
Phytosterols
Clinically proven to lower LDL cholesterol and fight atherosclerosis
Supported by RCTs and embedded in international health guidelines.
Omega-3 Fatty Acids
Source: Marine & plant-based oils
Outcomes: Improved cardiovascular health, anti-inflammatory, neuroprotective
Cognitive and mental health benefits are emerging areas of strong interest.
Organosulfur Compounds
Sources: Garlic, onions, cruciferous vegetables
Anticarcinogenic and cardioprotective effects seen in both experimental and human studies.
Other rising stars:
• Epigallocatechin gallate (EGCG) from tea
• Anthocyanins
• Lignans
• Probiotics
All show promise in cognitive health, mental well-being, and metabolic regulation.
Key Insight:
It’s not about supplements alone. The real power lies in a diverse, whole-food diet. Synergy matters. Safety matters. Science says: eat your rainbow 
KEY LITERATURE REFERENCES:
doi:10.3390/ijms25084505.
doi:10.1016/s0002-9343(01)00995-0.
doi:10.3390/ijms25052671.
doi:10.3390/ijms21041250.
doi:10.3390/molecules28020887.
doi:10.3390/nu14091712.
doi:10.1016/j.atherosclerosis.2020.11.015.
doi:10.3390/ijms26188907.
doi:10.3390/molecules24050917.
doi:10.1016/j.freeradbiomed.2021.06.006.
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At 89, she’s a top nutrition expert. Here’s what she eats in a day.
Marion Nestle’s blunt nutrition advice, sharp criticism of food companies and popular books have made her one of the most recognizable names in nutrition
For more than three decades, Marion Nestle has been telling people what to eat.
In the late 1980s, she edited the first Surgeon General’s Report on Nutrition and Health, then went on to co-write the federal government’s Dietary Guidelines for Americans and co-found New York University’s influential food studies program.
Nestle, now an emerita professor at NYU, says her time in government opened her eyes to the multi-billion-dollar food industry’s enormous influence over Congress. By the early 2000s, she became a critic of the food industry and an advocate for major food reforms, which she made the case for in best-selling books.
In 2002, Nestle published “Food Politics,” an exposé that argued that the food industry is at the root of many of the country’s nutritional problems.
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The industry rakes in ever-growing profits by churning out highly processed foods laden with additives, Nestle wrote, and then aggressively markets those foods to children and adults while lobbying against regulations and trying to co-opt nutrition experts.
Over the years, Nestle’s blunt nutrition advice, sharp criticism of food companies and frequent media appearances made her one of the most recognizable names in nutrition. In 2006, she published one of her most popular books, “What to Eat,” which showed consumers how to navigate supermarkets and improve their health by deciphering food labels.
What’s your general approach to food?
I follow Michael Pollan’s famous mantra: Eat food, not too much, mostly plants. And I define food as being unprocessed or as minimally processed as possible. Not ultra-processed. I really think that takes care of it. That doesn’t mean I’m perfect. I’m an omnivore. I eat everything. I just don’t eat very much in part because metabolism drops with age, and I don’t have much metabolism left.
I eat pretty healthy, but I don’t obsess about it. If I have a bad day of eating, I don’t worry about it. By this time, it’s pretty clear I’m not going to die prematurely. Obviously, what I’m eating is working for me because I’m 89 and I’m still here.
Read the full story: At 89, she’s a top nutrition expert. Here’s what she eats in a day. (WaPo)
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After one month, the portfolio diet group reduced their blood LDL levels by about 29 percent — nearly as much as the statin group’s 31 percent.
gift link to the article:
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How to Eat for a Long and Healthy Life
There’s no one-size-fits-all approach, but certain dietary patterns are more associated with longer lives than others.
If hit podcasts, best-selling books and influencer culture are any indication, millions of people are obsessed with longevity.
But just as important as your life span is your health span, or the number of years you live in good health, said Susan B. Roberts, the senior associate dean for research at the Geisel School of Medicine at Dartmouth.
The length and quality of your life will be determined in part by your genetics, she said. But how you live your life is important, too, including how much you exercise and sleep, whether you drink excessively or smoke — and how you eat, Dr. Roberts said.
Eating for longevity isn’t an exact science, of course. It’s unrealistic, and possibly unethical, for researchers to ask people to faithfully follow various diets for decades and then see how their lives turn out, said Dr. Frank Hu, a professor of nutrition and epidemiology at the Harvard T.H. Chan School of Public Health.
But researchers can look for associations between people’s dietary habits and their long-term health, he said.
Here are the best clues we have for how to eat for a long and healthy life.
Read the full story: How to Eat for a Long and Healthy Life (NYT)
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