Which foods? The 10 best for your health

16. April 2026 ca. 22 Minuten

Confused at the supermarket? You’re not alone. Between protein bread, oat milk, organic eggs, snack bars, and “healthy” ready-made bowls, the question “which foods are good for me?” can quickly become overwhelming. Then there are contradictory trends. One minute it’s low-carb, the next it’s more complex carbohydrates. Fats are demonized one minute and praised the next.

The honest answer is simple: There’s no one perfect diet for everyone. What gives you energy, keeps you full, and agrees with you also depends on your biology. For example, your DNA influences how you process fats, carbohydrates, caffeine, or certain micronutrients. Your microbiome, meaning the community of bacteria in your gut, also plays a role in digestion, tolerance, and how well foods fit into your daily life.

That’s exactly why, when thinking about “which foods,” it’s worth considering not just whether something is healthy or unhealthy, but whether it’s right for you. This article covers 10 important food groups that often play a major role in a healthy diet. For each group, it also shows you how to make more personalized choices using insights from your DNA and microbiome.

Here’s a surprising aside that fits well: Purchasing decisions are also heavily influenced at the shelf. The article Packaging design that sells to your gut illustrates this nicely. Just because something looks healthy doesn’t mean it’s the best choice for your body.

1. High-quality protein sources

If “which foods” often makes you think about losing weight, building muscle, or curbing cravings, start with protein. For many people, it’s the biggest everyday game changer. Not complicated, but often poorly implemented.

Fish, poultry, and eggs are practical because they’re easy to work into regular meals. A breakfast with eggs keeps many people full longer than sweet pastries. A lunch with salmon or chicken is usually more predictable than a quick sandwich that leaves you hungry again soon.

What works in everyday life

Good examples include wild salmon, mackerel, sardines, organic poultry, and pasteurized eggs. What matters is not perfection, but consistency.

• For busy days: Boiled eggs, smoked fish, or prepared chicken strips save you from having to make decisions.
• For greater satiety: Pair protein with vegetables and a source of fat instead of eating it with white bread alone.
• For better digestibility: Prepare protein sources by steaming, boiling, or grilling rather than frying.

If you want a better idea of your needs, the article on daily protein requirements is a good place to start.

Practical rule: If your meal contains very little protein, you’ll often forget about it sooner than you digest it.

Personalization is where things get interesting. According to Genosalut, DNA-based nutrition tests analyze over 20 scientifically validated genetic markers, including fatty acid metabolism, vitamin D metabolism, lactose intolerance, and caffeine sensitivity, and assess the suitability of over 900 foods based on your genetic profile (details on genetic markers and food assessment). This helps you choose protein that’s not just “plenty,” but better suited to you.

If you work out, you can also look at how meal timing fits into your daily routine. The article Protein Before or After a Workout may also be helpful.

2. Fermented foods

Many people searching for “which foods” are looking for more energy and better digestion. They often start by cutting things out: less sugar, less wheat, fewer snacks. That can make sense, but it’s often not enough. You also need to give your gut something it can work with.

Fermented foods like kefir, sauerkraut, tempeh, or miso add flavor, acidity, and often more complexity to your plate. They’re a practical way to break out of a rut, especially if your diet is very limited.

How to make good use of them

The problem is usually not the food itself, but the pace. People who eat large amounts right away sometimes notice bloating or rumbling and then say, “I can’t tolerate that.” It’s better to start slowly.

• Start gently: Begin with small amounts of sauerkraut or a few spoonfuls of kefir alongside a regular meal.
• Pay attention to quality: Unpasteurized varieties are often more interesting than heavily processed products.
• Keep an eye on salt: It’s worth being mindful of how much you eat, especially with sauerkraut and miso.

If you want to support your gut in a targeted way, the article Build a healthy gut microbiome through diet is a good next step.

The bigger picture matters: Highly processed foods are often underestimated, even though they can put a strain on the microbiome and metabolism. In Germany, ultra-processed foods account for around 50 to 60 percent of calorie intake, according to the classification mentioned in the background, and this is where the question “which foods” quickly becomes very practical. Eating fewer highly processed foods and more fermented foods is a sensible swap for many people (classification of highly processed foods and the microbiome).

Some people tolerate kefir very well but react to kombucha or large amounts of sauerkraut. That’s not a contradiction, just individual variation.

A microbiome test can be especially useful here. It not only shows that your gut is sensitive, but often also points to where you can start making changes.

3. Cruciferous vegetables and green leafy vegetables

You buy broccoli, spinach, or kale with the best intentions. Three days later, half is still in the fridge, and the rest ends up overcooked on your plate. The problem is rarely the vegetables themselves. Usually, the preparation doesn’t fit your routine or your digestion.

Cruciferous vegetables such as broccoli, Brussels sprouts, cauliflower, and arugula provide mustard oil-containing plant compounds that the body uses in its normal detoxification processes. Green leafy vegetables such as spinach, Swiss chard, and kale also provide folate, potassium, magnesium, and fiber. For many meals, these vegetable groups are the easiest way to add more nutrients without complicated cooking.

The challenge is digestibility and choosing the right vegetables.

Some people do just fine with raw arugula and large salads. Others get bloating or a feeling of pressure in their stomach from a lot of cabbage, onions, and raw leafy greens. That doesn’t mean vegetables “aren’t for you.” Often, it’s just the preparation that needs adjusting. Steamed broccoli, briefly sautéed bok choy, or oven-roasted Brussels sprouts often work better in everyday meals than yet another raw vegetable platter.

Some practical options that work well include:

• Oven-roasted broccoli with eggs or salmon: easy to plan, filling, and low-effort
• Arugula mixed into warm potatoes: more flavorful than a classic salad and often easier to digest
• Spinach or Swiss chard in skillet dishes: quick, affordable, and easy to work into everyday meals

Personalization is where things get interesting. DNA tests can offer clues about how strongly you respond to oxidative stress, inflammation, or certain fatty acids. In that case, choosing what goes on your plate makes more sense than following generic dietary advice. For example, if you benefit from a diet that reduces inflammation, pairing green vegetables with fatty fish, flaxseed, or walnuts can be especially helpful. Find out more in the article on Omega-3 fatty acids and genetic differences.

A microbiome test can also help you refine your choices. If your gut is sensitive to highly gas-producing fiber, it’s better to start with small portions of cooked vegetables rather than large amounts of raw vegetables. If the test suggests you need more variety in your fiber-rich foods, it’s worth regularly rotating in cruciferous vegetables instead of always eating only tomatoes and cucumbers.

In practice, I rarely recommend “more vegetables” as a blanket rule. A more sensible approach is to choose varieties you tolerate, can realistically prepare, and actually eat several times a week. Broccoli isn’t helpful just because it’s considered healthy. It’s helpful when it ends up on your plate and agrees with you.

4. Healthy fats and oils

You have a big salad for lunch and feel hungry again two hours later. In practice, this is often not because of the vegetables, but because the meal is missing a sensible source of fat. Good fats slow stomach emptying, round out the flavor of food, and help your body absorb fat-soluble vitamins from what you eat.

The source matters. Extra virgin olive oil, avocado, nuts, seeds, and, depending on your goals, fatty fish can fit well into many people’s everyday diets. Highly processed fat sources from pastries, chips, sausages, or ready-made products also provide energy, but rarely offer the same benefits for satiety, fatty acid profiles, and meal quality.

How to use healthy fats

Olive oil is the best base for many kitchens, especially for salads, cooked vegetables, and mild hot dishes. Avocado or avocado oil is handy when you’re short on time and want to upgrade a meal without much preparation. MCT oil has a specific use. It may be of interest to some people, but it’s not something everyone needs, and too much can quickly cause gastrointestinal discomfort.

In everyday life, this simple selection often works well:

• Extra virgin olive oil: for dressings, roasted vegetables, and ready-to-serve hot dishes
• Avocado: for breakfast, bowls, or as a quick addition to cold meals
• Nuts and seeds: if you want to feel fuller without having to cook extra
• MCT oil: test it selectively and start with small amounts

Personalization is where it gets exciting. DNA tests can provide clues about how your body responds to different fatty acids and whether certain inflammation or fat metabolism patterns deserve more attention. That doesn’t mean a gene determines what you have to eat. It’s more about showing where blanket recommendations might be too broad for you. If you’re interested, you’ll find specific examples in the post about omega-3 fatty acids and genetic differences.

Microbiome data can also help refine your choices. Some people tolerate high-fat meals well, as long as they’re put together thoughtfully. Others experience bloating, sluggish digestion, or cravings later in the day when the amount of fat and the quality of the food don’t match. In that case, it often makes more sense to spread fat sources out more intentionally instead of eating a large amount all at once in the evening.

I rarely simply recommend “more healthy fats.” A better approach is to choose 1 to 2 sources of fat that you’ll actually use regularly, fit your budget, and measurably improve your meals. Good olive oil is more useful than five specialty products in the cupboard that end up barely being used.

5. Complex carbohydrates with high fiber content

Oats, quinoa, lentils, chickpeas, barley, and sweet potatoes have an image problem. Many people lump them together with bread, cookies, or breakfast cereals and then make a blanket statement: carbohydrates don’t agree with me. It’s rarely that simple.

Complex carbohydrates are very well tolerated by many people when the amount, time of day, and combination are right. The problem often isn’t the oats. It’s the huge portion plus honey plus juice plus lack of exercise.

What really matters

Three things make the difference: processing, portion size, and context. A plate of lentils with vegetables and protein affects your body differently than a sweet snack. Oats with nuts and yogurt are different from a croissant on the go.

What often works well in practice:

• Oats instead of a sweet breakfast: keeps you full longer and is easier to plan
• Lentils or chickpeas as a side dish: more fiber than many classic filling side dishes
• Cooked and cooled potatoes or sweet potatoes: often more practical for everyday meals than constantly reaching for bread

If you get hungry again soon after eating carbohydrates, first check how they’re combined with protein and fat. It’s not just about the carbohydrates themselves.

Personalization is especially helpful here. In Germany, DNA-based nutrition and metabolism tests analyze around 100 to 200 SNPs, or genetic variants, depending on the provider, to assess differences in carbohydrate, fat, and protein metabolism (Overview of DNA-based nutrition analyses). In practice, that means not every “low carb” recommendation is automatically right for you. Some people benefit more from choosing carbohydrates wisely rather than cutting them drastically.

6. Polyphenol-rich foods

Berries, cocoa, and green tea aren’t miracle cures. But they’re often small changes that fit surprisingly well into everyday life. They’re useful, especially if you want to improve your diet without changing everything.

Polyphenols are plant compounds found mainly in deeply colored or aromatic foods. You don’t need to be a biochemistry fan. In practical terms, color and bitterness are often not drawbacks but signs of interesting compounds.

Small amounts, lasting habits

A few examples that are easy to fit into everyday life:

• Berries with breakfast or cottage cheese: much better than sweet toppings
• Unsweetened cocoa powder: works well in porridge, yogurt, or shakes
• Green tea instead of constantly drinking sweet beverages: an easy habit that takes little effort

Tolerance matters. Some people feel jittery after green tea, while others get an upset stomach from large amounts of cocoa. That doesn’t mean these foods are bad. They may simply suit you better in a different form or quantity.

The microbiome plays a role here, too. Some of what you “get out of” plant foods depends on how your gut processes them. That’s why asking “which foods” is often much more helpful than asking “which superfoods.” Berries in your daily routine beat exotic powders you end up not using regularly.

If you’re unsure, don’t start with ten new foods at once. Add two or three to your week and monitor your energy, digestion, and fullness. That’s often more reliable than any trend.

7. Functional mushrooms

You may know shiitake from the kitchen. Reishi or lion’s mane, more likely from the supplement aisle. Functional mushrooms may seem niche at first. In practice, they’re most interesting when you want to work specifically on focus, day-to-day recovery, or immune balance.

Not everyone needs mushroom extracts. But some people benefit from them, especially when their basic diet is already in place and they want to fine-tune it. The important thing is not to see mushrooms as a substitute for real food. They’re more of a supplement than a foundation.

When they make sense

Shiitake or maitake can be added directly to meals. Reishi or lion’s mane are more often used as powders or extracts. The benefits depend greatly on whether you use them consistently and in a form you tolerate.

What I pay particular attention to in consultations:

• Kitchen mushrooms first: They’re often the easiest place to start.
• Use extracts in moderation: Not every trendy product is automatically useful.
• Observe your own response: Sleep, digestion, and how you feel during the day often provide the best clues.

If you focus only on macronutrients when asking “which foods,” you may miss these subtler tools. At the same time, if you hardly eat vegetables, constantly need snacks, and don’t plan well, lion’s mane isn’t your first problem. The basics matter more.

Personalization can help here too. People who get insights into inflammation tendencies, stress tolerance, or digestion patterns from DNA or microbiome data can often use these additions more purposefully instead of at random.

8. Nuts and seeds

Nuts and seeds may be small, but they can make a big difference in practice. A handful of walnuts, a little flaxseed in yogurt, or chia in breakfast can make a meal much better. More fullness, more bite, and often less desire to snack later.

The most common mistake isn’t the choice, but the amount. A good addition can quickly turn into a mindless snack. Then nuts may add quality, but not real structure.

The best role in everyday life

Use nuts and seeds as part of a meal rather than as something to keep dipping into throughout the day.

• Walnuts: good in yogurt, quark, or with fruit
• Ground flaxseed: practical for muesli or porridge
• Chia: helpful if you want to make breakfast more filling
• Almond butter: better than sweet spreads, if you get the amount right

If you metabolize fats differently for genetic reasons, a DNA test can help you better assess the balance. Then it’s not just about “nuts are healthy,” but about which fat sources make more sense for you overall.

Another plus: nuts and seeds are often a good option for people who want to eat fewer highly processed snacks. Instead of reaching for bars or pastries, you get something closer to real food.

9. Root vegetables and tubers

You get home in the evening, want something warm to eat, and need a side dish that fills you up without making you immediately look for something else in the cupboard. This is where potatoes, sweet potatoes, carrots, beetroot, or celery often prove better in everyday life than their reputation suggests.

Their benefit is practical, not theoretical. Root vegetables and tubers are affordable, store well, and are easy to plan into a normal kitchen routine. Above all, they add structure to your plate. That is especially helpful for people who want to eat less bread, fewer convenience foods, or fewer spur-of-the-moment snacks.

Judge by more than just carbohydrates

Potatoes and beets are often prematurely lumped into the “too many carbs” category. In practice, the better question is: How do you eat them, in what quantity, and with what?

A baked potato with herbed quark and vegetables is different from eating chips or a plain white roll on the side. Cooked and cooled potatoes also provide resistant starch. This is a type of starch that your small intestine doesn’t fully absorb. Your gut bacteria can break it down, which may help some people feel full and support digestion.

This is where personalization matters. If a DNA test suggests that you process carbohydrates less efficiently, that doesn’t mean you need to cut out potatoes. It’s usually more about portion size, preparation, and pairing them with protein, fat, and fiber. A microbiome test can also show whether you’re likely to respond better to resistant starch and certain sources of fiber, or whether you should increase amounts more gradually.

A few practical combinations:

• Roast potatoes with herbed quark and broccoli
• Baked sweet potato with salmon or tempeh
• Beets with feta or lentils
• Celery root purée as a lighter alternative to very creamy sides

In practice, I often use these foods as a test of how well something works in everyday life. If you tolerate root vegetables well and combine them sensibly on a regular basis, meals usually become easier to plan. Less food craving. Fewer improvised snack meals.

If you’re looking for concrete ideas, recipes for anti-inflammatory meals in everyday life can help. They show how to combine potatoes, beets, or sweet potatoes with protein, vegetables, and healthy fats.

10. Spices and herbs

Spices and herbs are the often-overlooked part of the answer to “which foods.” They rarely make up most of a meal, but they can have a big impact on whether you regularly make healthy, tasty meals.

People who focus only on nutrients often overlook everyday life. People don’t stick with a diet because it’s theoretically perfect. They stick with it when the food tastes good. Fresh rosemary on roasted vegetables, cinnamon in oatmeal, ginger in tea, or turmeric in a vegetable stir-fry make all the difference.

Flavor determines consistency

Herbs and spices help make simple foods more interesting. That’s no small thing. It’s often the reason a good plan still works weeks later.

A few simple ways to use them:

• Turmeric with black pepper and a little fat: classic in curries or soups
• Freshly grated ginger: great in tea, stir-fries, or dressings
• Cinnamon: handy in porridge, yogurt, or warm fruit dishes
• Rosemary and thyme: great with roasted vegetables and potatoes

If you want to cook in a more anti-inflammatory way, you’ll find practical ideas in the article on anti-inflammatory eating with recipes.

This food group also calls for a focus on safety. According to a BfR survey, 73 percent of respondents eat raw meat and sausage products at least 1 to 3 times a month, and 57 percent eat raw-milk soft cheese, while many consider the risk to be low (health risks of raw foods at the BfR). Spices and herbs can add a lot of flavor. But they are no substitute for kitchen hygiene and do not automatically make risky raw foods safe for sensitive individuals.

10 food groups compared

Food group	🔄 Implementation complexity	⚡ Resource requirements	📊 Expected results	💡 Ideal use cases	⭐ Main benefits
High-quality protein sources (fish, poultry, eggs)	Moderate, shopping, storage, and preparation required	Moderate to high, organic/wild and refrigeration increase costs	Muscle building, satiety, stable blood sugar	Weight management, strength training, preserving lean mass	Complete amino acids, micronutrients, high thermic effect
Fermented foods (kefir, sauerkraut, tempeh, miso)	Low to moderate, easy to incorporate, possibly ferment at home	Low, jars and storage; quality control needed	Improved gut flora, better digestion and nutrient absorption	Gut health, microbiome optimization, after antibiotics	Live cultures, increased bioavailability, enzymes
Cruciferous vegetables & leafy greens (broccoli, spinach, kale)	Low, best eaten raw or lightly steamed	Low, affordable and widely available	Activation of detoxification pathways, antioxidant effects	Anti-aging, detox, support for folate-dependent functions	Rich in vitamins, sulforaphane effects, low calorie density
Healthy fats & oils (MCT, olive oil, avocado oil)	Low, easy to incorporate, portion control is important	Moderate, high-quality oils and possibly supplements	Hormone balance, cognitive support, metabolic flexibility	Keto/low-carb, cognitive performance, satiety	Ketones, polyphenols, improved fatty acid profile
Complex carbohydrates & fiber (oats, quinoa, sweet potato)	Moderate, portions need to be adjusted based on activity	Low to moderate, time to cook, whole grains	Stable blood sugar levels, increased SCFA production, endurance	Endurance sports, weight management, blood sugar control	Slow energy release, fiber, micronutrients
Polyphenol-rich foods (berries, cocoa, green tea)	Low, easy to add, effects depend on the microbiome	Low-medium, high-quality sources (matcha, cocoa)	Antioxidant effects, reduced inflammation, neuroprotective	Anti-aging, reduced inflammation, mental performance	Powerful antioxidants, modulation of aging pathways
Functional mushrooms (shiitake, reishi, lion’s mane)	Medium, quality testing (extract vs. mycelium) recommended	Medium-high, standardized extracts are more expensive	Immune modulation, cognitive support, improved recovery	Immune support, cognitive benefits, athletic recovery	Beta-glucans, neuroactive compounds, inflammation-modulating
Nuts and seeds (almonds, walnuts, chia, flaxseeds)	Low, easy to add as a snack, portion control needed	Low-medium, higher quality costs more	Heart-healthy fats, satiety, stable blood sugar	Snack, heart health, high-fat diets	Plant-based omega-3, fiber, vitamin E, and minerals
Root vegetables and tubers (sweet potatoes, carrots, beets)	Low-medium, various preparation methods	Low, usually affordable and seasonal	Sustained energy, microbiome support, micronutrients	Basic nutrition, sports nutrition, micronutrient intake	Fiber, beta-carotene, nitrates (circulation)
Spices and herbs (turmeric, ginger, cinnamon, rosemary)	Very low, easy to incorporate into dishes	Very low, small quantities, low cost	Anti-inflammatory, flavor without calories, promotes digestion	Inflammation tendency, salt/sugar reduction, culinary enhancement	High nutrient density, versatile, low in calories

From Knowledge to Action: Your Personal Nutrition Plan

You’re standing in the supermarket with your cart half full, yet still wondering whether these choices really suit you. At this point, general nutrition advice is often no longer enough. A good food list can help you get started. But in everyday life, what matters is how your body responds to those foods.

The 10 food groups in this article provide a solid foundation. The practical difference comes down to the choices within those groups, portion sizes, and what you regularly tolerate well. That’s where personalized nutrition becomes concrete.

Two people can eat oatmeal in the morning and react in completely different ways. One person stays full and focused for a long time. The other gets bloating, cravings, or an energy slump mid-morning. The same applies to coffee, dairy products, fermented foods, or certain fats. These differences are not imagined. They are related, among other things, to genetics, digestion, and the microbiome.

Genes don’t determine your diet. They offer clues about how your body processes caffeine, carbohydrates, fats, or individual micronutrients. The microbiome refers to the bacteria in your gut that play a role in digestion, fiber metabolism, and tolerance. Simply put: your diet affects your gut, and your gut also influences how you feel after eating. Knowing about both of these factors turns general advice into a plan you can actually put to good use.

In everyday life, this means you don’t simply choose “healthy foods,” but the options, amounts, and combinations that suit your situation. Maybe you tolerate yogurt better than kefir. Maybe you benefit from more sources of omega-3, while someone else should first gradually increase their fiber intake. Maybe legumes are beneficial for you in the long term, but need a different preparation method or smaller starter portions. Personalization doesn’t mean perfection. Above all, it saves you from trial and error.

Nutrition is therefore not a rigid set of rules, but a working plan for your daily life. It needs to fit your budget, how much time you have, your digestion, and your goals. I think this is the crucial point: a plan is only good if you can follow it on a stressful Wednesday, too.

If you don’t want to keep guessing, a DNA test for nutrition may be useful. The mybody® DNA test for nutrition analyzes genetic traits related to metabolism and dietary responses, then translates them into everyday recommendations. The practical benefit lies in putting them into practice. You get not only lab results, but also a personalized cookbook and recipe book, so you can apply the results directly to shopping, cooking, and weekly meal planning.

MYBODY Lab GmbH is one option for people looking for laboratory-based analysis focused on personalized nutrition. According to the company information provided, mybody® uses ISO-certified analyses and pseudonymized data processing in accordance with the GDPR. For many users, this combination of a test, report, and specific nutrition recommendations is exactly what turns knowledge into action at last.

If you want to find out which foods really suit your metabolism, take a look at the DNA test for nutrition from MYBODY Lab GmbH. You’ll receive an analysis of your genetic predispositions plus a personalized cookbook and recipe book, turning knowledge into practical nutrition you can put into action.