My best advice is to do everything possible to improve your gut microbiome.
Add a portion of kimchi and a glass of kombucha to your breakfast. Have nuts, fruit (fresh or dried) with dark chocolate and black coffee for lunch. Serve a dollop of sauerkraut with your evening meal and get in the habit of eating kefir yogurt with berries for dessert. Aim to eat a minimum of thirty different plants each week including beans, choose healthy fats, and eat more protein and fibre.
Read the ingredient list on every item you pick up in the supermarket, and don't buy things that contain methyl cellulose, mono and diglycerides of fatty acids, artificial sweeteners or other crap you wouldn't find in your cupboards at home.
Try to leave at least 14 hours between your last meal and breakfast the next day (important for gut microbes who proliferate when the gut is empty and feed off the gut lining, making it stronger and less leaky, and producing short chain fatty acids as a bi product which improve your mood, sleep quality, mental equilibrium and cardio vascular health, and mop up particles that cause chronic inflammation (and trigger autoimmune reactions).
I wish I'd known about the importance of a healthy gut microbiome 40 years ago when I was first diagnosed with diabetes. I made the changes three years ago in an attempt to mitigate a crippling bout of rheumatoid arthritis. The effortless weight loss and ability to sleep at normal times instead of lying in bed staring at the ceiling till dawn came as a completely unexpected bonus.
It's possible to make lab rats fat by giving them gut bacteria from obese rats. It's also possible for one genetically identical twin to be obese, and the other to be slim, and the gut microbes in the obese twin will be completely different and of varieties that are associated with obesity.
Also avoid ibuprofen, I was shocked to learn that ibuprofen is a detrimental to a healthy gut microbiome as a dose of antibiotics. I think there ought to be warnings on the packet. I used to take it in rotation with paracetamol for months when my rheumatism flared up.
Avoiding UPFs means the vast majority of supermarket cakes, biscuits and breads become things to avoid. There are still some options that don't have the non-food ingredients, but you have to look carefully. A cheap bread maker might pay for itself quite quickly, and it is nice to wake to the smell of freshly baked bread, or turn your fresh pizza dough out and create your own with all your favourite toppings.
Same with most cereals and a load of breakfast bars and "healthy" drinks and yogurts that are full of artificial sweeteners. Nearly all packet and jar sauces seem to contain modified starch, but it is incredibly easy to knock together your own sauces, just like we all used to do in the olden days.
Then you pass the time thinking about what extra plants you can scoff to keep the total rising all through the week. Frozen okra? Artichoke hearts? Dragon fruit? Green nori sprinkles? Instead of feeling deprived of all your UPF laden favourites your food noise will be completely taken up with devising new ways to squeeze in yet another new plant to boost the weekly total.