The Microbiome Diet nourishes the healthful bacteria in your gut. It is a framework for you to pay greater attention to your 40 trillion microorganisms by consuming nutrients they need and avoiding those things that can cause havoc. A balanced and diverse microbiome is the goal. The Microbiome Diet is flexible and fits into a variety of eating styles and preferences, whether it is paleo, keto, vegan, raw, low-carb, kosher, non-GMO, etc. It is a set of guidelines aimed at optimum gut health and performance. Getting enough prebiotics is central to your overall health. To build a healthy microbiome, follow these guidelines:
A. Foods to Eat More Of
- A rich variety of vegetables of all kinds, especially asparagus, artichoke, spring onion, mushroom, garlic, leek, onion, avocado. Have some of your veggies raw and try new things—go with the seasons.
- Double the amount of vegetables you consume each day to add soluble and insoluble fiber to your diet. The recommended fiber intake is 28 g per day.
- Double the amount of fruit you consume each day.
- Raw, whole fruits, especially berries, red grape, apple, pear, banana. Choose high-fiber fruits and eat them raw.
- Raw foods containing polyphenol antioxidants, such as blueberries, cranberries, purple grapes, green onions. These nutrients help shift microbial activity toward healthful organisms.
- Oats. This superfood is high in the soluble fiber beta-glucan that protects the mucosal lining and primes the immune system.
- Organic fruits and vegetables, when possible, to avoid pesticides and herbicides.
B. Things to Avoid (or to be had less often)
- Added sugar. (That includes raw or brown sugar, honey and agave syrup—just because they are not refined doesn’t make them healthy.)
- Drinks that are loaded with sugar, including fruit juices.
- Foods over-cooked at high temperature, as high temperatures can degrade nutrients such as polyphenols.
- Processed high-calorie foods, like crackers and most snack foods, that can be nutrient deserts. They often include artificial chemicals and emulsifiers, and just add calories to your day.
- Red meat and eggs should be eaten in moderation as they are high in sulfur-containing amino acids, and that sulfur can end up as hydrogen sulfide gas. Red meat and egg yolks also contain very high levels of choline and lecithin, and meat-eaters have gut bacteria that can use those nutrients to produce trimethylamine N-oxide (TMAO), a molecule that contributes to blood clotting and atherosclerosis.
- Over-eating in general—once you get the microbiome diet working for you, this should be easier to achieve.
C. What to Expect
- What you might feel: feeling of satiety and lower, less ravenous hunger; more energy; better sleep; some gas; regular BM’s, both in frequency and consistency.
- What is happening in the large intestine: microbial shift to producing healthful molecules in your GI (that’s actually why you can have some gas), primed immune system, protected mucosal lining, lower mealtime glycemic response; trillions of healthy functioning microorganisms in your gut.
D. How to Jump Start the Microbiome Diet
BiomeBliss can serve as a great supplement to help reduce your calorie intake while still getting enough prebiotics. It can be hard on your budget to buy, fix and eat all the fruit and vegetables recommended each day. Learn more here.
The Microbiome Diet is not a fad diet and is not a diet that asks you to deprive yourself of some favorite foods. It’s an easy to follow plan that gently changes your lifestyle to one that is healthier for you in terms of blood sugar, weight control, regularity, and energy.