Healthy Gut/Microbiome

Increase energy, brain power and boost immunity; 70% of the immune system lives in the gut

Recommended For

Anti-inflammatory, Anxiety, Autoimmune diseases, Depression, Diabetes, Digestive dysfunction, Heart disease prevention, treatment, Lyme disease, Mental Health, Thyroid dysfunction, Weight loss.

Diet Goals

Heal gut with healthy bacteria (microbiome)

Eat high fiber, low sugar foods on healthy plant based diet
Eat probiotic foods daily - fermented foods
Eat prebiotic foods daily - garlic, onions

The food you eat fuels the trillions of bacteria that live in your gut microbiome which changes daily. Food alone can change your gut health.

Food Recommendations

Foods to Eat

Plant based proteins: Tofu, tempeh, edamame, quinoa, nuts

Prebiotic foods: Garlic, onions, asparagus, leeks, bananas

Fermented foods: Yogurt, miso, kimchi, kefir, kombucha, sauerkraut

Whole grains: Whole wheat bread & pasta, oatmeal, popcorn, quinoa, brown rice

Beans, Legumes: Lentils, soy, black beans, peas, chickpeas

High fiber foods: Lentils, chia seeds, whole grains, popcorn

Foods to Avoid

Fried foods: Pan fried or deep fried in hot oil or butter

High sugar: Fruit yogurt, granola, energy bars; raisins, ketchup, pasta sauce

Saturated fats: Beef, lamb, pork, full fat dairy, butter, pastry, pie, biscuits

Processed meats: Sausage, hot dogs, jerky, deli meat, bacon

Artificial sweeteners: Saccharin, acesulfame, aspartame, sucralose, stevia

Dairy: Products made from milk; cheese, butter

Diet Rules

Additional Information

Research

70% of the immune system lives in the gut; diet supports gut microbiome, immune system; can help keep you well.

There are 100's of different types of bacteria in the gut; studies show that within 2-4 days of healthy gut diet, the microbiome can change.

A diet high in processed foods, added sugars can decrease good bacteria in the gut; linked to increased inflammation in the body.

Caveats

Diet determines the gut microbiome make-up more than genetics.

Eat organic, plant-based diet with prebiotic-rich foods (asparagus, garlic, onions, leeks, bananas, oats, apples).

Eat probiotic food (fermented) (yogurt, kefir, sauerkraut, tempeh, kimchi, miso, kombucha, cheddar, moz, gouda).

Avoid processed foods, added sugar, hormones, antibiotics, and pesticides.

References

Catsos, P. (2021). Five Low FODMAP Diet Pitfalls (and What You Can Do to Avoid Them). International Foundation for Functional Gastrointestinal Disorders: About IBS. https://aboutibs.org/low-fodmap-diet/five-low-fodmap-diet-pitfalls-and-what-you-can-do-to-avoid-them

5 Ways to Boost Your Immune System Through Your Gut. (2022). DULY HEALTH AND CARE. https://www.dulyhealthandcare.com/health-topic/5-ways-to-boost-your-immune-system-through-your-gut

Love Your Gut: Why a Healthy Gut Is so Important. (2022). Eat The 80. https://www.eatthe80.com/love-your-gut-why-a-healthy-gut-is-so-important/

Harrison MPH RD, C. (n.d.). Eating for Your Microbiome. Food Network. Retrieved January 17, 2022, from https://www.foodnetwork.com/healthy/packages/healthy-every-week/healthy-tips/eating-for-your-microbiome

Kharrazian, D. (2010). Good thyroid health depends on good gut health. Kharrazian Resource Center. https://drknews.com/good-thyroid-health-depends-on-good-gut-health/

Northrup M.D., C. (2023). How To Improve Your Gut Microbiome In A Day. Christiane Northrup, Inc. https://www.drnorthrup.com/how-to-improve-your-gut-microbiome-in-a-day/

Vaughan, A., Frazer, Z., Hansbro, P., & Yang, I. (2019). COPD and the gut-lung axis: the therapeutic potential of fibre. NIH, National Library of Medicine; Journal of Thoracic Disease. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6831926/

Wanucha, G. (2018). The Gut Microbiome and Brain Health. UW Medicine Memory & Brain Wellness Center. http://depts.washington.edu/mbwc/news/article/the-gut-microbiome-and-brain-health

Zuo, K., Li, J., Wang, P., Liu, Y., Liu, Z., Yin, X., Liu, X., & Yang, X. (2019). Duration of Persistent Atrial Fibrillation Is Associated with Alterations in Human Gut Microbiota and Metabolic Phenotypes. American Society for Microbiology. https://doi.org/10.1128/mSystems.00422-19