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