The Microbiome Diet Helps Balance Gut Bacteria
The diet excludes foods such as starchy fruits and vegetables, dried fruit, grains with gluten, dairy, eggs, and processed or fried foods. It also discourages consuming added sugars and pesticide-treated foods. Packaged foods refer to products that have their entire surface covered in order to prevent direct contact with the environment. These can include snacks, candy, soda, juices, and other beverages, nuts, and fruits in a fresh or preserved state, processed meats and cheeses, and canned products such as soups and pasta dishes.
According to a study published in the Journal of Nutrition, Americans consume around 20% of their daily calories from foods with high levels of live microorganisms. This can be a good thing. The microbiome diet is based on the principle that certain foods can help balance your gut bacteria, improve your health, and help you lose weight. It includes avoiding unhealthy bacteria-promoting foods and eating more foods that support healthy bacteria in the gut. It also promotes taking supplements that reduce inflammation, remove harmful bacteria and strengthen your gut. These supplements include antimicrobials, such as berberine, caprylic acid, garlic, grapefruit seed extract, and oregano oil; digestive enzymes; and gut lining supplements, such as zinc, glutamine, marshmallow, quercetin, and slippery elm.
Grains are an important component of global dietary patterns and have a major influence on carbohydrate metabolism and gut microbiota. They are also an important source of energy and provide nutrients. In addition, they can help improve digestive health, including reducing the risk of colorectal cancer. Several studies have shown that whole grains increase feelings of fullness and reduce inflammation and heart disease risk factors.
Myoglobin in Meat Helps Carry Oxygen in Muscle Cells
However, some studies have found that eating grains containing gluten can lead to changes in the gut microbiota. This is especially true for people with celiac disease or gluten sensitivity. In this study, we examined whether habitual intakes of whole and refined grains, fiber, and gluten were associated with gut microbial composition among participants in the Food and Microbiome Longitudinal Investigation. This was a cross-sectional study, and there are limitations to this approach. More research is needed to elucidate the associations between individual foods and nutrients, as well as overall dietary patterns, on the gut microbiome.
Red meat is any type of animal meat that has more myoglobin than white meat, which includes chicken and fish. The myoglobin in the meat helps to carry oxygen in muscle cells, just like hemoglobin found in the blood. Red-colored meats include beef, veal, lamb, pork, and turkey. They are technically all considered “red meat” by the USDA.
However, because it’s highly saturated in fat, this isn’t a good choice for everyone, especially for those with heart disease. Saturated fats can increase bad cholesterol, which can lead to heart problems. The microbiome diet list of foods encourages people to eat a lot of non-starchy fruits and vegetables. These can help reduce inflammation in the gut and boost immunity.
A Diet that Promotes Fermented Foods
The diet also promotes fermented foods such as kimchi, sauerkraut, pickles and kefir. These are full of probiotics, which are beneficial bacteria that can improve your microbiome. A diet high in fried foods is likely to upset the balance of the microbiome. But it’s not essential to eat them all the time, and if you can’t get away with it entirely, it’s better to replace them with healthier alternatives.
The Microbiome Diet is a three-step program that aims to help restore gut health by limiting sugary and processed foods, replacing them with fresh produce, lean protein, healthy fats, and probiotic-rich and prebiotic-rich foods. This plan can aid in weight loss and help people maintain a balanced microbiome, but it is often too restrictive for most people.
The first phase of the diet is the most strict, excluding foods that could disrupt the microbiome, such as sugary, refined, and fried foods. It is followed by a second phase that allows a greater range of foods and is based on the original phase, but with more flexibility. During this phase, you can enjoy foods such as roasted cauliflower with curry and grilled flank steak tacos.