The Microbiome Diet – Bugs That Count

Modern research shows us that we have more biologically important genetic material in our guts than in our DNA. It also seems that to be healthy we need a wide diversity of these bacteria. So how do we ensure such diversity? According to Professor Tim Spector when interviewed on Radio 4 recently, the answer is to eat as wide a variety of plant material as possible. This is the microbiome diet – bugs that count.

Although each one of us carries a unique mix of bacterial species (the so-called microbiome), it is true that they thrive on fibre – from fruit, vegetables and cereals. The key therefore is to eat well and with variety.

In this article I try to sum up some of the best foods to add into a microbiome friendly diet in order to promote gut bacteria diversity.  [Source:  https://draxe.com/microbiome/]

FOODS TO INCLUDE

Fresh Vegetables

beets, carrots, cruciferous veggies, leafy greens, onions, peas, salad greens, sea vegetables, squash

Whole Pieces Of Fruit

The Microbiome Diet - Bugs That Count

apples, blackberries, blueberries, cherries, nectarines, oranges, pears, pink grapefruit, plums, pomegranate, red grapefruit, strawberries

Herbs, Spices and Teas

 The Microbiome Diet - Bugs That CountThe Microbiome Diet – Bugs That Count

turmeric, ginger, basil, oregano, thyme, green tea, organic coffee

Probiotic Foods

yoghurt, kefir, kombucha, kvass, cultured veggies

The Microbiome Diet - Bugs That Count

Wild Caught Fish Cage Free Eggs and Grass-Fed/Pasture Raised Meat

The Microbiome Diet - Bugs That Count

Healthy Fats

grass-fed butter, coconut oil, extra virgin olive oil, nuts, seeds

The Microbiome Diet - Bugs That Count

Ancient Grains and legumes/Beans

The Microbiome Diet - Bugs That Count

ansazi beans, adzuki beans, black beans, black-eyed peas, chickpeas, lentils, black rice, amaraneth, buckwheat, quinoa

Red Wine and Dark Chocolate/Cocoa (in moderation)

FOODS TO AVOID

Refined Vegetable Oils

canola, corn, soybean

Refined Carbohydrates and Processed Grain Products

Pasteurized Dairy Products 

(devoid of natural bacteria)

Conventional Meat, Poultry and Eggs

Added Sugars

packaged snacks, breads, condiments, canned items, cereals

Trans Fats/Hydrogenated Fats

packaged/processed products, fried foods

Remember the key to a diverse set of gut bacteria is a diverse diet, as opposed to an exclusion diet.

This is the microbiome diet – bugs that count.

 

 

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