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
beets, carrots, cruciferous veggies, leafy greens, onions, peas, salad greens, sea vegetables, squash
Whole Pieces Of Fruit
apples, blackberries, blueberries, cherries, nectarines, oranges, pears, pink grapefruit, plums, pomegranate, red grapefruit, strawberries
Herbs, Spices and Teas
turmeric, ginger, basil, oregano, thyme, green tea, organic coffee
yoghurt, kefir, kombucha, kvass, cultured veggies
Wild Caught Fish Cage Free Eggs and Grass-Fed/Pasture Raised Meat
grass-fed butter, coconut oil, extra virgin olive oil, nuts, seeds
Ancient Grains and legumes/Beans
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
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.