Gut Microbiome Diet: Balance Your Plate to Empower Your Gut.

Introduction

When you log on to the internet, you can come across all types of diet routines, including the egg diet, keto diets, and more. However, these diets mostly focus on losing weight and have their own set of downsides. Some diets are all about trimming belly fat, while others are about accelerating the metabolism to some extent. But have you thought about enhancing your overall health while losing weight? Or do you want to keep the weight loss goals aside and focus on your gut or digestive health? Then, we have a unique dietary regime for you, which is trendy as well as effective. As the name suggests, it is known as the Gut Microbiome Diet and is meant to restore and improve gut health. As we all know, consuming the appropriate diet that suits your unique metabolism and gut microbiome can have a positive impact on your overall well-being. So, the Gut Microbiome Diet, apart from the gut, helps you lose weight in a healthy way and increases your metabolic rate.

It was developed by Dr. Raphael Kellman and is based on reducing or giving up certain starchy foods from one’s diet. Before delving into the specifics of this diet plan, let’s explore some natural methods to rejuvenate your gut microbiome. 

What is the Gut Microbiome?

The Gut Microbiome refers to the tons of bacteria that your gut comprises. You can find trillions of all kinds of bacteria, good and bad bacteria, in the human gut, and scientists have been able to identify them. Some microorganisms in the gut are friendly and beneficial for your digestion and other activities; however, some microorganisms are not suitable for your health and can make your body toxic with their presence. Hence, it is essential to maintain a balance between these friendly and unfriendly bacteria as it improves digestive system health and boosts immunity.

Moreover, one can avoid inflammatory diseases, distorted moods and brain functioning, and other emotional issues such as anxiety and depression when a balanced is maintained between these good and bad bacteria. Given the intricacy of the brain-gut connection, it is important to prioritize its care and be mindful of the bacteria in the gut and the ways in which one can nourish it.

How to strengthen your gut health naturally?

You do not need any external boost or assistance or an overdose of supplementation to enhance your gut microbiome. Instead, you need to implement the following natural methods to strengthen a healthy gut.

1. Consume more plant-based foods –

Animal meat is hard to digest; we all know it well. On the contrary, plant-based foods are light to digest, contain more nutrients and antioxidants, and are friendly to the gut.

Also, the high fiber content in these foods serves as an essential substrate for the fermentation process carried out by our gut microbiota. This microbial transformation yields short-chain fatty acids (SCFAs), such as butyrate, acetate, and propionate, that play a pivotal role in maintaining intestinal homeostasis. SCFAs regulate immune cell function, enhance energy metabolism in colonocytes, fortify the mucosal barrier, and exert anti-inflammatory effects, collectively fostering a favorable environment for gut health.

Moreover, plant-based diets are typically rich in phytochemicals, which encompass a diverse array of bioactive compounds derived from plants. These phytochemicals exhibit multifaceted functions within the gut milieu due to their antioxidant, antimicrobial, and anti-inflammatory properties and modulation of host gene expression. Their presence can modulate microbial composition and diversity within the gut ecosystem while also influencing the metabolic activity of resident bacteria. Through these mechanisms, plant-based foods contribute to enhanced microbial diversity and stability in the gut microbiome.

Further reinforcing their positive impact on gut health is the fact that plant-based diets tend to be low in saturated fats and cholesterol while providing ample amounts of dietary polyunsaturated fatty acids (PUFAs), particularly omega-3 fatty acids. By creating an environment unfavorable for inflammatory processes and reducing oxidative stress on cells lining the intestines through these lipid profiles, plant-based foods can play a crucial role in promoting gut health.

2. Avoid antibiotic consumption –

Overuse of antibiotics can tamper with your gut and are not necessary. Hence, avoid them in the first place. As we know, the human gut is home to trillions of beneficial microorganisms, collectively known as the gut microbiota. These microorganisms play a crucial role in maintaining digestive health, supporting the immune system, and even influencing mental well-being. Antibiotics are designed to kill or inhibit the growth of bacteria, but they are not selective and can also affect beneficial gut bacteria. Overuse of antibiotics can disrupt the balance of the gut microbiota, potentially leading to an overgrowth of harmful bacteria or pathogens.

3. Consume more fermented foods –

The consumption of fermented foods has garnered significant attention within the scientific community due to its potential positive impact on gut health. The inherent biological processes involved in fermentation lead to the production of a diverse array of beneficial compounds, which can contribute to the maintenance and enhancement of gut microbiota composition. These compounds encompass an assortment of organic acids, antimicrobial peptides, and probiotics that foster an environment conducive to the proliferation of beneficial bacteria, thereby facilitating microbial diversity and stability.

Fermented foods act as a source of live microorganisms that possess various physiological properties upon ingestion. These microorganisms, such as lactic acid bacteria and bifidobacteria, exhibit probiotic characteristics by promoting intestinal barrier function, modulating immune responses, and engaging in metabolic activities that contribute to the synthesis of essential nutrients. Furthermore, fermented foods serve as substrates for the growth and metabolic activity of resident gut microbes. Through their fermentable carbohydrates or fibers, these foods provide nutrients that selectively stimulate the growth of commensal microbes while inhibiting pathogenic species.

Moreover, fermented foods are known to enhance nutrient bioavailability by modifying complex food matrices through enzymatic transformations during fermentation. This process effectively breaks down macromolecules into smaller components that are more easily absorbed by the host’s digestive system. Additionally, fermentation decreases levels of anti-nutrients present in certain foods while simultaneously increasing their digestibility.

However, not all fermented foods are gut-friendly, but some are suitable for your gut health. Kimchi is one such popular fermented dish.

d. Reduce animal meat –

If you eat meat daily, then reducing it to lean animal protein and more plant-based foods can really help. Numerous investigations have posited that excessive consumption of animal meats, particularly red and processed varieties, may precipitate detrimental alterations in the composition and diversity of the gut microbiome. Such perturbations can manifest as a depletion of beneficial bacteria and an overgrowth of potentially harmful pathogens, thus compromising intestinal homeostasis. Conversely, adopting a plant-centric diet rich in fiber and phytonutrients has been associated with a proliferation of symbiotic microbial species and heightened microbial diversity, ultimately cultivating a more robust gut ecosystem.

Moreover, reducing reliance on animal meat intake not only fosters favorable shifts in gut microbial communities but also tends to modulate various physiological factors implicated in digestive health. For instance, plant-based diets are frequently characterized by reduced levels of saturated fats and cholesterol while concurrently providing ample quantities of dietary fiber. These intrinsic attributes confer several advantages, including improved transit time through the gastrointestinal tract, enhanced fecal bulkiness, augmented stool consistency, and increased production of short-chain fatty acids – all pivotal elements for optimal gut functioning.

e. Reduce consumption of sugary and processed foods –

The phenomenon of reducing the consumption of sugary and processed foods yields profound benefits for gut health. A plethora of scientific studies have established a robust correlation between the intake of such dietary components and the deterioration of gastrointestinal well-being. Sugary and processed foods, laden with artificial additives and high levels of refined sugars, exert detrimental effects on the gut microorganisms, leading to an imbalance in the composition and functionality of the gut microbiota. This perturbation in microbial homeostasis, also known as dysbiosis, negatively impacts various aspects of gastrointestinal physiology, including digestion, absorption, immune response, and barrier function.

By curtailing the consumption of sugary and processed foods, individuals can optimize their gut ecosystem towards a state characterized by improved microbial diversity and stability. The avoidance of excessive sugar intake helps mitigate bacterial overgrowth that may contribute to mucosal inflammation and compromised intestinal integrity.

Furthermore, the reduction in processed food consumption limits exposure to artificial additives such as emulsifiers, preservatives, and stabilizers that can disrupt gut barrier function. The consequential restoration of a balanced gut microbiota not only enhances nutrient absorption but also bolsters immune modulation within the gastrointestinal tract. Consequently, reducing the consumption of sugary and processed foods serves as an effective strategy for promoting optimal gut health and overall well-being.

What is the Gut Microbiome Diet?

The Gut Microbiome Diet is a comprehensive and effective three-phased program that lets you restore your gut health and lose weight with no side effects. It means you will be eating only gut-friendly foods for a certain period of time or until your gut health is restored. It helps you maintain a proper balance of healthy bacteria and bad bacteria in your gut, thereby rendering ample health benefits.

Steps to follow for a Thriving Gut Microbiome Diet Regime

a. 4Rs protocol –

During the first phase of this diet regime, which lasts for 21 days, you need to execute the following Rs. This phase helps erase the harmful bacteria and restore the digestive enzymes.

Remove – Do not consume inflammatory foods and chemicals, hormone-infused meat, or other random foods available in a supermarket.

Repair – Refill your pantry with gut-friendly foods that are highly suitable for your gut health.

Replace – Consume gut health supplements, foods, healthy fats, and spices that are good for the beneficial bacteria.

Reinoculate – Eat more prebiotic-rich foods and probiotic-rich foods and add a supplement to your routine.

b. Metabolic boost and tune-up –

The Metabolic Boost phase last for 28 days, and it lets you become a bit flexible (as your gut microbiome is much stronger now). You can add certain foods you have skipped in the first phase, but ensure that 90 percent of your meals are gut-friendly. You can also start eating starchy veggies and fruits.

The Tune-up phase is also known as the maintenance phase. There is no specific time period, but it helps you maintain the desired weight. You can eat what you want; 30 percent of the meals can be made as per your liking. However, it is better if you avoid sugar and processed foods to keep your gut health at its optimal level.

c. Things to keep in mind while on the microbiome diet –

1. You need to be far from starchy foods, processed and sugary foods. Make a list of the foods you can eat and cannot eat and paste the paper on the kitchen wall. You can shop accordingly.
   
   
2. It is better to stick to wholesome organic foods and skip the traditional versions. Also, drink filtered water.
   
   
3. Add supplements to your routine, but do considerable research before buying one.
   
   
4. Add supplements of zinc, oregano oil, prebiotics and probiotics, and Vitamin D for optimal health.
   
   
5. Do not consume any drugs, mainly antibiotics and anti-inflammatories, unless specified by the doctor.

Recommendation

In the delicate balance of a gut microbiome diet, YourBiology Gut Plus naturally stands out as a tailored supplement that can complement the efforts of conscientious eaters. It’s a beneficial addition for women aiming to empower their gut, synergizing with balanced plates to enhance the nurturing ecosystem within.

A Sample Gut Microbiome Diet Plan

• For breakfast, have sliced fruits and a few nuts (whichever are available and suitable).
  
  
• Mid-morning snack – Cherries or asparagus with peanut butter (cook the way you want).
  
  
• For lunch, have a bowl of vegetable soup. Those who like chicken can have chicken soup.
  
  
• Mid-evening snack – Roasted cauliflower or any non-starchy vegetable of your choice.
  
  
• For dinner, grill a fish and have mixed greens with the spices you like.

For awesome gut health recipes, check this video –

Benefits of the Gut Microbiome Diet

Like other diets, the Gut Microbiome Diet has its own advantages and loopholes. Let us first go through the pros.

1. It lets you consume nutritious foods – It is not focused on calorie consumption, and hence, this diet lets you consume loads of nutritious foods, including fruits and vegetables. Moreover, it tells you to skip starchy vegetables and ensures that your gut is healthy as you eat daily. It includes fruits, fish, nuts, vegetables, prebiotic and probiotic foods, lean meat, and seeds. Thus, you receive all sorts of vitamins, minerals, amino acids, and other nutrients.
   
   
2. It is excellent for gut health – As the name indicates, this diet is meant for gut improvement and loads of other benefits. It contains gut-friendly foods such as onions, leeks, kimchi, avocados, asparagus, and others. Both prebiotics and probiotics sync together and result in the best gut health.
   
   
3. Controls sugar consumption – Even if this diet plan does not focus on calorie consumption, it prohibits the intake of sugar and related foods. Excess sugar is responsible for obesity, mood swings, depression, and other problems. Thus, this diet ensures effective brain and mind functioning as well.
   
   
4. Enhances immune system response – When you consume gut-friendly foods, unwanted substances are prohibited from entering your body. This increases the natural immune response, and you can fight and prevent several health ailments.

Side Effects of the Gut Microbiome Diet

All diets are not flawless, and neither is the Gut Microbiome Diet. It has the following challenges:

1. It requires you to cut down several foods from your life – In the first phase, people find it challenging to cut down foods such as eggs, legumes, and dairy. If you consume these foods daily, it could be painstaking for you to create a totally new habit.
   
   
2. It compels you to use up your funds – To successfully follow this diet plan, it is essential to buy and consume organic foods, which are more expensive. So, if you are a budget-conscious person, it could be a little burdensome to be on this diet routine.
   
   
3. It needs more scientific evidence – Even if we have evidence stating the importance of the foods in this diet, we need more evidence.
   
   
4. It requires dependence on supplements – This diet plan requires you to consume a wide range of supplements, which could turn out to be expensive. Even if these supplements are meant for gut health, more evidence and organic supplements are required.

Does the Gut Microbiome Diet have scientific evidence?

Truth be told, there is no solid scientific evidence stating the effectiveness of the Gut Microbiome Diet. Hence, we are not sure whether this dietary regime restores a gut or treats any gut-related issues or not. However, we can find some evidence saying that this diet can surely benefit the gut microbiota in some way or another.

When the gut microbiome is healthy, it increases immunity, reduces inflammation, and helps in reducing the symptoms of diseases such as inflammatory bowel disease, diabetes, heart-related diseases, and even cancer. Our meals contribute a lot to a healthy gut, and this helps in seeking the above benefits.

In a 2013 study, it was proved that diets affect gut bacteria, and hence, switching to a better diet regime helps immensely.

In a 2019 review, it stated that a plant-based diet influences gut flora positively, and the Microbiome Diet is all about eating plant-based foods.

The Gut Microbiome Diet also consists of prebiotics, which help in several gut-related conditions, reducing IBS and balancing insulin resistance. All this has been described in the 2017 review.

A personalized dietary approach always helps support the gut health of a person, and so this diet can really help.

Even if we have the above scientific evidence purporting the benefits of the Microbiome Diet, we will still appreciate more research on this part.

What Discomforts Can the Gut Microbiome Diet Fix?

The Gut Microbiome Diet is beneficial in reducing or eliminating certain discomforts of your life, some of which can be listed below:

1. As it helps reduce the gap between intestinal cells, it prevents the symptoms of leaky gut syndrome.
   
   
2. It fights against symptoms of irritable bowel syndrome and other disorders. It will not completely root out these problems, but it will surely reduce the intensity.
   
   
3. It fights against the infections that cause ulcers and cancerous tendencies in the body, especially in the stomach.
   
   
4. When you are on this particular diet, you will find that you will consume less sugar. This will reduce the chances of the growth of harmful bacteria in your gut. You will crave less sugar and other foods, and your weight will be balanced.
   
   
5. Since you won’t be consuming antibiotics as prescribed in the diet plan, your gut wall won’t be damaged, and the friendly bacteria will remain intact.
   
   
6. You will experience less discomfort, stomach ache, and no issues while emptying your bowels.

Is it safe for all to follow?

The answer is obvious. The Gut Microbiome Diet is useful and safe for anyone, provided you have or do not have any severe medical illness or gut-related problem. Nevertheless, consulting a healthcare expert or your family doctor is the best way to prevent any side effects and health losses.

It has some evidence saying that the diet plan is effective in restoring gut health. But more research is required. Hence, if you have a leaky gut and you want to try out this plan, you need to consult your doctor and wait for his/her green signal. Remember that this diet plan skips some of the beneficial foods that can lead to side effects and other nutritional deficiencies in the future.

So, we suggest asking an expert before you follow the internet trends and this diet plan. Only then can you be safe and not experience any side effects. Also, ensure you are not sensitive to the non-starchy foods mentioned in this diet plan. For instance, you could be sensitive to onions and might feel nauseous. In such cases, you need to drop onions from this plan.

Hence, before you move towards the implementation of this diet plan, ensure that you are not sensitive to any of the foods suggested by this diet and that your doctor has approved this regime.

Verdict  

In short, the Gut Microbiome Diet focuses on eating healthy foods meant for excellent gut health and reducing the intake of unhealthy and fast foods that do nothing but make you gain fat. This dietary regimen will surely help your weight loss journey and protect your gut health at the same time. However, more research is appreciated in this regard as we cannot depend on random supplements as this diet suggests. You need to stick to it till your gut is restored; we are sure you will seek plenty of health benefits.

Apart from the diet, you can also consider trying out a selection of Juices for Gut Health.