The Microbiome Diet Food List

 

The microbiome diet is all about consuming more fermented foods while cutting refined carbs. It also encourages a diet full of fresh whole foods, such as fruits and vegetables, while cutting off processed, fried, and sugary foods.

 

 

Have you been spinning in circles as to whether or not you should try the microbiome diet? In recent years, there are numerous studies focused on gut health and how it’s connected to our overall health. Certain diets that are known to promote healthy bacteria in the gut have become famous, such as the low-FODMAP diet and the autoimmune paleo diet. The microbiome diet has also been gaining popularity among health enthusiasts. It is intended to promote a proper level of gut bacteria through three phases.

The first phase is eliminating foods that are harmful to your gut. This phase is the most restrictive of them all. For 3 weeks, foods such as gluten, grains, dairy, and sweeteners must be cut off from your diet. Choosing a lot of plant-based foods is advised instead.

The second phase, which lasts for at least 4 weeks, allows you to reintroduce some foods you have eliminated during the first phase, such as dairy goods and gluten-free grains.

The third and final phase is also known as the most relaxed phase. It encourages you to work out your instinct and choose which foods are good for your body and which ones are not. Keep in mind that gut health is individualized. In the end, you are the only one who can know and observe how your body reacts to certain foods.

A Sample Food List (and Supplements too)

As a general rule, you are to avoid processed, fried, and sugary foods, while adding foods that contain both probiotics and prebiotics.

 

Once you stepped on the third phase of the Microbiome Diet, here are some of the food you should and should not add to your diet:

Best Foods to Eat

• Grains: Amaranth, millet, buckwheat, gluten-free oats, wild rice, brown rice, and basmati rice
• Dairy: Yogurt, kefir
• Fruits: Avocados, apples, apples, oranges, tomatoes, kiwi, grapefruit, pears, peaches, melons, cherries, mangoes, berries, and coconut
• Vegetables: Asparagus, carrots, garlic, onions, radishes, sweet potatoes, yams, kimchi, sauerkraut (and more fermented vegetables!)
• Fats: Beans, olive oils, nut and seed butter, flaxseed oil, sunflower oil
• Protein: Animal proteins that are organic and free-range, organic free-range eggs, and fish
• Spices: Turmeric, cinnamon

 

Foods to Avoid

• Processed foods
• Packaged foods
• Junk foods
• Gluten
• Corn
• Peanuts
• Soy
• Sugar
• Artificial sweeteners
• Trans fats and hydrogenated fats
• Potatoes
• Deli meat
• High-mercury fish such as ahi tuna and shark
• Fruit juice

 

Supplements to Take On the Microbiome Diet

Consuming supplements while you are on the microbiome diet is extremely helpful too, especially during phase 1. Here are the best supplements you can take:

• Probiotic supplements
• Glutamine
• Garlic
• Grapefruit seed extract
• Caprylic acid
• Berberine
• Oregano oil
• Wormwood
• Carnosine
• Quercetin
• N-acetyl glucosamine
• Vitamin D
• Slippery elm
• Zinc

 

Sample Microbiome Diet Meal Plan

To give you an idea, here is a sample meal plan for a healthy day. Your gut will thank you for it!

 

• Breakfast: Fruit salad with mangoes and toasted cashews
• Morning snack: Apple slices with almond butter
• Lunch: Vegetable salad with edamame and beets, and kombucha
• Afternoon snack: A serving of Berry-Kefir Smoothie
• Dinner: Salmon with turmeric, roasted asparagus, and fermented beets

 

The Advantage and Disadvantages of the Microbiome Diet

Many studies discover a potential connection between gut health and conditions such as heart disease, diabetes, and cancer. If your gut health improves with the help of the microbiome diet, it could offer major health benefits!

It is best to reach out to a health professional to maximize the health benefits of this diet, as well as support your journey through an enema procedure. An enema procedure is a simple and safe way to flush out the toxic waste built up inside the body. It involves inserting a liquid solution into the colon that softens the stools and initiates a bowel movement with the help of a premium-quality enema kit.

While research on how the microbiome diet can benefit our gut health is still lacking, many health enthusiasts are already attesting to its benefits! After all, there is nothing better than consuming foods that boast nutritional benefits instead of foods that do have nutrient-dense qualities.