All About the Microbiome

From The New York Times

Higher levels of gut microbiome diversity are generally thought to be a good thing. The composition of your microbiome can influence your risk of developing obesity, heart disease, Type 2 diabetes and a wide range of other conditions.

The microbiome may predict how well you age. As people get older, their microbiomes appear to change. One study found that in healthy people, the kinds of microbes that dominate the gut in early adulthood make up a smaller proportion of the microbiome over time, while the percentage of other, less prevalent species rises. In people who are less healthy, the opposite occurs: The composition of their microbiomes remains relatively static and they tend to die earlier.

Changing your diet can change your microbiome.  A large international study found that a diet rich in nutrient-dense, unprocessed foods supported the growth of beneficial microbes that promoted good health.  Eating a diet full of highly processed foods with added sugars, salt and other additives had the opposite effect, promoting gut microbes that were linked to worse cardiovascular and metabolic health.

Eating fermented foods like yogurt, kimchi, sauerkraut and kombucha may alter the makeup of the microbiome, according to a study out of Stanford.

 

From Medical News Today

The microbiome diet was the idea of Dr. Raphael Kellman to encourage beneficial gut bacteria to grow in the digestive tract. Keeping the gut bacteria healthy is essential for human health.

Diet phases

The microbiome diet has three phases. The first two phases take a total of 7 weeks to complete. The final phase is a long-term maintenance diet.

 

Phase 1

The first phase of the diet lasts for 3 weeks, and focuses on:

 

removing disruptive food, bacteria, pathogens, and toxins

repairing the gut lining

replacing stomach acid and pancreatic enzymes

reinoculating with beneficial bacteria strains

During this phase, Dr. Kellman advises that people avoid the following foods and ingredients:

gluten

dairy products, except butter and ghee

grains

eggs

packaged foods

soy

fruit juice

potatoes and corn

peanuts

legumes except chickpeas and lentils

high mercury fish

deli meat

artificial sweeteners

high-fructose corn syrup

fillers and colors

trans or hydrogenated fats

fried foods

Dr. Kellman advises that people focus on plant-based foods that increase microbiome diversity, such as:

prebiotic foods, such as Jerusalem artichoke, onions, and garlic

probiotic foods, such as sauerkraut and kimchi

fruits, such as apples, berries, cherries, grapefruits, kiwi, nectarine, orange, and rhubarb

healthful fats from fish, avocado, nuts, and seeds

oils, including flaxseed, sunflower, and olive oil

If a person eats animal proteins, Dr. Kellman recommends focusing on wild fish and grass fed meat.

 

Phase 2

After phase 1, a person following this diet can start to introduce a wider range of foods over the next 4 weeks, including:

sheep or goat’s milk dairy and kefir

organic, free-range eggs

mangos, melons, peaches, and pears

gluten-free grains, including amaranth, buckwheat, millet, gluten-free oats, quinoa, brown, basmati, and wild rice

beans, including, green, black, red, white, and kidney beans

sweet potatoes and yams

 

Phase 3

The final phase of the microbiome diet aims to maintain the results of phases 1 and 2. Dr. Kellman advises that people continue avoiding foods that damage gut flora and the gut lining.

 

Supplements

In addition to dietary changes, the microbiome diet recommends the following supplements during phase 1:

Antimicrobials: These include berberine, caprylic acid, garlic, grapefruit seed extract, and oregano oil to kill pathogens.

Acids and enzymes: Supplements containing digestive enzymes, such as protease, lipase, and amylase, to help break down proteins, fats, and carbohydrates in food. The diet also recommends taking apple cider vinegar to stimulate stomach acid production.

Gut lining supplements: These can include zinc, vitamin D, glutamine, marshmallow, quercetin, and slippery elm, among others, to benefit the intestinal lining.

Probiotics: These should be products with 50–200 billion bacteria with strains such as Lactobacillus acidophilus, Rhamnosus, Plantarum, bifidobacteria, and Acidophilus reuteri.

Dr. Kellman also recommends that people following the diet:

use a good quality water filter

eat organic foods to limit exposure to pesticides and hormones

switch to natural versions of household and personal products

avoid the overuse of antibiotics

avoid nonsteroidal anti-inflammatory drugs, such as ibuprofen

avoid proton pump inhibitors, which reduce stomach acid production

Summary

The microbiome diet is a plant-based diet that may promote beneficial microorganisms in the gut. A diverse microbiome reduces the risk of some diseases, and probiotics can improve the symptoms of conditions, such as IBS and eczema.

However, studies have not verified the health benefits of the microbiome diet specifically. The diet also includes a variety of supplements and removes some foods from the diet permanently. It is a good idea to talk to a doctor or dietician about this first to prevent unwanted side effects.

Typically, a diet that promotes fruits, vegetables, healthful fats, and good sources of protein is likely to benefit health compared with the standard Western diet. A personalized approach to food choices may help people find the best diet for them.