The Health Appeal

It's clear that our microbiome is a major player in our health, but how can we keep our microbiome in the best shape to fight diseases like cancer. There are a lot of foods that promote “good” bacteria, but when thinking about the best diet for a healthy microbiome there are a few foods that are essential. Fermented foods promote a diversity of good bacteria in the microbiome which helps the immune system ward off cancer. Additionally, fruit and vegetables that are high in fiber promote the growth of healthy bacteria, strengthening your immune system. Most foods that are high in fiber have the same effect, but fruits and vegetables especially. But if one thing is for sure, when making a diet centered around a healthy microbiome, eat a diverse range of foods. This will give you plenty of different bacteria to strengthen your microbiome.

While there are certain foods that help your microbiome, there are other foods that promote “bad” bacteria and put you at risk of the effects of cancer. Studies show that alcohol reduces

microbiome diversity, so it’s recommended to try to reduce its consumption. High sugar consumption can disrupt the microbiome bacteria and lead to a less diverse microbiome, leading to an ineffective immune system. Processed foods like fast food can promote the growth of “bad” bacteria, doing more harm for your immune system. The same thing goes for animal protein. Animal protein has been linked to the growth of “bad” bacteria and diseases caused by inflamed gut microbiomes. With all this being said, you don’t have to completely cut these foods out, just be weary of your consumption of them.

This is a lot of information to take in: what foods should you eat and which ones do you avoid. It can be hard to create a diet around the microbiome, but luckily, there are a few diets already created that promote “good” bacteria and diversity, and not hindering it. One of those diets is the “The Gut Makeover”. The diet involves restricting processed high grain carbohydrate foods, sugar, and artificial sweeteners and increasing vegetables and fermented foods which promote beneficial bacteria. Research has shown that the diet helps treat many diseases such as IBS, anxiety, and Alzheimer’s. Another diet to consider is the “Microbiome Diet” created by Dr. Kellman. The diet is very plant-based and removes food that promotes “bad” bacteria in the microbiome. The diet includes a 7-week intensive that aims to clean up the gut, followed by a more relaxed maintenance diet that preserves the clean microbiome.

The microbiome is an often-overlooked component of our health that deserves more credit. It plays a crucial role in fighting diseases like cancer. We need to take better care of our microbiome through our diet in order to be healthier people. We have a direct link to the state of our health through the microbiome. The sooner we take advantage of this and utilize our diet to clean our microbiome, the sooner we can lead healthier lives that are less at vulnerable to disease.

 

The Gut Makeover

•  Eat three main meals per day, no snacks between.

•  Undergo a 12-hour overnight fast between dinner and breakfast, with just water permitted between.

• Eat seven American cups of plants (uncooked volume) per day (five as vegetables, two as fruit).

• Eat protein with each meal (either animal, fish, eggs, nuts, or seeds).

• Eat between 20 and 30 different types of plants (fresh herbs, vegetables, and fruits) over the course of a week for variety.

•  Use extra virgin olive oil and coconut oil as their default cooking oils.

• Chew food thoroughly–aiming for approximately 20 chews per mouthful.

•  Do not count or restrict calories.

•  Second half

• Can eat butter and ghee.

• Consume probiotic foods such as fermented milk kefir, sauerkraut, tempeh, and miso.

• Increase their intake of prebiotic vegetables such as bananas, fennel, asparagus, cold potatoes, onions, garlic, leeks, fennel, Jerusalem artichokes, pak choi.

•  Consume bone broth/stock.

• Excluded

• Refined sugars.

• Grains (e.g. wheat, rice, oats, maize, quinoa) and pulses (e.g. lentils and beans)

•  Alcohol

• Caffeine

• Dairy