What Is Microbiome Diet? What Foods Are Good For Gut Microbiome?

The microbiome diet is a plant-based diet that may help to encourage the growth of healthy gut bacteria. Probiotics can help with IBS and eczema symptoms, and a diversified microbiome can lower the risk of some diseases.

Dr. Raphael Kellman came up with an idea of a microbiome diet to promote healthy gut bacteria in the digestive tract. Human health needs to have a healthy microbiome.

In this article, I will discuss what is Microbiome diet? What foods are good for the microbiome/ what food are good for gut bacteria? I will also be going to know about how to restore healthy gut flora? And what foods are worst for gut health?

What Is The Microbiome Diet?

The microbiome is a term used to describe the collection of microorganisms found in a person’s intestines. Bacteria, fungi, and archaea are among these microbes. A wide range of “healthy” gut flora is beneficial to a person’s health.

There are trillions of bacteria and other microorganisms in your gut microbiome, both helpful and harmful. Maintaining a healthy mix of good and harmful bacteria in your gut has been said to help with digestion, inflammation reduction, anxiety reduction, and even brain activity and emotion.

A healthy ratio of gut bacteria also helps you lose weight by speeding up your metabolism, reducing cravings, and boosting your metabolism.

Also Read: What Are The Best Probiotic Food Products, According To A Dietitian

How to Improve Gut Microbiome?

Everyone wants to know how to increase good bacteria in the gut naturally.

However, there is evidence to support the concept that food can improve the gut microbiome and that this, in turn, can promote human health.

Here are scientifically proven strategies to boost your good gut bacteria list.

  1. By eating a diversified range of foods

A diversified microbiome may be achieved by eating a variety of foods. These are superfoods for gut health. People from rural Africa and South America have significantly more diverse gut bacteria than those from Europe or the United States. The Western diet is uncomplicated and high in fat and sugar.

  1. By Eating Fermented Food

Fermented foods, plain or natural yogurt, can help the microbiome perform better and reduce the disease-causing bacteria in the intestines. So, fermented foods are the best foods for gut health.

  1. By Eating Fruits and Vegetables

Fiber is abundant in many fruits and vegetables. Fiber encourages the development of good bacteria in the gut, such as Bifidobacteria. Fruits and vegetables are foods that heal the gut.

  1. By eating Probiotics

Beneficial bacteria, particularly Bifidobacteria, flourish in the presence of prebiotics. It may help in the reduction of metabolic syndrome symptoms in obese persons.

  1. Avoid Artificial Sweeteners

Artificial sweeteners may have a detrimental impact on blood sugar levels because of their effects on the gut flora.

  1. By eating whole Grains

Whole grains include non-digestible carbohydrates that can help the gut microbiome develop healthy bacteria. Metabolic health may benefit from these changes in gut flora.

Also Read: What Is Best Whole Grain Bread According To Food Experts

  1. By eating Plant-based Diet

Vegan and vegetarian diets may help the microbiome. However, it’s unclear if the effects of these diets are due to a decrease in meat consumption.

  1. By eating Foods Rich in Polyphenols

Human cells not easily digested polyphenols, but gut bacteria do a job of breaking them down. They have the potential to improve heart disease and inflammation-related health outcomes.

  1. By taking Microbiome Supplement

In healthy persons, microbiome supplements have little effect on the composition of the microbiota. However, in ill patients, they may assist restore microbiome health by improving bacterial function.

Also Read: Top 8 Foods That Can Boost Your Immune System

Microbiome Diet Research

A healthy microbiome may lower the risk of diseases including inflammatory bowel disease, type 2 diabetes, cardiovascular disease, and cancer because it plays a role in immunity and inflammation.

Dietary changes could have an impact on the number of certain bacteria species found in people’s gut. As a result, changing your food will alter your microbiome.

A plant-based diet may help to maintain a healthy gut flora diversity. The microbiome diet, which includes a lot of plant foods, may provide similar advantages.

Probiotics are another important component of the microbiome diet. It may help in:

  • Insulin resistance and obesity
  • Various gastrointestinal disorders
  • Irritable bowel syndrome (IBS)

Genetics influences how changes in the microbiome affect human health. It is especially true if the individual has any underlying health issues.

Overall, further study is needed on the effects of food choices and probiotic strains on the microbiome.

What Foods Are Good For Gut Microbiome?

Probiotic foods contain living bacteria, which can help to change one’s microbiome. Are you unsure about which foods to consume and which to avoid? With so much information on healthy eating available online, it is not easy to know what is best for a healthy gut.

So, here is a healthy gut foods list:

  • Miso is prepared from fermented soybeans, barley, or rice in Japan. Lactobacterium and Bifidosulfonate are beneficial bacteria and enzymes. It’s also as a salmon or tofu marinade.
  • Friendly bacteria, often known as probiotics, may be found in abundance in live yogurt. Yogurt drinks can have significantly more bacteria that are beneficial to the gut than regular yogurt.
  • Kimchi is a popular Korean fermented vegetable dish. Probiotic microorganisms, as well as vitamins and fiber, provide several advantages. Serve with meat, salad, or eggs as a tasty side dish.
  • This probiotic yogurt beverage is created from fermented milk and is high in beneficial microorganisms. It is originated in the mountainous region between Asia and Europe, as well as in Russia and Central Asia. It’s a fantastic addition to smoothies and soups or as a salad dressing base.
  • Cabbage has a lot of probiotics, fiber, and vitamins in it. It’s great with sausages and easy to prepare at home. It is better not to consume it pickled with vinegar because it doesn’t have the same beneficial effects.
  • Fermenting bread is more digestible than ordinary bread because it is prepared by fermenting the dough. Although it makes great toast, it helps you feel better about yourself.
  • Olive oil can deal with indigestion by reducing inflammation in the stomach. Olive oil also helped with pancreatic issues in several studies. Olive oil is present in a fatty acid-rich diet.
  • Peas are high in soluble and insoluble fiber, which helps to keep your digestive system in control. Peas are used for stir-fries, soups, and salads to help your gut bacteria grow. Your digestive health will improve if you consume more fruits and vegetables.

Also Read: 10 Foods That Are Easy To Digest

How to Restore Healthy Gut Flora?

Eating foods high in probiotics and prebiotics is encouraged by the Microbiome Diet. Live bacteria may be found in yogurt, kefir, tempeh, kombucha, and unpasteurized fermented vegetables such as sauerkraut, pickles, and kimchi.

Prebiotics are a form of fiber that aids in the feeding of these beneficial bacteria. Too much added sugar can damage gut flora by encouraging harmful species to grow out of control.

Irritable bowel syndrome (IBS), Crohn’s disease, and ulcerative colitis may all benefit from probiotics.

They may also give protection against H. pylori infections, which are one of the leading causes of ulcers and stomach cancers. It also recommends against overusing some drugs, which might harm your digestive system.

Worst Foods for Gut Health

The Microbiome Diet recommends avoiding consuming items that are harmful to your gut and microbiome’s health.

As a result, they should be avoided at all costs. Following are the worst gut health foods to avoid:

  • High-fructose corn syrup and sugar
  • Foods that have been processed or fried.
  • Except for a little amount of Lakanto, artificial sweeteners are used.
  • Fruit juices and dried fruits
  • Bananas, potatoes, maize, and peas are examples of starchy fruits and vegetables.
  • Except for chickpeas and lentils, peanuts, soy, and other legumes are prohibited.
  • Gluten is in all cereals.
  • Meats with salt and fat.
  • Trans and hydrogenated fats are unhealthy fats.
  • Yeast and yeast-containing foods
  • Fish with a lot of mercury.
  • Yeast and yeast-containing foods
  • Except for butter and ghee, eggs and dairy are prohibited.


From this article, you learned all the things related to the topic of what is microbiome diet? What foods are good for the gut microbiome? What foods are good for gut bacteria? I hope you know all about this. Microbiome diet is fermented foods, non-starchy fruits and vegetables, meat, and fish. Fried food, artificial sugar, and spicy foods are not good for gut health.

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