Do you note that bacteria are not as bad as we think they are? There are good ones and there are also bad ones. Most times, when we talk about them, we refer to the bad ones. In this piece, we’re going to be giving both of them equal attention with regards to how they affect our guts and how you can improve your gut health with microbiome diet plans.
What Is a Microbiome Diet?
Here is another interesting question for you to ponder on – do you know that an unhealthy gut can hinder you from losing weight? According to reliable reports, there is a connection between your gut health and your weight. When you have an abundance of bacteria called Christensenellacea, you’re most likely to be on the lean side.
If you have less of it, you’re more likely to be on the overweight side. Your genetics plays an important role in how much of these bacteria are present in your guts, but you can also alter their quantity and effectiveness with a microbiome diet.
To answer the question, this diet is a scientifically proven way to restore your gut health and achieve a permanent weight loss. According to doctor Kellman, the creator of this amazing nutritional plan, maintaining the right amount and balance of friendly and unfriendly bacteria in your guts can improve your health in a lot of ways.
What Are the Benefits of this Diet?
Most of the benefits (if not all) that you’d get from this microbiome diet plan are as a result of a healthy gut. So, what are the benefits of a healthy gut?
- Lowers stress levels and improves your mood
- Brings about a more restful sleep
- Improves digestion and bowel movement
- Boosts your immune system
- Supports brain health and capacity
- Helps in maintaining healthy weight
- Supports bone health and reduces the probability of developing osteoporosis
The microbiome diet plan has cool benefits, but it is important to regulate how much microbiome meals you eat. It should be taken based on the advice of a health care practitioner. How do you know that your gut is unhealthy?
- Stomach upset
- Overweight
- Constant fatigue
- Sleep disturbances
- Autoimmune conditions
- Skin irritation
- Constipation
- Food intolerance
One Day Microbiome Diet Menu
In this diet plan, you’re required to eat 3 square meals per day and snack twice. Typical microbiome diet recipes look something like:
Breakfast (291 calories, 6 g fiber)
- 1 serving Creamy Blueberry-Pecan Overnight Oatmeal
A.M. Snack (62 calories, 7 g fiber)
- 1 cup blackberries
Lunch (301 calories, 4 g fiber)
- 1 serving Greek Kale Salad with Quinoa & Chicken
P.M. Snack (67 calories, 0 g fiber)
- 1 15-oz. bottle kombucha
- 1 clementine
Dinner (453 calories, 14 g fiber)
- 1 serving Roasted Root Veggies & Greens over Spiced Lentils
Meal-Prep Tip: You’ll have leftover roasted root vegetables from tonight’s dinner. Plan to save 1 cup of roasted veggies to have with lunch on Day 3 and Day 6 (1/2 cup for each day).
Daily Totals: 1,208 calories, 51 g protein, 164 g carbohydrates, 33 g fiber, 43 g fat, 1,169 mg sodium
There a quite a lot of food items you can use for a microbiome diet meal plan. Some of them are as follows.
- Vegetables: Asparagus; leeks; radishes; carrots; onions; garlic; jicama; sweet potatoes; yams; sauerkraut, kimchi, and other fermented vegetables
- Fruits: Avocados; rhubarb; apples; tomatoes; oranges; nectarines; kiwi; grapefruit; cherries; pears; peaches; mangoes; melons; berries; coconut
- Dairy: Kefir; yogurt (or coconut yogurt for a nondairy option)
- Grains: Amaranth; buckwheat; millet; gluten-free oats; brown rice; basmati rice; wild rice
- Fats: Nut and seed butter; beans; flaxseed, sunflower, and olive oils
- Protein: Organic, free-range, cruelty-free animal proteins; organic free-range eggs; fish
- Spices: Cinnamon; turmeric
On the other hand, here is a list of some of the foods you should avoid while on this diet plan.
- Packaged foods
- Gluten
- Soy
- Sugar and artificial sweeteners (Lakanto sweetener is allowed in moderation)
- Trans fats and hydrogenated fats
- Potatoes (besides sweet potatoes)
- Corn
- Peanuts
- Deli meat
- High-mercury fish (e.g., ahi tuna, orange roughy, and shark)
- Fruit juice
The founder of this meal plan recommends that you take supplements in conjunction with the diet. These supplements would help bring about a better bacteria balance in your body.