The Microbiome Diet Boost nourishes the healthful bacteria in the gut. It is a framework for you to pay greater attention to your 40 trillion microorganisms by consuming nutrients they need and avoiding those things that can cause havoc. A balanced and diverse microbiome is the goal. The Microbiome Diet is flexible and fits into a variety of eating styles and preferences, whether it is paleo, keto, vegan, raw, low-carb, kosher, non-GMO, etc. It is a set of guidelines aimed at optimum gut health and performance. Getting an amble supply of prebiotics is central to your gut health. To start your route to a healthy microbiome, follow these guidelines:
A. Foods to Eat More Of
- A rich variety of vegetables of all kinds, especially asparagus, artichoke, spring onion, mushroom, garlic, leek, onion, avocado. Have some of your veggies raw and try new things—go with the seasons.
- Double the amount of vegetables you consume each day to add soluble and insoluble fiber to your diet. The recommended fiber intake is 28 g per day.
- Raw, whole fruits, especially berries, red grape, apple, pear, banana. Choose high-fiber fruits and eat them raw. Double the amount of fruit you consume each day.
- Raw foods containing polyphenol antioxidants, such as blueberries, cranberries, purple grapes, green onions, that help shift microbial activity toward healthful organisms
- Oats, high in the soluble fiber beta-glucan that protects the mucosal lining and primes the immune system
- Organic fruits and vegetables, when possible to avoid pesticides and herbicides
B. Things to Avoid (or to be had less often)
- Added sugar (that includes raw or brown sugar, honey and agave syrup—just because they are not refined doesn’t make them healthy)
- Drinks that are loaded with sugar, including fruit juices
- Foods over-cooked at high-temperature, as high-temperatures can degrade nutrients such as polyphenols
- Processed high-calorie foods, like crackers and most snack foods that can be nutrient deserts, include artificial chemicals and emulsifiers, and just add calories to your day
- Red meat and eggs should be had in moderation as they are high in sulfur-containing amino acids, and that sulfur can end up as hydrogen sulfide gas. Red meat and egg yolks also contain very high levels of choline and lethicin, and meat-eaters have gut bacteria that can use those nutrients to produce trimethylene N-oxide (TMAO), a molecule that contributes to blood clotting and atherosclerosis.
- Over-eating in general—once you get the microbiome diet working for you, this should be easier to achieve
C. What to Expect
- What you might feel: feeling of satiety and lower, less ravenous hunger; more energy; better sleep; some gas; regular BM’s, both in frequency and consistency
- What is happening in the large intestine: microbial shift to producing healthful molecules in your GI (that’s actually why you can have some gas), primed immune system, protected mucosal lining, lower mealtime glycemic response; healthy and functioning trillions of microorganisms in your gut
D. How to Jump Start the Microbiome Diet
- BiomeBliss can serve as a great supplement to help reduce your calorie intake while still getting enough prebiotics. It can be hard on your budget to buy, fix and eat all the fruit and vegetables recommended each day. (read more learning center link)
- Take BiomeBliss morning and/or mid-day. The microbiome in your large intestine begins its work several hours after eating. This process can then last ten to twenty hours.
- So, by having BiomeBliss near breakfast and lunch, the microbiome activity is underway, and you may find your cravings decreased around dinnertime and after – higher-risk times for overeating, like going for the ice cream.
The Right Plan for You
For ongoing microbiome health, gut health, or as a supplement to your food plan, try one serving per day for 2 to 3 months, tapering down to one serving every few days. For help with maintaining healthy mealtime blood sugar, nutritional support to occasional GI effects, and hunger control, try a 90-day plan of two servings a day, then you might reduce to one serving per day.
Children and smaller adults should start with one or even a half serving per day until your body gets accustomed to the added prebiotic fiber.
- Try a 4-week program to prove to yourself that it is working.
- Use a 90-day program for optimal results.
- In all cases, making good food choices and exercising is important.
- Discover more recipes for enjoying BiomeBliss with some of your favorite foods.
The Mircrobiome Diet Boost
The Microbiome Diet Boost is not a fad diet and is not a diet that asks you to deprive yourself of some favorite foods. It’s an easy to follow plan that gently changes your lifestyle to one that is healthier for you in terms of blood sugar, weight control, regularity, and energy.