Your Microbiome Explained

What to EAT MORE:

1. Diverse fiber (30+ plant foods per week)

• Different fibers feed different bacteria
• Variety = diversity
• Include vegetables, fruits, whole grains, legumes, nuts, seeds

2. Fermented foods (daily)

• Live cultures = natural probiotics
• Start small (1-2 tbsp) and increase
• Yogurt, kefir, sauerkraut, kimchi

3. Polyphenols

• Feed Akkermansia (gut barrier protector)
• Sources: Berries, tea, dark chocolate, red wine (moderate), olive oil

4. Omega-3 fatty acids

• Increase beneficial bacteria
• Reduce inflammatory bacteria
• Sources: Fatty fish, flaxseeds, walnuts

What to EAT LESS:

1. Ultra-processed foods

• Emulsifiers damage gut barrier
• Artificial sweeteners alter microbiome
• Low nutritional value for bacteria

2. Excess sugar

• Feeds inflammatory bacteria
• Reduces diversity

3. Red meat (if excessive)

• Produces TMAO (inflammatory metabolite)
• Balance with plant foods

4. Artificial sweeteners

• May negatively impact glucose metabolism
• Alters bacterial populations

Gold standard: Mediterranean diet

• High fiber, polyphenols, healthy fats
• Associated with optimal microbiome diversity