According to the Centers for Disease Control and Prevention, more than 35 percent of adults in the United States are obese. With obesity linked to a lengthy list of scary health conditions, including cardiovascular disease, diabetes, high blood pressure, and some cancers, it’s no wonder that many Americans’ ears perk up when a new diet is discussed. Unfortunately, many diets turn out to be fads that fade without making any real dent in waistlines.
A microbiome diet is different. It doesn’t restrict calories, involve strict recipes, or vilify particular food groups. Instead, a microbiome diet focuses on promoting overall wellness by fueling one of your body’s natural resources: gut microbes. The benefits of a diverse microbial community include a healthy weight and a stronger immune system, and a microbiome diet can help you cultivate that. Are you eager to explore your microbiome and learn how a microbiome diet works?
Exploring the Microbiome
What is a microbiome? Why should you care? An author, professor of genetic epidemiology, and scientist with King’s College London, Tim Spector is deeply interested in the microbiome, and he makes a convincing case as to why you should be too. Basically, the microbiome is the community of microbes that thrive in the human gut. While you may think of yourself as an individual, you are never truly alone. More than 100 trillion microbes live in your gut. These microbes impact your digestive and immune systems and contribute to the production of vitamins, minerals, and crucial brain chemicals like serotonin. According to Spector, the diversity of your microbial community has a significant impact on your health. Fortunately, you can influence your microbiome and your health with your diet.
How a Microbiome Diet Works
When you’re carrying extra weight, trying fruitlessly to shed unwanted pounds can be incredibly frustrating. If counting calories, exercising like crazy, and trying the latest diet tip hasn’t done the trick, it’s time to explore how a microbiome diet works. Actually, learning about this diet is smart even if you aren’t trying to lose weight because following a microbiome diet may provide significant wellness benefits.
The Benefits of a Balanced Microbiome
A balanced microbiome is linked with clear thinking, good digestion, a stable mood, and general good health. In contrast, experts believe that a microbiome that is out of whack can contribute to brain fog, depression, insomnia, skin issues, and obesity (source). In fact, when scientists reduced the diversity of animals’ microbiomes, the animals became ill.
While your microbiome is unique, it’s not set in stone. Microbes have short lifespans, and the composition of your microbiome can be changed fairly quickly. This complex ecosystem is influenced by a variety of factors, including your environment, stress, exercising, your sleep habits, your medications, and your diet. When you follow a microbiome diet, you opt for foods that fuel a healthy microbiome.
Fueling with Food
Antibiotics are notorious for killing both good and bad bacteria in the gut. Sugar, artificial sweeteners, and chemical preservatives often nourish bad bacteria that promote inflammation and encourage weight gain, allowing them to crowd out more helpful microbes, and restricting yourself to a limited diet can reduce the diversity of the microbes that live in your gut. However, consuming probiotics, fiber, and a wide assortment of healthy foods can help a multitude of good bacteria thrive, creating a balanced, diverse microbiome that helps you to stay healthy.
What to Eat
Now that you know how a microbiome diet works, are you ready to make the transition? When you follow a microbiome diet, your focus isn’t on counting calories or eliminating fats or carbs. Instead, your goal is to consume reasonable portions of a wide array of foods that support good gut microbes. Fermented foods like sauerkraut, pickles, kimchi, kefir, unprocessed yogurt, and kombucha are all great choices, and a daily probiotic can be helpful. Choose foods high in dietary fiber, mainly through vegetables (asparagus, leeks, broccoli, brussels sprouts, peas), as fiber feeds many of the bacteria in the gut (source). When filling your plate, don’t be afraid to mix it up. Eating an assortment of foods feeds more types of microbes, which expands the diversity of your microbiome.
Chicken Soup for the Microbiome
Chicken soup has long been a home remedy for illness, so it’s no surprise that chicken broth fits beautifully into a microbiome diet. Would you like to incorporate chicken broth into your microbiome diet? IDF’s SIP Bone Broth Protein is a conveniently delicious option that promotes good gut bacteria, which leads to a better immune system and reduces the body’s anti-inflammatory response. When your goal is to fuel your microbiome effectively, IDF’s broths make it easy to combine good nutrition and great taste.
When you want real ingredients from real food, you can count on IDF. To discover more about our bone broths or to see our full range of products, including CHiKPRO™ Chicken Protein Isolate Powder, contact us today.