{"id":492,"date":"2020-09-14T00:06:00","date_gmt":"2020-09-14T07:06:00","guid":{"rendered":"https:\/\/www.sovereignlaboratories.com\/blog\/?p=492"},"modified":"2023-01-11T05:52:55","modified_gmt":"2023-01-11T12:52:55","slug":"healthy-gut-needs-microbiome-friendly-diet","status":"publish","type":"post","link":"https:\/\/www.sovereignlaboratories.com\/blog\/healthy-gut-needs-microbiome-friendly-diet\/","title":{"rendered":"A Healthy Gut Needs a Microbiome-Friendly Diet"},"content":{"rendered":"<p>Your gut plays host to a complex community of trillions of bacteria known as your gut flora, or gut microbiome. The gut microbiome is comprised of a delicate balance of \u201cgood\u201d and \u201cbad\u201d bacteria that play a role in digestion and absorption of nutrients as well as general support for your immune health. However, due to environmental factors and a unhealthy diet, your microbiome may suffer a state of imbalance known as dysbiosis, which can ultimately result in digestive or general health concerns. The best way to support your gut flora is to eat a microbiome-friendly diet. This diet is designed to feed your gut bacteria to replenish and support a healthy microbiome. Let\u2019s take a closer look at the microbiome diet and how you can benefit from it.<\/p>\n<p><!--more--><\/p>\n<h2>What is the Microbiome-Friendly Diet?<\/h2>\n<p>Unlike other diets, the microbiome-friendly diet does not aim to restrict calories or food groups. The diet as a whole revolves around the idea that your gut microbiome is the key to optimal health and body function. By feeding the good bacteria, you can maintain a balance that can promote good digestion, support your immune system, stabilize your mood, and even help you maintain a healthy weight. The microbiome diet primarily does that by incorporating more prebiotics, fiber, probiotics, and other nutrient-rich foods into your meals. Daily bovine colostrum supplementation with its full complement of growth factors is also key to promoting good health.<\/p>\n<h2>The Phases of the Microbiome-Friendly Diet<\/h2>\n<p>The microbiome diet generally follows three phases of progress.<\/p>\n<h3>Phase 1<\/h3>\n<p>The first phase, which lasts three weeks, maintains the crux of the diet and aims to:<\/p>\n<ul>\n<li>Repair the gut lining<\/li>\n<li>Subtract elements and foods that disrupt a healthy microbiome balance<\/li>\n<li>Replace digestive enzymes and stomach acids<\/li>\n<li>Replenish your gut bacteria with probiotics<\/li>\n<\/ul>\n<p>The main foods to remove are refined carbohydrates, processed foods, fats, sugars, artificial colorings, and fillers (junk food), all of which may disrupt beneficial bacteria and make room for \u201cbad\u201d bacteria to grow. Removing these foods from your diet gives your gut a \u201crest\u201d by halting the assault. The microbiome begins recomposing itself almost immediately, but bovine colostrum\u2019s growth factors are absolutely necessary to assist in the repair of the gut lining. Specific foods to avoid include:<\/p>\n<ul>\n<li>Gluten<\/li>\n<li>Soy<\/li>\n<li>High-fructose corn syrup<\/li>\n<li>Corn<\/li>\n<li>Potatoes<\/li>\n<li>Fried foods<\/li>\n<li>Fish with a high mercury content<\/li>\n<li>Eggs<\/li>\n<li>Grains<\/li>\n<li>Peanuts and legumes<\/li>\n<li>All dairy except for butter<\/li>\n<\/ul>\n<p>These foods can be replaced by organic, plant-based foods that are high in fiber. While you can still generally enjoy grass-fed or pasture-raised meats on this diet, plant-based, prebiotics, which are high-fiber foods are essential to feeding your gut. Fiber is technically a carbohydrate, but it is not easily digestible. This means that it can reach your intestines (where most of your microbiome lives) relatively intact. The gut bacteria feed on the fiber, thriving and growing while releasing short chain fatty acids. Prebiotic foods include:<\/p>\n<ul>\n<li>Garlic<\/li>\n<li>Asparagus<\/li>\n<li>Onions<\/li>\n<li>Leeks<\/li>\n<li>Radishes<\/li>\n<\/ul>\n<p>In addition to prebiotics, you\u2019ll want to supply yourself with a healthy helping of probiotic-rich foods and supplements. This mainly consists of fermented foods, including yogurt, kimchi, kefir, and kombucha. These increase the number of bacteria and general diversity in your gut.<\/p>\n<p>From there, you can maintain the same eating habits as long as you\u2019re making smart choices. Eating a wide range of fresh fruits (which are generally high in fiber themselves) is encouraged, and you can get healthy fats from wild-caught fish, nuts, and seeds. With animal proteins, you can choose from the gamut, but it\u2019s always better to go with organic, free range, and cruelty-free.<\/p>\n<h3>Phase 2<\/h3>\n<p>Once the three weeks are up, your intestines should have significantly healed. During phase 2, which lasts the next four weeks, you can gradually incorporate foods that were removed in the first phase, including:<\/p>\n<ul>\n<li>Eggs<\/li>\n<li>More fruits<\/li>\n<li>Sweet potatoes and yams<\/li>\n<li>Goat\u2019s and sheep\u2019s milk and milk products<\/li>\n<li>Gluten-free grains (millet, buckwheat, oats)<\/li>\n<li>Legumes (all types of beans)<\/li>\n<\/ul>\n<h3>Phase 3<\/h3>\n<p>After week four of phase 2, your intestines are healing or fully healed and your microbiome has returned to a balanced, healthy state. You can and should continue to maintain the microbiome diet, but by now, it\u2019s more about listening to your body and taking colostrum daily. Colostrum supplementation will help maintain integrity of the gut lining, but you need to take care in avoiding gut-irritating glyphosate-contaminated foods, GMOs, high sugar foods, processed foods, fast foods, and alcohol.<\/p>\n<h2>Benefits of the Microbiome Diet<\/h2>\n<p>When it is thriving, the microbiome produces these compounds, which contribute to your overall health by:<\/p>\n<ul>\n<li>Fueling your intestinal cells<\/li>\n<li>Promoting growth of good bacteria<\/li>\n<li>Improving immune balance<\/li>\n<li>Promoting brain function<\/li>\n<li>Balancing mood, including easing depression and anxiety symptoms<\/li>\n<\/ul>\n<p>Research is still being done to get a better understanding of the gut microbiome and its link to nearly every other system in the body. The goal is to learn how to care for and improve the gut microbiome.<\/p>\nThis article was brought to you by <a href=\"https:\/\/www.sovereignlaboratories.com\/\">Sovereign Laboratories<\/a>, a world leader in the development of <a href=\"https:\/\/www.sovereignlaboratories.com\/blog\/why-colostrum-ld-is-superior\/\">liposomal delivery<\/a> to maximize the bioavailability of our <a href=\"https:\/\/www.sovereignlaboratories.com\/shop\">dietary supplements<\/a>.\n","protected":false},"excerpt":{"rendered":"<p>Your gut plays host to a complex community of trillions of bacteria known as your gut flora, or gut microbiome. The gut microbiome is comprised of a delicate balance of \u201cgood\u201d and \u201cbad\u201d bacteria that play a role in digestion and absorption of nutrients as well as general support for your immune health. However, due&#8230;<\/p>\n","protected":false},"author":12,"featured_media":1961,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_yoast_wpseo_focuskw":"microbiome-friendly diet","_yoast_wpseo_metadesc":"Your gut plays host to a complex community of bacteria known as your gut flora, or gut microbiome. To learn more, visit Sovereign Laboratories.","_yoast_wpseo_focuskw_text":"","footnotes":""},"categories":[1],"tags":[102,25,123,101],"class_list":{"0":"post-492","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-colostrum-benefits","8":"tag-gastrointestinal-health","9":"tag-gut-health","10":"tag-gut-health-benefits","11":"tag-microbiome"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.3 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>A Healthy Gut Needs a Microbiome-Friendly Diet - Sovereign Laboratories<\/title>\n<meta name=\"description\" content=\"Your gut plays host to a complex community of bacteria known as your gut flora, or gut microbiome. To learn more, visit Sovereign Laboratories.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.sovereignlaboratories.com\/blog\/healthy-gut-needs-microbiome-friendly-diet\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"A Healthy Gut Needs a Microbiome-Friendly Diet\" \/>\n<meta property=\"og:description\" content=\"Your gut plays host to a complex community of trillions of bacteria known as your gut flora, or gut microbiome. The gut microbiome is comprised of a\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.sovereignlaboratories.com\/blog\/healthy-gut-needs-microbiome-friendly-diet\/\" \/>\n<meta property=\"og:site_name\" content=\"Sovereign Laboratories\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/SovereignLaboratories\" \/>\n<meta property=\"article:published_time\" content=\"2020-09-14T07:06:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-01-11T12:52:55+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.sovereignlaboratories.com\/blog\/wp-content\/uploads\/shutterstock_1935392227.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Samantha Lander\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@SovereignLabs\" \/>\n<meta name=\"twitter:site\" content=\"@SovereignLabs\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Samantha Lander\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"A Healthy Gut Needs a Microbiome-Friendly Diet - Sovereign Laboratories","description":"Your gut plays host to a complex community of bacteria known as your gut flora, or gut microbiome. 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After spending a considerable amount of time doing \u201call the right things\u201d without seeing any results, she decided to seek out the root cause of her health problems. Samantha was no stranger to the natural abilities of the human body. As a young athlete, Samantha first set goals for herself in team sports such as synchronized swimming, water polo, and field hockey. In high school, she focused on rowing, where she was a member of the St. Louis Rowing Club &amp; one of a team of eight young women who were ranked nationally. Samantha\u2019s perseverance to improve her health and her athletic ability created a career path as a Functional Diagnostics Practitioner. After receiving her B.A. in Sports Management &amp; Functional Movement from the University of Michigan in 2003, she decided to open her own holistic practice, See Fit. Today, she works with clients to identify the root cause instead of a \u201cband-aid\" approach. Using an individualized, holistic path, she incorporates lifestyle, diet, rest, exercise, stress reduction, and supplementation to help her clients achieve their ultimate health and wellness goals regardless of their current age, gender, and ability.","sameAs":["https:\/\/sovereignlaboratories.com"]}]}},"_links":{"self":[{"href":"https:\/\/www.sovereignlaboratories.com\/blog\/wp-json\/wp\/v2\/posts\/492","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.sovereignlaboratories.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.sovereignlaboratories.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.sovereignlaboratories.com\/blog\/wp-json\/wp\/v2\/users\/12"}],"replies":[{"embeddable":true,"href":"https:\/\/www.sovereignlaboratories.com\/blog\/wp-json\/wp\/v2\/comments?post=492"}],"version-history":[{"count":3,"href":"https:\/\/www.sovereignlaboratories.com\/blog\/wp-json\/wp\/v2\/posts\/492\/revisions"}],"predecessor-version":[{"id":1601,"href":"https:\/\/www.sovereignlaboratories.com\/blog\/wp-json\/wp\/v2\/posts\/492\/revisions\/1601"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.sovereignlaboratories.com\/blog\/wp-json\/wp\/v2\/media\/1961"}],"wp:attachment":[{"href":"https:\/\/www.sovereignlaboratories.com\/blog\/wp-json\/wp\/v2\/media?parent=492"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.sovereignlaboratories.com\/blog\/wp-json\/wp\/v2\/categories?post=492"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.sovereignlaboratories.com\/blog\/wp-json\/wp\/v2\/tags?post=492"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}