What Should I Eat? The Microbiome Diet

The gut microbiome consists of trillions of microbes, primarily bacteria. These bacteria come in varieties of  "good" and "bad" strains that impact the body's ability to digest and absorb nutrients. Yet maintaining the ideal balance of good and bad bacteria in the gut microbiome is sometimes difficult. In fact, environmental factors, antibiotics, various health disorders, and an unhealthy diet may cause dysbiosis, or an imbalance among bacteria colonies. Having too much bad gut bacteria negatively impacts the health of the microbiome and in turn, affects one’s overall health.
Typically, when the gut microbiome experiences microbial imbalance, digestive symptoms – gas, bloating, diarrhea, and/or constipation – are an indicator that something is wrong.

A microbiome-friendly diet helps minimize the risk of dysbiosis. Following a microbiome-friendly diet feeds and nourishes the good gut bacteria for overall support of the gut microbiome. Bovine colostrum supplementation is the cornerstone to all aspects of a microbiome-friendly diet. It helps maintain a healthy G.I. tract which minimizes “offending food” particles and toxins from crossing over into the bloodstream. It also acts as a prebiotic to feed the good gut bacteria.

Gut Microbiome Diet Phases

There are three phases associated with a microbiome diet:

Phase 1

The initial phase of the human gut microbiome diet typically lasts about three weeks. It is designed to repair damage to the gut lining, remove toxins, pathogens, and foods that otherwise disrupt a healthy microbiome balance, and replenish good gut bacteria.

Common foods to avoid during the initial phase of the microbiome diet include:

  • Corn
  • Eggs
  • Fish
  • Fried foods
  • Grains
  • Peanuts and legumes
  • Potatoes

The aforementioned foods have been shown to destroy good bacteria and stimulate the growth of bad bacteria in the gut. By eliminating these foods from the diet and supplementing with bovine colostrum, individuals are taking the first step towards repairing the gut lining and achieving an optimal balance of good and bad gut bacteria.

Organic, plant-based prebiotics are staples of a microbiome diet. These foods are high in fiber, and as such, are easy to digest and help keep a healthy gut microbiome intact. Common prebiotic foods incorporated into a microbiome diet include:

  • Asparagus
  • Garlic
  • Leeks
  • Onions
  • Radishes

While many people may be tempted to include probiotic-rich foods like yogurt, kimchi, and kefir at this stage, it is advisable to wait until the leaky gut has healed. Although probiotics assist the microbiome, these “good” bacteria strains can potentially crossover into the bloodstream and trigger an immune response. Thus, waiting about 4-6 weeks for the gut lining to adequately heal itself before introducing or reintroducing probiotics is advisable.

Phase 2

The second phase of the microbiome diet usually lasts about four weeks. At this point, an individual can re-introduce foods that were previously removed during the initial phase of the microbiome diet.

Phase 3

The final phase of the microbiome diet involves maintaining a healthy gut microbiome. At this time, the gut will have healed itself. Assuming an individual continues to avoid gut irritants such as antibiotics, alcohol, fried foods, and processed foods AND continues to supplement daily with bovine colostrum, the gut will maintain normal permeability levels and a healthy microbiome.  

Bovine colostrum is absolutely essential to overall gut health. It contains growth factors and hormones that have been shown to help repair damage to the intestinal lining, thereby maintaining a healthy gut. Furthermore, powdered bovine colostrum is all-natural and easily incorporated into one’s daily diet.. 

Sovereign Laboratories offers Colostrum-LD®, which helps heal a leaky gut and protect the body against gut-based infections. To find out more about bovine colostrum, please check out our website.