Diet is a major modulator of the gut microbiome. The microbes that live in the large intestine and colon mainly rely on dietary substrates that remain undigested through the small intestines.
Our recommendations:
A) We have developed what we call the ideal microbiome diet using national guidelines and several recent scientific publications on the gut microbiome. Our diet recommendations on the level of food categories are based on a comparison of your diet with this ideal microbiome diet.
These recommendations serve to:
- improve the diversity of your gut microbiome,
- support the beneficial organisms,
- highlight foods that will be transformed into beneficial substances,
- limit foods that lead to harmful metabolites.
B) In addition, we also show specific foods that recent scientific publications associate with changes to our lists of beneficial, non-beneficial, or harmful microbes. We only display foods, that have been associated with increasing the relative amount of beneficial microbes without also increasing non-beneficial or harmful microbes specifically related to those of your beneficial, non-beneficial, and harmful microbes that deviate from the reference in a negative way.
Both concepts are fundamentally built on prebiotics. Prebiotics are non-digestible food ingredients like plant fibres and other substances such as polyphenols that are the main food source of your microbes and essential in ensuring optimal gut health.
What is fibre and why is it so important?
Surely, you’ve heard about fibre before, or rather, foods that are said to be particularly rich in it! And while there is no universally accepted definition of “dietary fibres” you could describe them as complex carbohydrates that our body cannot fully digest by itself. They pass through our intestines undigested until they reach the colon where our gut microbiome is then keen to break it down. In a process called fermentation, the good guys in our gut digest dietary fibres as their preferred food and while doing so produce a bunch of beneficial chemicals called short-chain fatty acids (SCFA). SCFA are essential to maintaining your gut’s basic functions in addition to having anti-inflammatory effects.
The different types of fibre
So, “fibre” isn’t a single thing but rather a term describing a large and diverse group of chemicals. This group can be further divided into two subgroups: fibres that dissolve in water and fibres that do not. Soluble fibres constitute the preferred food for microbes in the colon and thus strongly contribute to the production of SCFA. Not only that, but some soluble fibres form a gel-like environment in the gut that ensures a more gradual uptake of sugar and cholesterol by our body. This directly helps to reduce the risk of diseases like diabetes. Insoluble fibres soften your stool by attracting water to your intestines. This helps to keep things moving in the bowels.
Depending on your diet, your gut microbiome receives different types and amounts of fibres. This, in turn, affects the types of microbes that you foster and thus the amount of beneficial SCFA that are available to your gut.
These foods should be the baseline of your diet. You should try to incorporate at least one of these categories into every meal.
Each essential food contains fiber, which is the favorite food of your beneficial microbes.
4 out of 5 food categories in Essential Foods deviate from our ideal microbiome diet.
Whole grain
Whole grain foods add highly fermentable fibres to your diet.
Eating a variety of dietary fibres and resistant starches increases microbial diversity. Eat whole grain pasta instead of white pasta; brown, black or wild rice instead of white rice; or rye and whole-wheat bread instead of white bread.
You have logged 7 servings.
- We recommend that you consume a minimum of 21 of Whole grain per week.
- You eat less than the recommended servings of Whole grain.
This means that you need to increase by at least 14 servings.
Fruits
Fruits are not only excellent sources of dietary fibre but also contain different kinds of polyphenols from those found in vegetables.
These compounds stimulate the growth of beneficial bacteria and inhibit pathogens. Try something new every week! It is easy to get tired of apples and bananas. Make the most of in-season fruits and when possible prioritize the consumption of berries, grapes, and citrus fruits.
You have logged 15 servings.
- We recommend that you consume a minimum of 21 of Fruits per week.
- You eat less than the recommended servings of Fruits.
This means that you need to increase by at least 6 servings.
Specifically, you should:
Legumes
Legumes are the most versatile source of plant protein and have a remarkable nutritional profile.
They are an excellent source of fibre and folate, low in fat and sodium, rich in iron, gluten-free and cholesterol-free. Legumes taste great in soups, spreads, stews, burgers, salads and as alternatives to meat.
You have logged 4 servings.
- We recommend that you consume a minimum of 6 of Legumes per week.
- You eat less than the recommended servings of Legumes.
This means that you need to increase by at least 2 servings.
Specifically, you should:
Nuts and seeds
Nuts and seeds are allrounders: Rich in fibre, healthy fat and protein.
You can sprinkle your meals with seeds or nuts. Add them to your salads, hot dishes and, of course, to your breakfast! You can choose pre-mixed packages to ensure a good combination of the different varieties!
You have logged 17 servings.
- We recommend that you consume a minimum of 21 of Nuts and seeds per week.
- You eat less than the recommended servings of Nuts and seeds.
This means that you need to increase by at least 4 servings.
Specifically, you should:
Vegetables
Vegetables contain a myriad of dietary fibres and other nutrients that are essential to supporting a healthy gut microbiome.
Eat a wide variety of brightly-coloured fresh vegetables on a daily basis. Try incorporating small amounts of vegetables into dishes that you already like, for example, add some carrots to spaghetti bolognese. A salad as a side dish of your main course is always a good option.
You have logged 32 servings.
- We recommend that you consume a minimum of 21 of Vegetables per week.
- You eat within the recommended servings of Vegetables.
This is great. Keep it up!
Now, just make sure to:
Microbiome superfoods allow you to fine-tune your microbiome. You should eat foods in this group to complement a solid basis of Essential Foods.
Superfoods support diversity of your gut ecosystem, because they contain a large group of chemical compounds or live microbes.
3 out of 3 food categories in Superfoods deviate from our ideal microbiome diet.
Olive Oil
Extra virgin olive oil contains high amounts of oleic acid and polyphenols that are protective against chronic diseases.
Your gut microbiome can convert these polyphenols to strengthen your intestinal barrier, reduce inflammation, and moderate your immune system's response. Extra virgin olive oil is great as a spread with a pinch of pepper and salt, but also in home-made hummus or pesto, or in the bread's dough itself!
You have logged 1 servings.
- We recommend that you consume a minimum of 21 of Olive Oil per week.
- You eat less than the recommended servings of Olive Oil.
This means that you need to increase by at least 20 servings.
Polyphenol Boosters
Polyphenol boosters are what we call foods that are very rich in polyphenols.
They have potential anti-oxidative, anti-inflammatory, and anti-carcinogenic effects that help prevent illnesses and diseases associated with inflammation. Herbs and spices, but also coffee or green tea, berries, seeds or nuts, and of course olives will give you a good boost in polyphenols.
You have logged 3 servings.
- We recommend that you consume a minimum of 21 of Polyphenol Boosters per week.
- You eat less than the recommended servings of Polyphenol Boosters.
This means that you need to increase by at least 18 servings.
Specifically, you should:
Fermented Foods
Fermentation is an ancient method of preservation entirely based on microbial activity.
When consumed in sufficient quantities, fermented foods can help modulate the microbiome while enhancing and adding flavours to the meals you eat. Packed with live microorganisms, they increase your gut microbiome diversity and stability. If you are sensitive to dairy, there are multiple non-dairy options to choose from: Water kefir, sauerkraut, kimchi or kombucha.
You have logged 3 servings.
- We recommend that you consume a minimum of 14 of Fermented Foods per week.
- You eat less than the recommended servings of Fermented Foods.
This means that you need to increase by at least 11 servings.
These foods can benefit your gut microbiome when consumed in moderate amounts, i.e. not too little, and not too much.
Similar to Superfoods, Moderation Foods increase diversity due to special chemicals or live microbes. But, unlike Superfoods, they also contain chemicals that negatively affect the gut microbiome in high amounts.
2 out of 2 food categories in Moderation Foods deviate from our ideal microbiome diet.
Seafood
Seafood is naturally rich in omega-3, vitamin D and selenium, but is often also contaminated with heavy metals.
Omega-3 fatty acids cannot be made by the human body, and therefore need to be obtained through the diet. There seems to be a strong link between omega-3 fatty acids, anti-inflammatory effects, and immune response. Get your fill by eating fatty fish such as mackerel, salmon, or herring; or consider vegan sources of omega-3 fatty acids like seaweed, algae, seeds, walnuts or kidney beans.
You have logged 0 servings.
- We recommend that you consume between 1 and 4 of Seafood per week.
- You eat less than the recommended servings of Seafood.
This means that you need to increase by at least 1 servings.
Specifically, you should:
Dairy
Dairy products are an easy way to engage with our microbial world.
They already contain probiotic microbes like Lactobacilli and Bifidobacteria. We recommend eating a moderate amount of unsweetened fermented milk products, like natural yoghurt or cheese. As a general rule, most cheeses contain microbes but it is worth mentioning that the artisanal types of chese contain higher amounts.
You have logged 4 servings.
- We recommend that you consume between 14 and 28 of Dairy per week.
- You eat less than the recommended servings of Dairy.
This means that you need to increase by at least 10 servings.
Specifically, you should:
Limitation foods ultimately harm your microbiome. You should see foods in this group as a treat to be enjoyed responsibly.
They contain harmful chemical compounds or lack sufficient nutrients to support a healthy gut microbiome.
3 out of 6 food categories in Limitation Foods deviate from our ideal microbiome diet.
Sweets, cakes and chocolate
Sweets, ice cream and pastries are often little more than flavoured fats and sugars.
Their vitamin and mineral content is extremely low while their calories and addictiveness are extremely high. Don't be tempted! Instead, choose nuts or fruits as healthy alternatives to snack on. Consider banana slices topped with nut butter, raspberries with dark chocolate chips or chia seed pudding as options when craving something sweet.
You have logged 4 servings.
- We recommend that you consume a maximum of 1 of Sweets, cakes and chocolate per week.
- You eat more than the recommended servings of Sweets, cakes and chocolate.
This means that you need to decrease by at least 3 servings.
Specifically, you should:
Sweet Drinks
A high intake of sugar-sweetened drinks, such as soft drinks has been associated with negative effects for your health.
But, getting enough liquids is key for our microbes and general wellbeing. Therefore, drink water when you are thirsty, for your meals, and when you are physically active. Consider adding lemon slices or juice, mint or berries to sparkling water to add flavour.
You have logged 7 servings.
- We recommend that you consume a maximum of 3 of Sweet Drinks per week.
- You eat more than the recommended servings of Sweet Drinks.
This means that you need to decrease by at least 4 servings.
Specifically, you should:
Ultra-processed foods
Ultra-processed products are highly palatable, accessible, and last forever, yet they are detrimental to your gut and overall health.
They are typically constructed from a limited number of industrial ingredients, which means they are low in dietary fibre, micronutrients, phytochemicals, and microbes typically found in natural foods. The biggest risk here is that this foods are specifically designed to be highly addictive. Because of this you may develop habits that slowly displace real and nutritious foods in your meals.
You have logged 8 servings.
- We recommend that you consume a maximum of 4 of Ultra-processed foods per week.
- You eat more than the recommended servings of Ultra-processed foods.
This means that you need to decrease by at least 4 servings.
Meat and Eggs
Animal products like meat and eggs tend to contain high amounts of saturated fats but also a set of distinct compounds, which contribute to a higher risk of cardiovascular disease.
Carnitine, choline, betaine and lecithin are chemicals almost exclusively found in animal products. Your gut microbes and liver convert these into trimethylamine-N-oxide (TMAO), which is a major risk factor for chronic diseases. If you do eat meat, vary your consumption between high-quality, sources of lean white meat, lean red meat and eggs. Generally, try to minimize your consumption as much as possible.
You have logged 1 servings.
- We recommend that you consume a maximum of 6 of Meat and Eggs per week.
- You eat within the recommended servings of Meat and Eggs.
This is great. Keep it up!
Now, just make sure to:
Alcohol
Alcohol directly depletes bacteria with anti-inflammatory properties and erodes your intestinal barrier.
This allows harmful bacteria or components of their membranes to leak into the bloodstream, reaching other organs that can be damaged. Minimize your consumption as much as possible and avoid drinks with added sugar or artificial sweeteners (cocktails, long drinks, industrially produced mixes). We recommend drinking moderate amounts of red wine, due to its high polyphenol content, in the 'traditional' way during the main meal of the day.
You have logged 1 servings.
- We recommend that you consume a maximum of 7 of Alcohol per week.
- You eat within the recommended servings of Alcohol.
This is great. Keep it up!
Now, just make sure to:
Artificial Sweeteners
Artificial sweeteners found in processed foods and drinks mess with your body's chemical and learned response to energy intake.
To maintain adequate energy levels, it is normal for your body to release insulin after eating something sweet. Artificial sweeteners can potentially reduce the ability of sweet foods to trigger this natural response. This in turn may increase appetite and the desire for food intake. Hence, excessive consumption of high-intensity artificial sweeteners can alter body weight regulation and have negative effects on your health. Occasional consumption of artificial sweeteners probably won't do any harm, but that doesn't necessarily mean they are beneficial to your health. Choose to eat real food whenever possible.
You have logged 0 servings.
- We recommend that you consume a maximum of 3 of Artificial Sweeteners per week.
- You eat within the recommended servings of Artificial Sweeteners.
This is great. Keep it up!
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