Can the Microbiome Diet Restore a Healthy Gut?
The human gut microbiome is a major harbor as well as an ecosystem of nearly or close to almost 100 trillion microorganisms situated in the digestive tract. These microbes go by the colloquial terms in medical literature referred to as gut microbiota, intestinal flora, gut flora, and more. The microbiome diet is considered a three-phase program that begins with the elimination phase firstly (the fourth R phase), which allows scope for restoring a healthy oral and gut health microbiome for those individuals who are consuming processed, refined, saturated foods that are non-microbiome-friendly foods for a long time period. The elimination phase of the diet is followed up by phases two and three which are less restrictive.
The focus of these three phases is on individuals consuming gut-friendly microbe-promoting natural foods such as fresh or frozen fruits, vegetables, lean proteins, and large amounts of prebiotic and probiotic foods.
What Are the Foods Incorporated in the Microbiome Diet?
The main foods that are allowed on the microbiome diet include:
- Non-Starchy Fruits and Veggies: Such as berries, leafy greens, kiwis, citrus fruits, artichokes, onions, leeks, radishes, avocadoes, and cherries.
- Lean Meat: Grass-fed lean meats or protein.
- Low Mercury Content Fish or Seafood: Such as salmon, trout, sardines, mackerel, catfish, and white fish.
- Nuts and Seeds: Any fiber and protein-rich nut is allowed as a part of the microbiome diet except for peanuts that do not count as true nuts and as legumes only, hence eliminated from this diet.
- Prebiotic Foods and Probiotic Foods: While probiotics range from miso, tempeh, dairy products, yogurt, kombucha, and sauerkraut, prebiotic foods that can be included in this diet are foods rich in dietary fiber like leeks, dandelions, greens, bananas, asparagus, and more.
What Are the Dietary Phases of Microbiome Diet?
The microbiome diet has been elaborated into the three phases of the diet, which are listed and explained below in detail as follows:
Phase 1: The Four R’s:
The first phase of the microbiome diet is known as the most restrictive and is also deemed by nutrition experts to be an unnecessary phase for most individuals. The first phase of the microbiome diet is a 21-day phase, where individuals are required to avoid even some specific health foods, such as soy, dairy, grains, eggs, legumes, starchy vegetables, starchy fruits, sugars, artificial sweeteners, packaged or processed foods, fillers, and others. In this phase, only some foods are specifically encouraged such as the consumption of organic, prebiotic-rich foods, such as greens, asparagus, garlic, leeks, onions, and fermented foods like sauerkraut and yogurt for instance are quite rich in probiotic content. Phase one is based on the "Four R's" or the four R principle:
- Remove: This stands for eliminating all the foods that contribute to an unbalanced or disturbed gut microbiome. Avoiding processed foods, added or artificial sugars, hormones, antibiotics, as well as foods that are inorganic and may contain pesticides would be a health threat that needs elimination.
- Repair: This “R” stands for consuming large proportions of plant-based foods and supplements that should be included in the daily diet to help increase the healthy bacterial gut microbiome.
- Replace: This stands for replacing all processed or refined foods by using homemade or commercial herbs and spices or multivitamin supplements as suggested by the registered healthcare professional, that can definitely improve the quality of the stomach acids and digestive enzymes, aiming hence to improve the quality of bacteria as well in the gut.
- Reinoculate: This comprises of consuming foods with high probiotic and prebiotic content to ensure the gut has an increased count of pro-digestive beneficial bacteria.
Phase 2: The Metabolic Boost Phase:
This is also a 28-day phase that immediately succeeds the first phase and is a less restrictive phase in comparison, allowing for a bit more flexibility to include some health foods that were eliminated in the first phase. In this, one can include dairy, eggs, legumes, some gluten-free grains, and starchy fruits and vegetables like bananas, and sweet potatoes. In this phase one can only however consume fewer servings of the allowed foods and should include a larger proportion of phase 1 foods.
Phase 3: The Lifetime Tune-up Phase of Microbiome Diet:
This phase allows for complete healing of the gut from all the unhealthy gut microbiome rationale. Phase three can be called the maintenance phase of the microbiome diet, during which one can lessen the restrictive nature of the diet and include all types of varied foods, with the diet followers being encouraged to maintain this particular maintenance phase or style of diet plan or eating for sustaining a healthy life.
What Are the Drawbacks of the Restrictive Nature of the Microbiome Diet?
Though the microbiome diet is certainly a balanced diet according to nutrition experts, just like other dietary plans, it has its share of drawbacks. The major drawback is it is restrictive nature, especially in phase 1 which is the first 28 days of the diet and some individuals on follow restrictive diets suddenly can be prone to disordered eating. Especially for Individuals with a history of eating disorders, restrictive diets can create both physical and mental imbalance or an obsession with consuming only specific types of foods. According to nutrition experts, it is important for any healthy dietary plan to encourage the consumption of varied foods or diverse food groups taking more carbohydrates, protein, and heart-healthy fats for sustaining health. Also, another drawback is that some individuals who are already eating varied and nutrient-dense foods can experience digestive distress with the elimination of certain foods in phase 1 of this diet which plans to heal the gut microbiome. The same is applicable to individuals who consume less fiber or more easily digestible foods, who cannot accustom to such diet plans easily. Scientific evidence and investigation are required to support the purported health claims of this diet as well.
Conclusion
Though the microbiome diet attempts to restore the natural and pro-digestive supportive healthy bacterial gut flora, it is important to consult a medical professional, nutritionist, or dietician before implementing it as this diet is not meant for individuals with gastric issues or those looking for weight loss or those individuals with a history of eating disorders. Further, is restrictive nature of the phase 1 diet would make some individuals prone to nutrient deficiencies, while phase 3 of the diet that focuses on varied food groups is what is generally recommended as a healthy diet by nutrition experts.
