The Microbiome Diet 101 (Part 1)

Microbiome 101 Part 1

As a specialist in functional medicine in New York City and intestinal health for over two decades, I have seen phenomenal transformations take place in patients when applying the principles of The Microbiome Diet. By refocusing the way we eat and live, it is possible to tap into the healing power of the trillions of microscopic organisms flourishing within the intestine, collectively called the gut microbiome. These bacteria are our most important health allies, instrumental in key processes that take place in the body every day.  They help digest our food, govern appetite, control metabolism, regulate the immune system, influence mood and brain function and even help determine the ways genes are expressed. Without them, we lack the foundation necessary to maintain or rebuild health and vibrancy.

What is The Microbiome Diet?

This is the first diet of it’s kind, based upon cutting edge scientific breakthroughs to heal and replenish the microbiome.  When the microbiome flourishes so do we, however when it’s out of balance, a state called dysbiosis, our health begins to falter. The Microbiome Diet was created with the specific focus of nourishing friendly, protective bacteria, while pruning species that have overgrown healthy limits. This approach not only improves function through the entire body, it raises the bar on what it means to actually be healthy. Patients frequently report benefits in systems and areas that seem completely disconnected from gut health.  All roads lead to the microbiome and all health stems from a vibrant, thriving ecosystem.

Microbiome Basics

1) As much as 90% of the cells in your body are actually bacterial, not human!

2) The vast majority of species are helpful and necessary for both life and health, including those that may become pathogenic when overgrown.  In the right balance, most strains contribute to the health of the whole. (So let’s maintain balance!)

3) The microbiome produces Short Chain Fatty Acids (SCFA) which are used as a fuel source by cells of the intestine, promote the growth of healthful strains of bacteria, decrease inflammation, improve the immune system, boost brain function, balance mood, and even alleviate anxiety.

4) Neurotransmitters are chemical messengers transmitting information through the brain and body, influencing the way we think and feel, plus they’re made by bacteria!

5) They produce natural antibiotics and vitamins to protect and nourish us.

6) Microbes regulate metabolism.  

7) The immune system and microbiome live together in the intestine and are inextricably intertwined.  The health of one depends on the health of the other.

Microbiome Diet Basics

While we’ll go much deeper into the specifics of The Microbiome Diet in part two, here are some of the basic principles of eating for the overall health of your microbiome.

1) Load up on plant foods that heal your gut and support the microbiome.

2) Avoid foods that are inflammatory and trigger imbalances in the gut microbiome.

3) Consume foods loaded with natural probiotics, which replenish the microbiome.

4) Consume foods containing prebiotic fibers to nourish healing bacteria.

5) Certain herbs, spices, and compounds are beneficial and can improve the overall health of both your intestine and bacteria.

Be sure to check back for Part 2 of The Microbiome Diet!

Microbiome Medicine Summit II

Microbiome Medicine Summit II

June 8, 2017
A Deeper Look At Depression and Anxiety Through The Gut Microbiome
A Deeper Look At Depression

A Deeper Look At Depression and Anxiety Through The Gut Microbiome

March 21, 2017
Where The Functional Medicine World Is Failing Autoimmune Disease
Functional Medicine World Is Failing Autoimmune Disease

Where The Functional Medicine World Is Failing Autoimmune Disease

February 6, 2017
Low Dose Naltrexone: A Promising Option
Low Dose Naltrexone

Low Dose Naltrexone: A Promising Option

January 26, 2017
The Microbiome Diet 101 (Part 3) – Spotlight On Supplements
Spotlight On Supplements

The Microbiome Diet 101 (Part 3) – Spotlight On Supplements

December 16, 2016
The Microbiome Diet 101 (Part 2)
Microbiome 101 Part 2

The Microbiome Diet 101 (Part 2)

November 20, 2016
Spotlight on Crohn’s Disease
Spotlight On Crohn's Disease

Spotlight on Crohn’s Disease

October 17, 2016
Top Supplement Questions Answered
Pills on spoon

Top Supplement Questions Answered

August 11, 2016
PEMF – Improving Cellular Health Through Magnetic Fields
PEMFcells

PEMF – Improving Cellular Health Through Magnetic Fields

August 5, 2016
Novel Treatments For PCOS
Novel Treatments For PCOS

Novel Treatments For PCOS

July 20, 2016
The Best Natural Treatments For Chronic Lyme Disease
THE BEST NATURAL TREATMENTS FOR LONG-TERM LYME DISEASE

The Best Natural Treatments For Chronic Lyme Disease

July 12, 2016
Ten Healthy Eating Musts for Autoimmune Disease

Ten Healthy Eating Musts for Autoimmune Disease

May 10, 2016
Boost Weight Loss By Revamping Your Gut Microbiome

Boost Weight Loss By Revamping Your Gut Microbiome

May 5, 2016
Depressed? It’s Not All In Your Head! Microbiome Medicine Can Help.

Depressed? It’s Not All In Your Head! Microbiome Medicine Can Help.

March 7, 2016
The Secret Benefits Of A Healthy Gut Microbiome

The Secret Benefits Of A Healthy Gut Microbiome

February 15, 2016
The Skin Microbiome. The Unseen Warrior.

The Skin Microbiome. The Unseen Warrior.

February 10, 2016
An Exclusive Interview with Dr. Terry Wahls

An Exclusive Interview with Dr. Terry Wahls

January 18, 2016
The Root Cause Of Modern Illness

The Root Cause Of Modern Illness

January 18, 2016
Spotlight on Thyroid Medications

Spotlight on Thyroid Medications

January 12, 2016
The Matrix of Chronic Illness

The Matrix of Chronic Illness

January 5, 2016
If You Are On Thyroid Medication and Still Don’t Feel Good-This One’s For You!

If You Are On Thyroid Medication and Still Don’t Feel Good-This One’s For You!

December 24, 2015
Thyroid- The Missing Link in Gut Disorders

Thyroid- The Missing Link in Gut Disorders

December 7, 2015
Paleo VS the Microbiome Diet

Paleo VS the Microbiome Diet

December 3, 2015
Chronic Lyme-It’s not just a myth.

Chronic Lyme-It’s not just a myth.

August 28, 2015
Are You Saying These Five Things? It’s Probably Your Thyroid.

Are You Saying These Five Things? It’s Probably Your Thyroid.

May 6, 2015
An Exclusive Interview with Ann Louise Gittleman: Diagnosing and Treating Parasites to Achieve Gut Health

An Exclusive Interview with Ann Louise Gittleman: Diagnosing and Treating Parasites to Achieve Gut Health

April 22, 2015
Is There Proof in the Paleo Pudding? Three Reasons Why The Microbiome Diet is Better for Your Mind, Body, and Life

Is There Proof in the Paleo Pudding? Three Reasons Why The Microbiome Diet is Better for Your Mind, Body, and Life

February 20, 2015
The Microbiome: An Essential Treatment for Healing Autoimmune Disease

The Microbiome: An Essential Treatment for Healing Autoimmune Disease

January 30, 2015
One Size Does Not Fit All: The Importance of Diversity in Health, Healing and Life

One Size Does Not Fit All: The Importance of Diversity in Health, Healing and Life

January 23, 2015
Microbiome Chocolate Cake with Chocolate Ganache and Raspberry Coulis

Microbiome Chocolate Cake with Chocolate Ganache and Raspberry Coulis

December 30, 2014
Delicious Potato Latkes
Potato Latkes

Delicious Potato Latkes

December 17, 2014
Thanksgiving On the Microbiome Diet
Roasted Brussel Sprouts

Thanksgiving On the Microbiome Diet

November 26, 2014
Gluten-Free Microbiome Friendly Stuffing with Apple, Fennel and Fresh Herbs
Thanksgiving Recipes

Gluten-Free Microbiome Friendly Stuffing with Apple, Fennel and Fresh Herbs

November 26, 2014
Pumpkin Pie Pudding
Pumpkin Pie Pudding Recipe

Pumpkin Pie Pudding

November 26, 2014
Kefir: Yogurt’s Secret Weight-Loss Twin
Yogurt and Weightloss

Kefir: Yogurt’s Secret Weight-Loss Twin

September 16, 2014
Yacon: The New Weight-Loss Miracle Supplement
Yacon for Weight Loss

Yacon: The New Weight-Loss Miracle Supplement

September 12, 2014
The Miracle Weight-Loss Probiotic
Weightloss Probiotic

The Miracle Weight-Loss Probiotic

September 9, 2014
Want to Lose Weight? Stop Taking Prilosec!
Prilosec Weight Gain

Want to Lose Weight? Stop Taking Prilosec!

September 5, 2014
Probiotics vs. Prebiotics: Is There a Difference? 
Probiotics vs Prebiotics

Probiotics vs. Prebiotics: Is There a Difference? 

September 2, 2014
The New Breed of Weight-Loss Superfoods
Superfoods for Weight Loss

The New Breed of Weight-Loss Superfoods

August 29, 2014
Our Two Ecologies
Microbiome Ecologies

Our Two Ecologies

August 26, 2014
Why Fermented Foods Are Good for Weight Loss, Mood, Glowing Skin, and Overall Health

Why Fermented Foods Are Good for Weight Loss, Mood, Glowing Skin, and Overall Health

August 22, 2014
Butyrate: Your New Weight-Loss Secret
Butyrate for Weight Loss

Butyrate: Your New Weight-Loss Secret

August 19, 2014
5 Foods to Help Wean Yourself Off Sugar
How to use Food to Stop Sugar Cravings

5 Foods to Help Wean Yourself Off Sugar

August 15, 2014
Nourish Your Healthy Bacteria and They Will Help You Lose Weight!
Weight Loss with Healthy Bacteria

Nourish Your Healthy Bacteria and They Will Help You Lose Weight!

August 12, 2014
A New View of the Gut: No More Blind Tubes
No More Blind Tubes

A New View of the Gut: No More Blind Tubes

August 8, 2014
Fermented Vegetables: Your New Weight-Loss and Beauty Aid
Fermented Foods for Weight Loss and Beauty

Fermented Vegetables: Your New Weight-Loss and Beauty Aid

August 5, 2014
Who Are We, Really? Maybe Our Bacteria Have the Answer
Who Are We?

Who Are We, Really? Maybe Our Bacteria Have the Answer

August 1, 2014
Beauty Secrets of Your Microbiome

Beauty Secrets of Your Microbiome

July 29, 2014
Healthy Gut, Healthy Microbiome…Healthy Weight
Microbiome and Weight Loss

Healthy Gut, Healthy Microbiome…Healthy Weight

July 25, 2014
How the Microbiome Will Revolutionize Our Approach to Weight Loss
Microbiome and Weight Loss

How the Microbiome Will Revolutionize Our Approach to Weight Loss

July 21, 2014