One of the most exciting medical breakthroughs of the past decade has been the discovery of the importance of the microbiome. The microbiome is a community of trillions of bacteria living within each of us, playing a crucial role in many aspects of our health—and particularly in our digestion, metabolism, and weight.
For many years I have been helping my patients lose weight by supporting their microbiome. I recommend fermented foods such as yogurt and sauerkraut, which are full of live, friendly bacteriaas well as probiotics, bacteria in powder, pill, or capsule form.
I’ve also come up with what Icall the Microbiome Superfoods: foods that are rich in fiber and other ingredients that help support your microbiome by nourishing friendly bacteria.
Your Microbiome Superfoods
Natural probiotics, which replenish your microbiome with additional healthy bacteria
- Fermented vegetables, such as sauerkraut and kimchee
- Fermented dairy products, such as kefir (a fermented milk) and yogurt made from sheep’s or goat’s milk (better for most people than cow’s milk products)
Natural prebiotics: foods that nourish the healthy bacteria already in your microbiome
- Asparagus
- Carrots
- Garlic
- Jerusalem artichoke
- Jicama
- Leeks
- Onions
- Radishes
- Tomatoes
The great thing about these Superfoods is that they are actual whole foods. You can’t mimic their benefits by taking supplements, because nature has done a better job of feeding us than any supplement factory ever could. In each Microbiome Superfood you will find a natural and unique blend of nutrients, antioxidants, anti-inflammatories, and prebiotics—a special combination that works in fellowship to heal your gut, nourish your microbiome, and boost your general health. No nutritionist, scientist, physician, or weight-loss specialist could ever match these brilliant combinations!
Meet the Jerusalem Artichoke: A Special Superfood
All of the Microbiome Superfoods are extraordinary aids in weight loss and overall health. But one of the most special is the Jerusalem artichoke, a small, knobby root vegetable also known as the sunchoke.
Jerusalem artichokes make for a delicious salad. Scrub them, slice them very thin, and dress them with lemon and extra-virgin olive oil. Or you steam them and eat them with lemon and oil, or with aioli, a homemade garlicky mayonnaise.
This starchy vegetable is full of inulin, a type of fiber that your friendly bacteria depend on to flourish and keep you healthy. It also contains B vitamins, which help your body to process stress and support your immune system. Thiamine, in particular, supports your stomach’s production of acid, a key factor in good digestion.
Jerusalem artichokes are also a terrific source of potassium, which is crucial for muscle contraction and nerve functionThey’re full of immune-boosting vitamin C and they’re loaded with iron and copper, both of which will help to give you thick, richly colored hair.
The Synergy of Weight Loss
I usually try to get my patients to look at the big picture: to do a wide range of things to support their microbiome and their efforts to achieve a healthy weight. Exercise, sleep, and stress-free eating are all important components in any weight-loss program. So are the right evidence-based supplements.
The Microbiome Superfoods are so powerful, you can almost rely on them alone in your efforts to rebalance your microbiome and lose weight. Focus on these foods, and you’ll be amazed at the positive difference they can make in your mood, your energy levelsand your weight. Enjoy!
