Microbiome Diet

microbiome diet

Microbiome Diet

The microbiome diet consists of happy healthy food that promotes gut health. The purpose of this diet is to balance unfriendly and friendly bacteria in a person’s gut to reduce inflammation, improve mood and brain function, reduce anxiety and enhance digestion.

The microbiome diet occurs in three phases. The first phase consists of the following:

• Remove all toxins, bad foods and chemicals from life and diet
• Replace these with supplements and foods that promote quality gut bacteria
• Repair the gut with a diet that supports the gut microbiome Diet
• Repopulate healthy gut bacteria with prebiotics and probiotics

The second phase is more flexible. People can eat some items that contain fruits, legumes and other foods that may contribute to gas. However, 90 percent of the diet should be gut-friendly.

The third phase is focused on maintenance. People should follow an 80/20 diet. 80 percent of their diet should be gut-friendly while people can have some cheat foods 20 percent of the time. However, it is important to avoid added sugar and processed foods whenever possible.


The Gut Brain Connection

The gut brain connection, also referred to as the gut brain axis, is a communication system between the brain and the gut. One of the biggest nerves that connects the brain and gut is the vagus nerve. It is responsible for sending signals to and from each system.

Some research shows that the tone and function of this nerve is reduced in certain gastrointestinal conditions, including Crohn’s disease and irritable bowel syndrome. This shows that issues with this nerve could result in improper signals traveling back and forth between the gut and the brain.

Neurotransmitters also connect the brain and the gut. These are a type of chemical produced by the brain. Serotonin is an example and a large amount of this neurotransmitter is made in the gut via a combined effort of healthy gut microbes and gut cells.

Various brain functions are also influenced by the trillions of gut microbes people have via the chemicals that these microbes help to create. Examples include:

• Propionate, acetate, butyrate and other short-chain fatty acids
• Chemicals that affect the brain after the metabolism of bile acids


The Role of the Immune System

The immune system also helps to connect the gut brain axis. Gut microbes and the gut play integral roles regarding inflammation and the immune system. Inflammation can result when the immune system is engaged for too long. This phenomenon has been associated with Alzheimer’s disease, depression and other brain disorders.

Certain bacteria produce an inflammatory toxin called lipopolysaccharide (LPS). If too much of this toxin gets out of the gut and into the blood, this can cause inflammation. A leaky gut barrier can allow this to happen. When the blood has high levels of LPS and inflammation markers, this has been associated with brain disorders, such as dementia, depression and schizophrenia.


The Microbiome Diet and Bubble Gut


Bubble gut is characterized by gas and an upset stomach. It occurs as a result of an unhealthy diet and poor overall gut health. This is not an uncommon issue. In fact, many people experience it at some point in life. With a general understanding of bubble gut, why it happens and the microbiome diet, people can restore their gut health to enhance their overall well-being.

What is Bubble Gut – Leaky Gut?

When the gut is digesting food, it is not silent. However, under normal circumstances, the sounds that the intestines make are typically subtle. If a person has bubble gut, the noise can be loud or excessive. These audible sounds are often accompanied by gas and stomach upset.

Several factors can contribute to this condition:

• Eating a lot of foods that produce excess gas, such as seeds, eggs, peaches, cabbage, carbonated beverages, beans, milk, prunes and onions
• Consuming irritants that aggravate the intestinal walls, such a tea, coffee and alcohol
• Getting too much fiber in the diet as this encourages gas production
• Behaviors that allow for excess gas, such as swallowing too much air when talking, yawning or eating
• Taking too many laxatives since these can contribute to air bubbles in the digestive tract

How to Fix Leaky Gut – Bubble Gut

Gut health is largely dependent on the foods that a person eats. Some foods contribute to greater health while others can have a negative impact on the gut. The first step is to significantly limit the foods that can promote bubble gut. These include:

• Milk
• Carbonated beverages
• Coffee, chocolate and teas that contain caffeine
• Foods that cause excess gas, such as prunes, broccoli and beans
• Foods with a high fiber content

Probiotics and Prebiotics

Prebiotics and probiotics have distinct differences. Prebiotics work to feed the healthy bacteria in the gut. Probiotics are the actual good bacteria that the gut needs for optimal health. To ensure adequate probiotic levels, it is important to get enough prebiotics so that the probiotics have the nourishment that they need to survive.

When someone’s diet is rich in prebiotics and probiotics, the gut has strong protection against the bad bacteria that can cause bubble gut and other digestive problems. Ideally, people will get most prebiotics and probiotics from their diet. However, supplements are a viable alternative when necessary.

A prebiotic feeds the gut’s healthy bacteria so that it can flourish. This nutrient aids the healthy bacteria in the gut to create the nutrients that the cells need for healthier digestion. The following are good prebiotic foods:

• Dandelion greens
• Chicory root
• Garlic
• Jerusalem artichoke
• Asparagus
• Konjac root
• Burdock root
• Natural cocoa

A probiotic is a live microorganism. When someone has adequate probiotic levels in their gut, they work to ensure balance so that the bad bacteria are not able to overwhelm the gut and cause issues. The bacteria in the Bifibacterium and Lactobacillus families are generally recommended.

Several foods are rich in probiotics, including:

• Kefir
• Yogurt
• Tempeh
• Sauerkraut
• Miso
• Kimchi
• Pickles
• Kombucha
• Natto
• Traditional buttermilk

Eating prebiotic and probiotic foods with each meal is an easy way to make sure that someone is getting enough of these. Just make sure that someone is using the proper cooking methods so that the foods maintain the highest levels of prebiotics and probiotics possible.

When eating prebiotic and probiotic foods, be mindful of the fiber content. It is best to use those that have a mild to moderate fiber level, especially during the first two phases of the microbiome diet.

There are probiotic and prebiotic supplements that people can take if they find it difficult to get enough of these in their diet. Make sure that the supplement is high in quality and that it has the right healthy microbes.

The signs probiotics are working may take a short while to be apparent. It can take some time for the benefits of probiotics to occur because the gut needs time to heal. The following are signs probiotics are working:

• Digestive noises are not as obvious
• The person experiences fewer episodes of gas
• An alleviation of stomach upset
• Less nausea and sour stomach

This information is important for learning how to fix leaky gut. By eliminating foods that contribute to bubble gut and eating a diet comprised of happy healthy food, it is possible to improve overall health.

Check out some of the best gut health supplements on the market.

More Research

“If you’ve ever “gone with your gut” to make a decision or felt “butterflies in your stomach” when nervous, you’re likely getting signals from an unexpected source: your second brain. Hidden in the walls of the digestive system, this “brain in your gut” is revolutionizing medicine’s understanding of the links between digestion, mood, health and even the way you think. woman with a glass of orange juice Scientists call this little brain the enteric nervous system (ENS). And it’s not so little. The ENS is two thin layers of more than 100 million nerve cells lining your gastrointestinal tract from esophagus to rectum.”

– John Hopkins Medicine –

More Research

“Pay attention to your gut-brain connection – it may contribute to your anxiety and digestion problems.”

– Harvard Health Publishing –