If you’re looking to boost your gut microbiome, Dr Gundry has a few tips for you. He’s a leading heart surgeon and the author of multiple New York Times best-selling books on gut health.
He recommends a plant-based diet and avoids foods that contain lectins, which may be irritating to your gut. He’s also a big proponent of polyphenols, which are found in dark-colored fruits and vegetables.
1. Eat a Plant-Based Diet
The best way to keep your gut microbiome healthy is to eat a plant-based diet. These foods include vegetables, fruits, nuts and whole grains.
A healthy diet is full of fiber, which supports the growth of good bacteria in your gut and helps regulate your bowel movements. It also includes plenty of antioxidant-rich plants, which protect your body from free radical damage.
Eating a plant-based diet can also help to keep your heart healthy, as it decreases the amount of saturated fat in your system and increases the amount of fiber in your diet. In turn, it reduces your risk of heart disease and stroke.
The best way to eat a health diet is to avoid processed and ultra-processed foods, which contain ingredients that suppress ‘good’ bacteria or increase ‘bad’ bacteria. These foods also tend to have high levels of refined sugars, which starve your microbiome and cause inflammation.
2. Avoid Lectins
Lectins are naturally-occurring proteins that are found in many foods. They help plants protect themselves from predators and toxins.
They also play an important role in plant defense against insects, molds and fungi.
However, too much of a plant lectin can be toxic for some people, especially those with autoimmune conditions. It can also lead to a variety of digestive issues including diarrhea, bloating and leaky gut syndrome.
There are a number of ways to minimize the amount of lectins in your diet. For example, soaking beans and legumes before cooking can reduce their lectin content.
3. Eat Mushrooms
The health of your gut microbiome is crucial to your overall well-being. It plays a vital role in your weight management, brain health and digestion.
When it’s healthy, the gut microbiome helps your body to absorb nutrients, regulate bowel movements and produce short-chain fatty acids. When it’s out of balance, you can experience a range of issues, including digestive problems, autoimmune and gastrointestinal disorders, irritable bowel syndrome (IBS), inflammation, depression and weight gain.
Eating mushrooms regularly can help to restore the health of your gut microbiome and increase the numbers of good bacteria within the gut. Chaga, Reishi and Maitake mushrooms all have been proven to promote the growth of beneficial bacteria and also support a healthy immune system, detoxification and energy levels.
4. Eat Basil Seeds
Basil seeds are packed with a variety of nutrients including fibre, potassium, calcium, magnesium and iron. They also contain a lot of alpha-linolenic acid (ALA) that helps the body produce energy, reduce inflammation and protect against heart disease.
Basil has a high concentration of pectin, a prebiotic fibre that feeds the gut microbiome and aids digestion. It also helps keep you feeling fuller for longer, reducing cravings and promoting weight loss.
Moreover, consuming basil seeds after meals can help manage blood sugar levels. This is a good idea for diabetics as it can improve insulin sensitivity and control blood glucose.
5. Eat Chicory
When you’re eating a variety of healthy foods, your gut microbiome will respond in a positive way, and it will be less likely to develop issues.
Eating a plant-based diet will maximize the diversity of the bacteria that make up your gut microbiome. That means you should aim to eat a wide range of whole fruits, vegetables and whole grains each day.
Chicory is one of the best natural sources of a prebiotic, which feeds your good gut bacteria. This prebiotic boosts your immune system and promotes a balanced gut microbiome, which in turn optimizes nutrient absorption and reduces inflammation.
In addition to fiber, chicory root also contains a functional carbohydrate called palatinose. This carbohydrate helps slow the release of sugars into your blood and improves fat oxidation during exercise.
