Everyone’s microbiome is unique, but the key strategy is to create a permanently rich and diverse personal population of gut bacteria.
Avoid:
AntibioticsSugarProcessed foodsSugary and energy drinksArtificial sweeteners
Choose:
Full-fat live yogurt and probiotics
Fermented foods (kefir, sauerkraut, etc.) Polyphenolrich foods (chocolate, red wine, berries, etc.)
High-fiber foods (kale, beans, cabbage, etc.)
A wide variety of plant foods
Quality protein sources, including meat
Quality fats, including animal fats
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2 J Clin Invest, 2015; 125: 926–38
3 Exp Neurobiol, 2020 doi: 10.5607/en20047
4 J Pediatr Gastroenterol Nutr, 2002; 34 Suppl 1: S14–7
5 Minerva Gastroenterol Dietol, 2018; 64: 333–50
6 Cell, 2016; 167: 1469–80.e12
7 Mol Neurobiol, 2019; 56: 1841–51; Brain, 2020; 143:3077–88
8 Exp Gerontol, 2019; 115: 122–31
9 Sci Rep, 2016; 6,…
