pbmdel
Active Member
The gut microbiome is composed of trillions of microorganisms, with the highest concentration and diversity found in the large intestine (colon). It is the foundation for overall health.
A healthy gut microbiome supports immune function (80% of it is in there), digestion, and nutrient absorption. It is easy to influence, andhas quick results: Changes to the gut microbiome can occur within days or weeks, leading to noticeable improvements in energy, digestion, and mood. It is cost-effective: Incorporating gut-friendly foods and habitscan be budget-friendly.
The primary food source for it is dietary fiber. All plants have fiber, and only plants have fiber.
The American Gut Project launched in 2012 as part of the Earth Microbiome Project analyzed over 15,000 microbiome samples from more than 11,000 participants across 42 countries. The most notable finding is the "30+ plant rule", which says individuals who consumed 30+ different types of plant-based foods per week had more diverse gut microbes.
Since changing to a mostly whole-food plant-based diet (Flexitarian) in January 2022, as an 88 year old male, I quickly (as noted above) have come to feel the best in my life, as far as my memory recalls. On my 3-month checkup with the doc recently, he said my blood work was that of a 40 year old.
The gut-care plant-based part of my diet is mostly from three excellent web based pre-prepared meal vendors...15-30 plant ingredients in each meal, and many different ones to select from...goleafside.com, daily-harvest.com, and plantstrong.com. Minimal preparation, great tasting, virtually no cleanup. I get two meals out of each package...cost $4-$6. Of course, I still could die tomorrow.
As noted above, it is fiber that is the main source in building up the gut microbiome.
The many intakes, which can tear it down are:
A healthy gut microbiome supports immune function (80% of it is in there), digestion, and nutrient absorption. It is easy to influence, andhas quick results: Changes to the gut microbiome can occur within days or weeks, leading to noticeable improvements in energy, digestion, and mood. It is cost-effective: Incorporating gut-friendly foods and habitscan be budget-friendly.
The primary food source for it is dietary fiber. All plants have fiber, and only plants have fiber.
The American Gut Project launched in 2012 as part of the Earth Microbiome Project analyzed over 15,000 microbiome samples from more than 11,000 participants across 42 countries. The most notable finding is the "30+ plant rule", which says individuals who consumed 30+ different types of plant-based foods per week had more diverse gut microbes.
Since changing to a mostly whole-food plant-based diet (Flexitarian) in January 2022, as an 88 year old male, I quickly (as noted above) have come to feel the best in my life, as far as my memory recalls. On my 3-month checkup with the doc recently, he said my blood work was that of a 40 year old.
The gut-care plant-based part of my diet is mostly from three excellent web based pre-prepared meal vendors...15-30 plant ingredients in each meal, and many different ones to select from...goleafside.com, daily-harvest.com, and plantstrong.com. Minimal preparation, great tasting, virtually no cleanup. I get two meals out of each package...cost $4-$6. Of course, I still could die tomorrow.
As noted above, it is fiber that is the main source in building up the gut microbiome.
The many intakes, which can tear it down are:
- Antibiotics...indiscriminately kill both harmful and beneficial bacteria. Even a single course can have long-lasting effects, with some individuals experiencing persistent changes for months or even years.
- Sugary foods and drinks
- Ultra-processed foods
- Artificial sweeteners
- Fried foods
- Red meat and high-fat animal products
- Refined grains
- Alcohol
- Salty foods
- Dairy products (especially for those with lactose intolerance)
