Dietary Guidelines for a Healthy Microbiota

An exploding area of research is our microbiota – the bacteria in our guts and their possible role in health and disease.  The Physicians Committee for Responsible Medicine recently (July 2016) released seven dietary guidelines for a healthy microbiota.

The seven guidelines are as follows:

1. Build meals around plant-based foods: vegetables, fruits, whole grains, and legumes.
2. Aim to consume at least 50 to 55 grams of fiber daily.
3. Include at least 5 to 8 grams of plant-based prebiotics per day. Aim for at least two servings of prebiotic foods outlined in the guidelines below.
4. Add fermented foods, or probiotics, to your diet.
5. Avoid red meat, high-fat dairy products, fried foods, food additives, and advanced glycation end (AGE) products.
6. Limit fat intake, especially if you have or are at risk for type 2 diabetes.
7. Use antibiotics only when necessary and avoid using for viral illnesses.

An expanded list with examples is here while a more in depth discussion (with references) is here.

For a nice graphic of foods to eat more of, see here.