• The Microbiome Diet is a three-phase program aimed at helping you lose weight by restoring gut health.
  • It was developed by Dr. Raphael Kellman, a board-certified physician specializing in gut health.
  • It’s based on the idea that eating the justify foods will help keep your gut microbiome healthy — which is instrumental to your overall health.
  • Your gut microbiome is made up of trillions of bacteria and other microorganisms — both friendly and unfriendly.
  • Maintaining the justify balance of friendly and unfriendly bacteria in your gut is touted to improve digestion, reduce inflammation, decrease anxiety, and even improve brain function and mood.
  • A healthy balance of gut bacteria is also said to boost metabolism, eliminate cravings, and help you shed unwanted weight.

Foods to Avoid

The Microbiome Diet warns against eating an array of foods, which are thought to reduce the health of your gut and microbiome.
Thus, they should — at least initially — be completely avoided. These foods include:

  • Processed and fried foods.
  • Sugar and high-fructose corn syrup.
  • Artificial sweeteners, except for small quantities of Lakanto.
  • Trans and hydrogenated fats.
  • Starchy fruits and vegetables, such as bananas, potatoes, corn, and peas.
  • Deli meats high in salt and fats.
  • Peanuts, soy, and other legumes, except for chickpeas and lentils.
  • High-mercury fish.
  • Dried fruit and fruit juices.
  • All grains containing gluten.
  • Eggs and dairy, except for butter and ghee.
  • Yeast and foods containing it.

Foods to Eat

The following foods can be enjoyed throughout all phases of the Microbiome Diet:

  • Wild salmon and grass-fed meat.
  • Fermented vegetables, such as sauerkraut and kimchi.
  • Non-starchy vegetables, such as asparagus, carrots, garlic, artichokes, leeks, onions, and radishes.
  • Non-starchy fruits, such as tomatoes, avocado, apples, cherries, grapefruit, kiwi, oranges, nectarines, rhubarb, and coconut.
  • Nuts, seeds, and their butter.
  • Sunflower and olive oils.
  • Chickpeas and lentils.
  • Lakanto sweetener in small amounts.
  • Herbs and spices.

Other Potential Benefits

  • The Microbiome Diet may provide additional health benefits.
  • The main benefit is that it encourages eating plenty of fruit, vegetables, healthy fats, lean protein, and other plant-based foods. It also recommends limiting added sugar as well as processed and fried foods.
  • Despite claims that a healthier gut will boost your metabolism, reduce cravings, and promote weight loss, research in humans to confirm these benefits is lacking
  • Microbiome Diet tends to be naturally low in fat but rich in vitamins, minerals, and fiber — which may contribute to weight loss without the need to count calories or measure portion sizes
  • By improving your gut health, the Microbiome Diet may also protect against a variety of diseases
  • These include obesity, type 2 diabetes, heart disease, metabolic syndrome, colon cancer, Alzheimer’s, and depression
  • What’s more, your microbiome is responsible for turning fiber into short-chain fatty acids that strengthen your gut wall and your immune system
  • A stronger gut wall can help prevent unwanted substances from entering your body and provoke an immune response