Scroll down for the “Microbiome Mash-Up” recipe

Research on the microbiome has exploded in recent years. Its links to health are endless and remarkable. The microbiome has been shown to affect most, or possibly all, health conditions, and sometimes dramatically. It is, therefore, essential to support our own healthy gut communities. And diversity is key! Research has shown that guts that host many different kinds of microbes are the healthiest.

The list of conditions which arise from, or are worsened, by lack of microbial diversity includes, but is not limited to digestive conditions such as IBS, Crohn’s, colitis, constipation, diarrhea, bloating, leaky gut and poor “oral tolerance” (negative reactions to many foods). Depression and anxiety are more common or may be worsened. Diabetes and obesity; autoimmune conditions; allergies and asthma; acne, psoriasis, and eczema; suboptimal athletic performance; hormone imbalance; poor sleep; yeast infections; fatty liver; suboptimal thyroid function; increased inflammatory reactions; fatigue; brain fog; and chronic pain.

And please note that changes in the microbiome can have really powerful impacts. Take, for example, the studies that show normal weight mice becoming obese after having the gut bacteria from obese mice transplanted into their guts. It can be that powerful!

Here is why:

The microbiome’s key functions are to:

• digest food, absorb and activate nutrients
• detoxify chemicals
• modulate metabolism (affecting energy, weight gain, etc.)
• modulate hormones (including stress hormones, sex hormones and thyroid)
• modulate the nervous system (affecting mood, brain function, etc.)
• modulate the immune system (affecting inflammation, allergies, etc.)

When these things aren’t happening well, in harmony, or at all, disease arises.

There is good news! There are many lifestyle factors that increase microbiome diversity. Here are a few of them:

• consuming a lot of different kinds of vegetables, fruit and fibre
• eating a variety of different meals
• getting an adequate amount of exercise
• getting good quality sleep
• normal and consistent circadian rhythms (What are circadian rhythms? Circadian rhythms are physical, mental, and behavioral changes that follow a 24 hour cycle. For example, the sleep-wake cycle and timing of meals and exercise. Our bodies thrive on routine!)
• exposure to nature, outdoor activities
• interaction with pets
• having been born vaginally and breastfed

It is also good to know what to avoid. Factors that harm microbiome health include:

• chemical exposure from environmental chemicals, second hand smoke, BPA in plastic coffee lids, cosmetics, household cleaners, etc.
• living in sterile environments
• antibiotic use
• use of NSAIDs
• GMO foods
• antibiotics or hormones used in livestock and dairy products
• artificial sweeteners
• pesticides, herbicides and fungicides
• hormone imbalances
• stress
• poor digestive health (lack of digestive enzymes or poor functioning/movement of the digestive tract)

The American Gut Project concluded that people eating less than 10 different plant fibres per week had a much less abundant and diverse microbiome compared to those eating over 30 different plant fibres per week. While these “fibres” can include legumes, grains and nuts and seeds, it’s the vegetables and fruits that have the most powerful impact. Healthy and whole food feeds the microbiome better than anything else. It does the right thing, in the right dose, and in the right place. Supplements just can’t compete with food. Even probiotics, although sometimes necessary, can’t mimic the power of food.

Since the microbiome changes daily based on what you eat, aim for 30 different plant foods every day. Yes, you read that right!

How on earth do I do that, you ask? The best way is to focus on vegetables as the major component of each one of your meals. That will get you part way there. The following recipe will get you even farther.

“Microbiome Mash-Up” – The Most Powerful Dietary Strategy to Diversify Your Microbiome

Since learning about this in courses I’ve taken with Dr. Datis Kharrazian, it is now, 100%, my most highly recommended superfood.

Knowing that diversity is the most important hallmark of a healthy gut microbiome, you want to feed all those different microbes the unique plant fibres they require, and preferably daily. One of the best ways to do that is with the microbiome mash-up. This is the epitomy of using food as really good medicine!

On your next trip to the grocery store buy 15-20 different vegetables. Look for organic ones if possible, and especially those you don’t eat on a regular basis. Cut them up (and cook the ones that need cooking), and put them all in a blender with some water. Carrots and beets are flavorful and sweet and can improve the flavour if the other vegetables aren’t delicious. You can freeze this mash-up in jars, and pull out a jar every 5-7 days. Work up to consuming a few tablespoons per day – in a smoothie, in soup or just taken by the spoonful. This is a culinary delight if looked at in the right light! And good medicine too!

Here are some ideas of what to include in your mash-up:

Mushrooms, sea vegetables/seaweeds, onion family, brasicas, leafy greens, roots and tubers, parsely family, ginger family, berries, citrus and apple family. These groupings of foods feed different subsets of bacteria, but variety within these groupings is additionally beneficial as are other plants that aren’t listed. Fibres such as chia, psyllium, and ground flax seed are especially good food for our gut bacteria, but you may want to add them to your diet separately if you don’t tolerate a lot of fibre. For even more variety, add wildcrafted items when you can like high bush cranberries, fireweed leaves, wild mushrooms, spruce tips…

Remember, diversity in vegetables and fruits equals diversity in your microbiome!

Quantity alert!

When you put a lot of different ingredients in, the quantity adds up. As an example, I might use a 1/4 cauliflower, 15 spears of asparagus, 1/2 of a jicama, 1/2 a fennel bulb, a large bunch of parsley, a large beet, a cup of cooked cassava, a handful or two of green beans, plus the other 15 or so plants to produce a batch that will last at least 2 months eating about 4-5 tablespoons per day.

Shake it up!

Many of us tend to eat the same vegetables, and have our go-to recipes, which leaves us only eating a select few vegetables on a regular basis. Aim to eat different vegetables at different eats and on different days.

Digestion suggestion

If you find it hard to digest fibre or have been on a limited diet you’ll have to work up slowly to the full dose I have suggested. One of the goals of this approach is to help you tolerate more fibres so you can finally expand your diet, but if this does not work, there is likely something else that needs attention in your digestive system.

I hope this inspires you to eat more and more vegetables!