My anti-aging book, 100 Years Young the Natural Way, published in 2005, had a big chapter on Probiotics and Intestinal Flora. Now in 2021 on this same life-saving subject the microbiome diet is now the hottest health topic—and getting more and more attention as research uncovers more and more major health benefits of good microbes in the intestines. So you see I foresaw this major health problem much earlier. The microbiome is the diverse microbes in your gut and intestines. Some say the microbiome is the ”newly discovered organ”, actually weighting only about 2 to 6 pounds. It is essential to have the good microbe outnumber the bad. Research studies on the microbiome is increasing rapidly every year.
Some of the many major advantages of a wide variety of good microbes from probiotics and prebiotics (foods explained below) in the gut based on hundreds of scientific studies are:
– Greater energy, and mood
– Healthier immune system and intestines
– Reduces inflammation
– Reduction in risk of diabetes, heart disease and many cancers
– Improves metabolism and digestion
– Promotes healthy elimination. (Also your daily elimination is a good indication of a healthy microbiome. That is all I can say on this delicate subject.)
– Improved brain function benefitting: learning, memory, and nervous system. These beneficial effects of a healthy microbiome on the brain have been known now for many decades. Extensive research studies in this area are ongoing worldwide and increasing with promising effects of a healthy microbiome on Alzheimer’s disease and dementia.
– Longevity increases significantly and the effect is comparable to frequent exercise.
Also, a chronic bad imbalance in the gut microbiome can cause weight gain, and Irritable Bowel Syndrome. It’s called Dysbiosis.
What is a healthy daily microbiome diet (probiotic and prebiotic foods):
– A diet high in fiber is essential from a total of 5 to 6 servings of vegetables daily— and secondly from 2 or 3 servings of fruit. This is 7 or 8 vegetables, a variety of colours, daily for me, my strong recommendation. The fruits that are also anti-inflammatory are berries, cherries and grapes.
– Beans and fermented foods like Sauerkraut, and Kefir, and Greek yogurt with low sugar (my favourite desert)
– All varieties of green vegetables.
– Red wine and dark chocolate
– Green tea
Note: prebiotic and probiotic supplements are not as effective as whole foods in view of importance of fibre in the diet (at least 40 grams required per day).
Food producing bad bacteria:
– Saturated and trans fats (processed foods), vegetable oils, any low fiber foods, excess sugar, corn, red meat and dairy foods, soy, and tap water.
– Potatoes (sweet potatoes OK) should be limited. Also they are not a healthy combination with protein at a meal so I usually consume only in small quantities.
I view of the facts above it behooves us all to adapt a healthy microbiome diet or excess good microbes in the intestines. As time goes by you will be hearing more and more about the importance of the microbiome diet. Don’t delay. Also, in addition to the good diet a daily exercise routine is essential (at least 150 minutes per week is recommended by the health experts).