Gut bacteria diversity diet

Improve your health now.

How to increase gut bacteria diversity

Do this every day for 30 days to improve your gut health:

1. Wake up: Have one teaspoon of turmeric and one teaspoon of cinnamon
2. Morning: Have three cups of green tea with honey
3. Lunch: Have 5 different, raw fruit and vegetables
4. Afternoon: Have three cups of rooibos tea with honey
5. Dinner: Have at least one gut-healthy food: Brown rice, sweet potatoes, carrots or broccoli
6. Night: Have one teaspoon of turmeric and one teaspoon of cinnamon
7. Do this alongside your existing balanced diet

Once you have done this for 30 days, continue with your 5 fruit and vegetables along with gut-healthy dinners to maintain your newly acquired gut bacteria diversity. Good gut bacteria feed on plant fiber.

This does not replace your current diet. All of these things are done in addition to the foods that you already eat.

Gut diversity diet chart

Follow this diet chart to make it easy for you to remember what to do. Share it to social media, save it on your phone or print it out and stick it to your wall. Long press on the image or left click on it to enlarge it.

Follow these steps to improve gut bacteria diversity.

This should be done for 30 days. Go back to your normal eating plan (which must include 5 fruit and vegetables every day to maintain gut bacteria) afterwards.

Do these ingredients really improve gut diversity?

They definitely do improve your gut health - and I have the research to prove it.

Turmeric

People who took Turmeric tablets daily saw a 7% increase in gut bacteria.

Beneficial gut bacteria that increased were Clostridium, Bacteroides, Citrobacter, Cronobacter, Enterobacter, Enterococcus, Klebsiella, Parabacteroides and Pseudomonas.

Bad bacteria that decreased were Blautia and Ruminococcus.

Cinnamon

This study investigated the prebiotic (good gut bacteria enhancing) effects of cinnamon. The study examined the effects of black pepper, cayenne pepper, cinnamon, ginger, oregano, rosemary and turmeric.

Cinnamon (along with black pepper, cayenne pepper, ginger, oregano and rosemary) increased beneficial Bifidobacterium and Lactobacillus bacteria. All 7 of the examined spices inhibited negative Ruminococcus growth.

Cinnamon inhibited Fusobacterium and Clostridium bacteria.

The study notes that these spices displayed prebiotic activity by promoting good gut bacteria and antibiotic activity by inhibiting the overgrowth of bad gut bacteria.

Green tea

This study found that green tea revamped the gut microbiome (the ecosystem of bacteria in the gut) and the skin metabolome (metabolites and chemicals in the skin) in mice who were negatively affected from stress.

The test was done for 7 days. That means that it only took a week for green tea to have positive effects on beneficial gut bacteria.

In this study, green tea affected Bifidobacteria and Lactobacillus bacteria. Green tea helped the skin to defend itself against stress caused by UV exposure.

The study participants (the scientists, not the mice) say that this gives us insight into the prebiotic effects of green tea.

Honey

This scientific review notes that oligosaccharides from honey provide a prebiotic for good gut bacteria. They help with lactobacilli and bifidobacteria growth and improve metabolic function.

They say that numerous studies prove the antimicrobial (kills microorganisms that cause disease) effects of honey.

Raw fruit and vegetables

Raw fruit and vegetables are fantastic for good gut bacteria. A whole apple, for example, contains about 100 million bacteria.

Foods that improve good gut bacteria include fibrous food, nutrient dense food, fermented food, plant foods, vegetables, grains, beans, fruit, oatmeal, legumes, sauerkraut, cabbage, tempeh, soy, kimchi, miso, kefir, dandelion greens, broccoli, cauliflower, Brussels sprouts, kale, asparagus, seaweed, artichoke, Mexican turnip, root vegetables, potatoes, sweet potatoes, flax seeds, green leafy vegetables, spinach, lettuce, bananas, apples, garlic and gum Arabic (in no particular order).

That is a long list to memorize. Just know this: Raw fruit and vegetables introduce good gut bacteria into your system. The fiber form plant foods feed good gut bacteria. 

All the probiotic medication in the world won't do you any good if your diet can't sustain these good gut bacteria.

That's why you need to continue eating 5 fresh fruit and vegetables every day after the gut bacteria diversity diet. They maintain healthy gut bacteria colonies.

Rooibos tea

This study was done to examine the microbial action of diabetic monkeys and non-diabetic monkeys - and then examine the effects of rooibos tea intervention. Rooibos tea significantly affected the bacteria in the gut.

Rooibos tea reduced firmicutes (characteristic of diabetes) and increased bacteroidetes (reduced diabetes). This correlated with improved blood glucose levels and other health bio-markers in the diabetic monkeys.

The beneficial bacteria species that were increased by rooibos tea include akkermansia muciniphila, bacteroides intestinalis, and desulfovibrio piger and bifidobacterium adolescentis.

The study notes that the gut bacterial action in the monkeys is very similar to that of humans.

Brown rice

The beneficial gut bacterium Lactobacillus was measured in mice that ate 10% rice bran (one of the biggest differentials between brown rice and white rice) for 28 days.

Lactobacillus colonization was increased, compared to mice that ate a normal diet.

The study concluded that rice bran consumption (like that in brown rice) is a promising dietary intervention against digestive diseases and beneficial gut bacteria induction.

Sweet potatoes

This study found that sweet potatoes have amazing prebiotic effects. They promote the growth of beneficial gut bacteria called bifidobacterium genus. 

They also stimulate short chain fatty acids and butyric acid (which is needed for good gut bacteria growth, bad gut bacteria suppression and overall gut health).

Carrots

This study found that regular carrot consumption reduced cholesterol, increased fecal bile and fat excretion and increased stool weight.

200 grams of carrots were eaten every day for a 3 week period.

They note that these effects suggest that carrots positively change your metabolism and your bacterial flora. These changes lasted for 3 weeks after the carrot treatment was stopped.

This clearly indicates that we need to continue to consume raw fruit and vegetables to maintain a healthy gut environment.

Broccoli

This study notes that cruciferous veggies like broccoli and cabbage have compounds that gut bacteria need. The test found that cruciferous vegetables positively alter gut bacteria.

Conclusion

Now that you have read the research on how these ingredients positively change gut bacteria diversity, go back to the top of this article and use the diet chart that I created to improve your gut health.

It should only take 30 days to see remarkable changes in your gut. Stay Strong!

Support our website and buy this awesome Sweatshirt.