Microbiome Diet, To Heal Your Gut And Lose Weight


The Microbiome Diet,

To Heal Your Gut And Lose Weight

Microbiome Diet is a trendy diet that can heal your gut and Metabolism. It was developed by Dr. Raphael who was an eminent physician with specialisation in gut health.

What is the Microbiome diet?

Microbiome diet includes a three phase diet program that aims at weight loss by restoring gut health. The central idea of microbiome diet is that eating the right food makes your gut microbiome healthy, which in turn makes improvement in overall health.

Let us take a look at human microbiome-

A person’s gut microbiome is made up of trillions of bacteria and other micro organisms which are both friendly and unfriendly. Maintaining the right balance of these friendly and unfriendly bacteria is responsible for improvement in digestion, reduction of inflammation, decreased anxiety and improving brain functions.

How to follow the Microbiome Diet?

This diet is subdivided into the following three phases.

Phase 1: The Four R’s Meal Plan

The first phase exists for 21 days and the aim is to remove unhealthy bacteria from your gut. It is designed to populate the gut with probiotics to repair it’s lining. This is the most strict phase of the entire process.


It relates to cutting out on all the food, toxins, harmful chemicals that might cause inflammation. This includes pesticides, hormones, antibiotics, and some specific medicines.


Shift to the plant food options and heal your gut supporting the microbiome.


Consume certain herbs, spices and food supplements that replace the stomach acid and improve the quality of the bacteria in your gut.


You should be repopulating your bacteria by eating probiotic rich supplements.

This fist phase of the Microbiome diet includes giving up on a great variety of food including grains, eggs, dairy along with starchy fruits and vegetables.

Phase 2: The Metabolic Boost Meal Plan

Think healthy to stay healthy

This phase continues for 28 days. After the first stage, it is assumed that your gut and microbiome have gotten stronger, so that now your diet can be a bit more flexible. This phase also aims at avoiding the supposedly gut damaging foods. In this phase, you can add back dairy, gluten free grains and legumes to your diet. You can start eating mangoes, peaches, melons, pears, sweet potatoes and pears.

Phase 3: The Lifetime Tune-up

The last phase of the microbiome diet is also known as the maintenance phase. It has no specified length but you can continue with it as long as you want to lose weight. By this point, your gut and microbiome is believed to be healed fully. You only require 70% compliance in this phase. The foods with processed sugar and added sugar are avoided.

List of what to eat while on the Microbiome Diet?

  • Vegetables: radishes, carrots, garlic, yams, sweet potatoes and kimchi.
  • Fruits: apples, tomatoes, pears, peaches, melons and coconut.
  • Dairy: kefir and yogurt
  • Grains: brown rice, basmati rice, buckwheat and millet.
  • Fats: beans, flaxseed, sunflower and olive oils
  • Protein: cruelty free animal proteins, organic eggs, fish
  • Spices: turmeric and cinnamon

What to avoid while on the Microbiome Diet?

  • Packaged food
  • Gluten
  • Soy products
  • Corns
  • Peanuts
  • Fruit juices

Sample Microbiome diet

If you want to start the microbiome diet, we have got you sorted. Here is a sample microbiome diet that you can follow.

  • Breakfast:  fruit salads with toppings of cashews or coconut
  • Mid- morning snack: sliced apple with almond butter
  • Lunch: veggie chicken soup
  • Snack: roasted curried cauliflower
  • Dinner: salmon with turmeric, roasted carrot, fermented beets

Hope this post on the Microbiome Diet was useful to you!

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