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Diet is one of the best and easiest ways to change your microbiome for the better. The food that you eat can help you to increase the diversity of good gut-bacteria & to improve your health. This video shows some key facts on healthy diets including the Mediterranean diet and presents an easy-to-implement home-challenge to start a healthy-diet: the "30x weekly challenge".
Selected references:
-Clinical study of Mediterranean diet in elderly care-setting (original study):
Gosh, T.S. et al (2020), "Mediterranean diet intervention alters the gut microbiome in older people reducing frailty and improving health status: the NU-AGE 1-year dietary intervention across five European countries", Gut 2020;69:1218-1228. Doi: 10.1136/gutjnl-2019-319654
-Mediterranean diet & microbiome (review):
Singh, R.K. et al. (2017) "Influence of diet on the gut microbiome and implications for human health", J Transl Med 15:73. Doi: 10.1186/s12967-017-1175-y
-Mediterranean/ Okinawan diets & microbiome (review):
Fava, F. et al (2019) "Gut microbiota and health: connecting actors across the metabolic system", Proceedings of the Nutrition Society 78, 177-188. doi:10.1017/S0029665118002719
-Nutrition & microbiome (book):
Spector, T. D. a. The diet myth : the real science behind what we eat. Updated edition 2020.
-More information about "The 30 Different Plant Based Foods Per Week Challenge" from the Irish Nutrition & Dietetic Institute (INDI):
www.indi.ie/11-news/1458-the-...
Timeline
00:00 You are what you eat
00:38 The power of food choices on the microbiome
01:03 How diet changed the microbiome in a clinical study.
01:28 Is the Mediterranean diet the best?
02:20 Tip1: Increase fibre variety
03:00 Tip 2: Eat good bacteria
03:23 Tip 3: Ban processed foods
04:09 Take the challenge