Ever wondered what an awesome microbiome diet food list might consist of?

I have it for you today + a conversation with Andy Desantis all about the microbiome.

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Microbiome Diet Food List (Episode 84 with AndytheRD)

Click HERE to save this episode on the microbiome diet food list for later.

Microbiome Diet Food List (Episode 84 with AndytheRD) agutsygirl.com #microbiome #microbiomediet


  1. Follow Andy on Instagram
  2. Learn more about what Andy has to offer on his website HERE
  3. Get More Omega HERE for those glorious Omega 3 fatty acids we chat about on the show (code AGUTSYGIRL at checkout will save you 15%)
  4. Track the status of your OWN gut microbiome with Viome {Use code AGUTSYGIRL at checkout to save $110 off your own testing kit OR get $30 off your first month on one of their monthly health plans.}
  5. Soluble vs Insoluble Fiber
  6. Fermented Essentials {What to Know + Items Needed}
  7. Top 15 Low-FODMAP High-Fiber Foods
  8. A Gutsy Girl’s journal

Don’t Miss These Thoughts

  1. Who is Andy Desantis?
  2. We talk about the gut microbiome all the time, but what is it and why is it so important for overall health?
  3. Both food and lifestyle factors contribute to our microbiome status (a healthy gut microbiome or imbalanced microbiome).What does Andy think are 5 top foods for gut microbiota? And why?
  4. Andy recently did a post on Instagram surrounding dietary fiber vs fermented foods. What is the difference between them?
  5. What is Andy’s opinion about plant foods and high-quality animal-based foods like grass-fed meat (red meat in general) as they relate to overall intestinal health?
  6. Are there any foods that Andy considers to be the worst foods for gut health?
  7. If a client comes to Andy with irritable bowel syndrome and/or inflammatory bowel disease, is there a specific approach you like to take from a diet standpoint in helping manage symptoms in the short term? How about the long term?
  8. What are a few lifestyle factors one could remove, add, or change to see increased health benefits of for the digestive system?
  9. Andy’s advice for lifestyle factors to help with regular bowel movements?

What is the Gut Microbiome?

In recent years, the gut microbiome has received a ton of publicity.

So what is the gut microbiome anyways?

Simply put, the gut microbiome is the genetic material of all the microbes – bacteria, fungi, protozoa and viruses – that live on and inside the human body.

These bacteria live in your digestive system and they play a key role in digesting food you eat, and they help with absorbing and synthesizing nutrients too. Gut bugs are involved in many other important processes that extend beyond your gut, including your metabolism, body weight, and immune regulation, as well as your brain functions and mood. There are many factors that influence the type and amount of bacteria we host and although most of us belong to a certain ‘enterotype’ – similar to having a certain blood type – each person has a unique bacterial footprint. (source)

You can read the full post on What is the Gut Microbiome HERE.

Ultimately, a healthy microbiome leads to the overall health of our guts and an optimized digestive tract.

Food List for Positive Effects on the Gut Microbiome

Now, whenever a food list for “best diet” is presented, you must know that it’s simply a variety of foods which have been shown to correlate to positive changes.

That said, experts will all disagree on at least one food in any given diet plan, “healthy foods,” and more.

And this is typically due to the plant-based diet vs protein source debate.

So always know that lists like this are your starting point to work with in conjunction with a practitioner.

Microbiome Diet Food List (Episode 84 with AndytheRD) agutsygirl.com #foodlist #microbiomediet

Here are some of the best foods Andy mentions on the show:

  1. Legumes and lentils (black beans, Kidney beans, garbanzo beans, lentils, etc.)
  2. Salmon and other fatty fish
  3. Green tea, which is rich in polyphenols, contributing to overall good gut health
  4. Asparagus and other sources of prebiotic fibers like Jerusalem artichokes
  5. Whole grains like oatmeal and other sources of soluble fiber
  6. Any and all other high-fiber diet sources like sweet potatoes
  7. Healthy fats like olive oil, avocado, and walnuts
  8. Fermented foods like kombucha which consist of live cultures and create an increased microbial diversity in the gut + create short-chain fatty acids

I totally understand that some of these foods, though they might be a good idea for a healthy gut microbiome meal plan, simply might not be for you right now.

Do what you can, with what you have.

A device like the FoodMarble can help determine how much of any given FODMAP food from above you can tolerate at any given moment on your journey.

Foods that create unhealthy bacteria

The following foods fall under the 3 main categories of foods Andy recommends avoiding:

  1. Highly processed meats
  2. Processed snacks
  3. Ultra-processed foods, including anything overly processed in a package

Supplements for Boosting Good Bacteria and the Microbiome

That’s right, supplementing can and does provide beneficial effects on the gut microbiome. You just have to understand more about these supplements and their intended purposes.

Some supplements to consider for beneficial bacteria promotion:

  1. Digestive Enzymes. This is because in order reap the benefits of the foods presented above, we must be breaking them down appropriately. Digestive Enzymes are critical in this case. At guthealingsupplements.com we have Break Down, which not only contains digestive enzymes, but also HCL for help with stomach acid. (code AGUTSYGIRL at checkout to save 15%)
  2. Vitamin D (code AGUTSYGIRL at checkout to save 15%)
  3. Probiotic supplements (code AGUTSYGIRL at checkout to save 15%)
  4. Omega-3 (code AGUTSYGIRL at checkout to save 15%)
  5. Curcumin
  6. Ashwaghanda (code’GUTSY10′ at checkout to save an automatic 10%)
  7. Prebiotic (code AGUTSYGIRL at checkout to save 15%)

Other Factors Which Contribute to Imbalanced Gut Flora

Here are factors which fall under the 3rd pillar for ultimate gut healing: lifestyle:

  1. Sleep – Andy recommends magnesium bisglycinate to promote more sleep and relaxation
  2. Physical activity – move daily, not too much
  3. Nicotine – cut the use of it
  4. Alcohol – reduce or cut it all
  5. Antibiotic use – use as needed only
  6. Stress – get it under control (check out THESE ways for managing stress and consider a supplement like Just Calm for the extra help)

More from A Gutsy Girl

Want to learn even more about the gut and ways to heal it?

The best way to learn all the secrets is via my signature book, A Gutsy Girl’s Bible: a 21-day approach to healing the gut. Grab your copy on Amazon HERE.

More From A Gutsy Girl

  1. Welcome to A Gutsy Girl Podcast
  2. Hang out on Instagram
  3. BFF’s on YouTube
  4. Free resource: The Master Gutsy Spreadsheet
  5. Rated-G Email Club


As always, a huge goal for this show is to connect with even more people. Feel free to send an email to our team at podcast@agutsygirl.com. We want to hear questions, comments, show ideas, etc.

Did you enjoy this episode? Please drop a comment below or leave a review on Apple Podcasts.

Bio: Andy Desantis

Andy is a private practice dietitian and 11x published author from Toronto, Canada. He Graduated from the University of Toronto School Of Public Health in 2014 and went on to work for Diabetes Canada before pursuing a private practice career fueled by his love for writing and social media.

Andy thrives on pursuing knowledge in diverse areas of nutrition science which is why you’ll find him talking about everything from fatty liver disease to how often most people poop.

When he isn’t immersed in the world of nutrition he is most likely instead in the world of soccer, where he is an avid fan, watcher and player.

If you liked this episode on the microbiome diet food list, you might also enjoy:

  1. Are Artificial Sweeteners Bad for Your Teeth? (All Things Oral Microbiome, Episode 34 with Dr. Jim Ellis)
  2. Top 10 Ways You’re Damaging Your Gut Bacteria
  3. Probiotic Foods vs Prebiotic Foods


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