*the podcast will be changing to every other week during the COVID-19 outbreak due to my interviewees busy schedules*

This episode, you get Andrea Hardy, Canada’s Gut Health Dietitian (me!) to talk about which diet is best for your gut microbiota.

A bit about me: I’m a registered dietitian and owner of Ignite Nutrition in Calgary Alberta.

This week I give you the update on:

  • The role nutrition plays in your gut microbiota
  • Your gut barrier – why it’s important and how good nutrition helps maintain it
  • I rank each diet on its impact on the gut microbiota and:
    • The paleo diet
    • The keto diet
    • A vegetarian and vegan diet
    • The Mediterranean diet
  • And give you my top tips to take care of the gut microbiota.

Interested in working on your gut health? My team of dietitians are here to help. Visit Ignite Nutrition to book an appointment!

References

Yang, Q., Liang, Q., Balakrishnan, B., Belobrajdic, D. P., Feng, Q. J., & Zhang, W. (2020). Role of dietary nutrients in the modulation of gut microbiota: A narrative review. Nutrients12(2), 381.

Rinninella, E., Raoul, P., Cintoni, M., Franceschi, F., Miggiano, G. A. D., Gasbarrini, A., & Mele, M. C. (2019). What is the healthy gut microbiota composition? a changing ecosystem across age, environment, diet, and diseases. Microorganisms7(1), 14.

 Conlon, M. A., & Bird, A. R. (2015). The impact of diet and lifestyle on gut microbiota and human health. Nutrients7(1), 17-44.

Desai, M. S., Seekatz, A. M., Koropatkin, N. M., Kamada, N., Hickey, C. A., Wolter, M., … & Young, V. B. (2016). A dietary fiber-deprived gut microbiota degrades the colonic mucus barrier and enhances pathogen susceptibility. Cell167(5), 1339-1353.

Genoni, A., Christophersen, C. T., Lo, J., Coghlan, M., Boyce, M. C., Bird, A. R., … & Devine, A. (2019). Long-term Paleolithic diet is associated with lower resistant starch intake, different gut microbiota composition and increased serum TMAO concentrations. European journal of nutrition, 1-14.

Paoli, A., Mancin, L., Bianco, A., Thomas, E., Mota, J. F., & Piccini, F. (2019). Ketogenic diet and microbiota: friends or enemies?. Genes10(7), 534.

Wu, G. D., Compher, C., Chen, E. Z., Smith, S. A., Shah, R. D., Bittinger, K., … & Star, J. (2016). Comparative metabolomics in vegans and omnivores reveal constraints on diet-dependent gut microbiota metabolite production. Gut65(1), 63-72.

Tomova, A., Bukovsky, I., Rembert, E., Yonas, W., Alwarith, J., Barnard, N. D., & Kahleova, H. (2019). The effects of vegetarian and vegan diets on gut microbiota. Frontiers in nutrition6, 47.

Ghosh, T. S., Rampelli, S., Jeffery, I. B., Santoro, A., Neto, M., Capri, M., … & Zoetendal, E. G. (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.

De Filippis, F., Pellegrini, N., Vannini, L., Jeffery, I. B., La Storia, A., Laghi, L., … & Turroni, S. (2016). High-level adherence to a Mediterranean diet beneficially impacts the gut microbiota and associated metabolome. Gut65(11), 1812-1821.