A groundbreaking study on the food microbiome, led by the University of Trento and published in Cell, provides compelling reasons to eat a wider variety of foods. The research team analyzed over 2,500 foods from 50 countries and discovered thousands of food-associated microbes, many previously unknown. The study reveals that the microbes we get from food make up a significant portion of our gut microbiome, especially in children.
Diversify your diet to boost your gut health
The study proves that eating a diverse diet rich in fermented and fresh foods introduces beneficial microbes into your gut. These food-derived microbes can make up to 3% of an adult’s microbiome and a remarkable 56% of a child’s gut microbiome. While those percentages may seem small, this study shows they likely play an outsized role in your gut health. By choosing foods that brim with microbial diversity, like yoghurt, kimchi, sourdough, and fresh produce, you’re “seeding” your microbiome with bacteria that help it thrive.
Top ways to diversify your diet based on this study:
Eat fermented foods like yogurt, kefir, sauerkraut and kimchi. These foods are packed with beneficial microbes that enrich your microbiome. Fermented dairy products stand out for their microbial diversity.
Choose fresh, minimally processed, whole foods. They contain species that contribute to food quality and beneficial microbes. Avoid ultra-processed foods which lack microbial diversity.
Support gut health in children with microbe-rich foods and breastfeeding when possible. Over half of an infant’s gut microbiome comes from food microbes, so early diet is critical.
Buy foods from trusted local farms and artisans when you can. Foods from specific facilities have unique microbial signatures that may offer health benefits.
Eat prebiotic fiber-rich plants like garlic, onions, bananas, oats, and beans. Prebiotics feed the beneficial microbes you get from other foods.
Handle and cook food properly to avoid harmful microbes. The study found some pathogens (microorganisms that can cause disease), so food safety remains important.
Examples of how you can diversify your diet:
Add a spoonful of sauerkraut or kimchi to your sandwich or eggs at lunch. The tangy flavour and probiotics will give your meal a healthy boost.
Swap sugary yoghurt for plain yoghurt topped with fresh berries, nuts and a drizzle of honey. You’ll get more microbes, fibre and less sugar.
Replace white bread with whole-grain sourdough. Sourdough is fermented, easier to digest, and has a lower glycemic index than regular bread.
Make a stir-fry with various colourful vegetables like broccoli, carrots, bell peppers, and mushrooms. Add garlic, ginger and onion for prebiotic power.
Visit a farmer’s market and try one new locally-grown fruit or vegetable each week. Talk to the farmers about their growing practices.
Involve kids in the kitchen. Let them choose a new recipe to try each week with various fresh ingredients. They’ll be more likely to eat foods they helped prepare.
The implications of this study
The study helps us understand how the microbes we eat become part of us. It paves the way for innovations like:
Functional foods that deliver probiotic microbes to improve health.
Sustainable diets that support high-quality, locally produced foods.
Personalized nutrition plans based on your unique gut microbiome.
By eating a wide variety of nutrient-dense foods, especially those rich in beneficial microbes, you can take control of your gut health and overall well-being. Use this study as a roadmap to diversify your diet with fermented, fresh, whole foods.
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