A recent study published by Nature Medicine looked at 1,100 individuals and their microbiomes' responses to certain foods. The research reinforced what we have known for some time - diet influences the microbiome, and the microbiome influences disease risk. We know that eating a primarily plant-based, whole-foods diet does the microbiome good, but what about processed foods? Can they harm your microbiome?

“The study found that less healthy dietary patterns (dairy desserts, unhealthy meats, processed foods) supported gut species that were associated with measures of blood sugar, cholesterol, and inflammation that are significantly associated with higher risk of cardiac events, strokes, and type 2 diabetes.”

This study helps highlight the importance of limiting or avoiding processed foods, including certain animal proteins, snacks, processed plant foods such as sauces, high-sugar juices or drinks, and desserts. Avoiding these ultra-processed foods can prevent less-healthy gut species from colonizing the gut.

“Emphasizing minimally processed plant foods allows the gut microbiome to thrive, providing protection against, or decreasing the risk of, chronic diseases such as heart disease, diabetes, metabolic disease, and obesity.”

So if you are looking to level up your microbiome, and thereby your overall health, remember that simply getting in “the good stuff” is only half of the equation when it comes to diet. Avoiding overly processed foods is just as important.