The Gut Fuel Diet

The Gut Fuel Diet (GFD) is the simple, non-diet approach I created to optimize your gut health. It is an evidence-based approach that I outlined while completing my major scholar paper during my MSc on exploring the link between the gut microbiota and weight and whether manipulation of the microbiota through diet can promote weight loss. I call it a “non-diet” approach since I focused on adding foods to fuel the gut, rather than the restriction-based approach of most diets. Restriction leads to obsession and negative associations with food, which aren’t healthy and often result in an all or nothing approach where if you fall off the wagon you throw in the towel. Here is a brief summary of the principle components of the GFD.

Aim for 30+ varieties of plants every week. Plants = fiber, vitamins, minerals, phytochemicals…HEALTH.

Consider a fasting period of at least 12-hours daily to activate your migrating motor complex (MMC). If unable to fast for longer periods of time, consider leaving 4-5 hours between meals which will also assist in activating your MMC and improve digestion.

Fiber is the primary source of fuel for our gut microbiota. Fiber increases the diversity and abundance of the microbiota. Additionally, when fiber is fermented by gut bacteria it results in the production of short-chain fatty acids (SCFAs). SCFAs are responsible for a lot of the amazing, beneficial impacts of the microbiota. SCFAs have a role in metabolism, insulin sensitivity, gut transit time, inflammation, reducing appetite and improving satiety…just to name a few! Aim for a minimum of 25g/day for women and 38g/day for men.

Sugar is likely the primary contributor to the obesity epidemic. Sugar is the devil and it is terrible for the gut. Of course, I do not mean to never, ever consume sugar. However, to promote optimal gut function and maintain a healthy weight we need to limit simple sugars and refined carbohydrates (i.e. white bread/rice/pasta, baked goods, candy, fruit juice, pop/soda etc.). Eliminate high fructose corn syrup. Consume small amounts of refined carbohydrates and natural sugars (maple syrup, honey) in moderation.

Eat at home, prepare your own meals, limit processed foods. Simply put, eat real, whole foods. Single ingredient foods. Limit foods with a mile-long list of ingredients you can’t pronounce.

Prebiotics such as inulin and oligosaccharides have been associated with decreased inflammation and improved gut barrier function, reduced body fat and appetite regulation. Strains of Lactobacillus and Bifidobacterium probiotics have also been associated with weight loss and appetite control.

There are good fats, and there are bad fats. Choose healthy fats such as olive oil, avocados, nuts and seeds and limit animal sources of saturated fat and fats high in omega-6 fatty acids (i.e. canola oil, sunflower and soybean oil).

We are far too sedentary. Aim for 20-30 minutes of formal exercise 4-5 times per week. But most of all, get moving on a daily basis. Walk whenever possible, take the stairs, park further away, go outside rather than watching TV all night. Essentially, move your body all day long as much as possible and limit long sedentary periods. Low-impact exercise may be more beneficial for your gut bacteria than high-impact exercise.

Unfortunately, alcohol is not good for our gut bacteria. It is also high in “empty” calories as it contains limited nutrients and is often high in sugar. Limit alcohol to 1-2 drinks per day for women and 2-3 drinks per day for men, no more than 4 days per week.

The general concept of healthy eating isn’t that hard. It’s the commitment that’s hard. We are faced with hundreds of food choices every single week. We cannot possibly make the “right choice” every time. And obsession leads to negative thoughts and negative thoughts lead to unhappiness and bingeing. And food should not be negative. Food is fucking awesome. So make the healthy choice whenever you can, but when you make some not-so-good choices, choose to forgive yourself and move on.