Microbiome Diet: Phase 2 Lists

Naturally, when one thinks of PHASE II, one thinks of Star Trek, but that's only because the lack of good microbiota in one's digestive tract is causing one's mind to wander. Please try to concentrate; there have been some improvements on the Microbiome Diet.

Phase II is great because you only need to average about 90% compliance, so there is a little more leeway allowed without totally straying from the path. However, it's really important to continue to avoid dairy, wheat, sugar and alcohol, as before, and continue to emphasize prebiotic and probiotic foods. A daily drink of 2 tbsp lemon juice, 1 tsp turmeric, 1 tsp cinnamon, 1 tsp chili sauce should help me to achieve some of the aims of the diet (boost metabolism, reduce inflammation and maintain a stable blood sugar).

Here is the list of FOODS TO AVOID, in Phase II, as in all phases of this diet:

• Processed or packaged foods
• High-fructose corn syrup
• Trans fats
• Hydrogenated fats
• Dried or canned fruits
• Juices
• Gluten
• Soy
• Processed meats and deli meat
• Peanuts
• Canola and cottonseed oils

FOODS TO ADD BACK IN:

• DAIRY - goat's milk and sheep's milk products including milk, cheese, yogurt, kefir of all types
• EGGS - preferably organic and free range
• FRUITS - mango, melons, peaches, pears
• GLUTEN-FREE GRAINS - amaranth, buckwheat, millet, oats, quinoa, brown rice, wild rice
• LEGUMES - green beans, black beans, kidney, red, white
• VEGETABLES - sweet potatoes, yam

To follow the Microbiome Diet exactly, you really should follow his daily meal plans as outlined in the book. I am finding that the total plan, being restricted to Phase I foods, and having to take various supplements, is too challenging for me. Over the weekend, I only averaged about 90% compliance, which would be fine for Phase II but not good enough for Phase I.

In my defense, I would say that not having any grains, just limited fruits and vegetables, may be what caused some lower gastrointestinal unhappiness in the last couple of days.

Being on Phase II seems a lot more sustainable. Since I've already had a few corn chips, a grape, and a couple slices of mango in violation of Phase I restrictions, I'm trying to think of a way to move forward. In several ways I am feeling better; less allergies and a somewhat clearer mind, plus I've lost belly fat without going hungry, so I would like to continue with the options available in Phase II.

Phase III gets easier, because the food list is the same as Phase II, but only 70% compliance is required. Whereas Phase I should last 21 days, Phase II should last about a month, and Phase III, the maintenance phase, is something you should continue to follow for the rest of your life.

Ciao!