What is microbiota and how do most popular diets harm it?

Microbiota are the bacteria and organisms which line our digestive tract. A group of global scientists formed the Human Microbiome Consortium to study different aspects of the gut bacteria. They estimate that there are 10¹² bacteria in our digestive tract which is roughly 10 bacteria for every cell of our body. There is more of them than there are of us! There are at least 1000 different species. They are bacteria that line our digestive tract from our mouth clear to the end. They have a DNA diversity that is 150 times larger than ours.

Furthermore, there are good and bad microbiota. The good ones produce amino acids, vitamins and anti-inflammatory molecules which are necessary for our health and well-being. The bad microbiota increase inflammation. We begin colonizing bacteria into our gut as soon as we are born and many factors influence the kinds of bacteria we have there.

The healthiest microbiome is one where the numbers of species is very high and diverse. Restricted diets, like most keto, high fat, paleo and gluten free limit the diversity tremendously resulting in short term gains with long term negative consequences. Diets with low fiber (which are food for the microbiome) reduce variety. High animal protein diets result in the microbiome even breaking down the protein into harmful byproducts. Yogurts can help add microbiota but I don't recommend sugar sweetened yogurts because the sugar enhances the growth of bad bacteria. Instead of focusing on yogurts to help you, it's better to focus on a high fiber diverse modified diet, such as the Makkarios M2 Diet, as we are providing for you.