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The Microbiome Diet: The Scientifically Proven Way to Restore Your Gut Health and Achieve Permanent Weight Loss (Microbiome Medicine Library) Paperback – June 30, 2015
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About the Author
- Publisher : Da Capo Lifelong Books; Reprint edition (June 30, 2015)
- Language : English
- Paperback : 352 pages
- ISBN-10 : 0738218111
- ISBN-13 : 978-0738218113
- Item Weight : 12.9 ounces
- Dimensions : 6 x 1 x 9 inches
- Best Sellers Rank: #15,434 in Books (See Top 100 in Books)
- Customer Reviews:
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(1) Some of the foods on the diet are really difficult to find where I live. I have never seen a Jerusalem artichoke anywhere at any time in the regional grocery stores, and this is a key element in the diet due to its inulin content. Butternut squash? Not at this time of year. The book doesn't give you any alternatives, which would be very helpful.
(2) The amount of food you have to buy is staggering. One nice thing about the book is there are no limits on portion sizes, but the recipes sometimes serve 4-6 people, and I'm preparing food for one person. I didn't think about this in advance, or I would have cut back on the amounts I selected at the store. Even when you buy a single item, such as jicama, you'll never finish it in the few times you use it in the week. FYI, my grocery bill using the shopping list for the first week of Phase I -- and WITHOUT several items that weren't available in my store -- was over $200. For one person. For one week.
(3) In addition to the multi-portion, can't finish it problems, I've discovered the shopping lists in the book are not accurate. For example, the week 1 list says purchase 2 artichokes, but you eat artichoke only one time in week 1. The week 2 list has 2 more artichokes on it, and you need 2, but you'll have one left from week 1. It will take longer to get organized, but I encourage folks to create shopping lists using the menus and the recipes so you don't load up on things you don't immediately need.
I encourage the author to do the following:
- create seasonal menus so that items are likely to be available
- add alternatives and substitutes to the menus
- correct the shopping lists so they are accurate
- provide some opportunity to ask questions about the diet
By Julie McPherson on September 12, 2018
The diet is based around "Four Rs": 1) Remove the unhealthy bacteria and the foods that unbalance the microbiome; 2) Replace the digestive enzymes that you need for optimal digestion; 3) Reinoculate with probiotics (intestinal bacteria) and prebiotics 9foods and supplements that nourish this bacteria and keep it healthy); 4) Repair the lining of your intestinal walls, which have likely become permeable and are releasing partially digested food into the bloodstream and causing major problems like inflammation.
The diet has three phases. In the first, you avoid sugar, eggs, soy, gluten, and dairy (as well as all packaged/artificial foods). This is the heart of the four Rs above. Phase 2 is the metabolic boost. You eat a wider range of foods and introduce some items like milk and eggs. Phase 3 is about maintaining healthy weight loss. You eat about 70% of the phase 2 foods and then some 'goodies' in between.
The diet is set up to cleanse the system of the bad stuff, heal your gut, and in the process wean you off the items that cause the insatiable cravings and hunger. At the same time, improve all over health. Recipes and a meal plan are given at the beginning, as well as a shopping list for each stage. Recipes are set up to be made quickly and easily using fairly staple foods. Chicken, salads, seafood, etc.
For the recipes, I had a few problems with the directions (e.g., I have no idea what I'm doing when I'm told to "deglaze the vinegar"). As well, with a few I wasn't really sure what was going on (e.g., I'm told to saute garlic and then add wet Kale and let it simmer - but I'm not quite sure how wet the kale should be?). But on the whole, I was able to follow the recipes and they satisfied me - I wasn't left hungry. There were no surprises here - a lot of the recipes are superfood centered, so you'll see similar iterations in other cookbooks that focus on organic and superfoods like cruciferous vegetables and legumes). I wish there was more information about substitutions (e.g., I can't eat seafood and when given an ingredient like apple cider vinegar, I'd like to know if malt cider is an acceptable alternative.)
Although there weren't a lot of exotic ingredients (I wasn't able to get jerusalem artichoke or kimchee at my local store), there are resources on where to get many ingredients. One big downside for me was tracking down the huge amount of supplements, which was 7-10 pills a day and some powders. Be prepared - it is a heavy cost up front (perhaps not as heavy in the long run for good health, though). If you are outside of the US, this will be a hard diet to follow.
Recipe examples include: minted fruit salad with brazil nuts, rich vegetable soup, jerk cornish game hen, mussels steamed in beer, gazpacho smoothie, stuffed mushrooms, and snacks such as baked kale chips.
I've tried the diet for 3 weeks now and the cravings really do go down. I haven't received all the supplements in the mail or tracked down all the ingredients as of the time of writing this, though, and will update later. But the weight is coming off.
If buying the Kindle version, the formatting is a bit harder to read than with the book version, so I recommend the physical copy.
Reviewed from an ARC.
Top reviews from other countries
Read this before going down the route of gastric band surgery for obesity, and you may find this is a much safer and more natural way to lose the excess weight!