Microbiome balance

I've read many articles on the subject of your microbiome and how to 'feed' it (rule of thumb: 30 sources over every 7 days). Many articles on prebiotic vs probiotic foods, too. The one element on which I cannot seem to find clarity: intake balance and minimal requirements. For example, does a cup of (say) spinach require a corresponding cup of... everything else? How much (say) garlic or onion or etc. should be consumed, to be considered valuable? I'm not looking to be militant and my Mediterranean diet is very balanced and healthy. Trying to address my curiosity more than anything. TU.

Answer

Any diet that has real food. Quality animal nutrition and plant nutrition will work for the gut and the body.

The Mediterranean diet is also bollocks. Not that I think it’s bad, we know it’s a decent diet. But it’s not what the Mediterranean actually compose their diet of. I say this being the grandson of a language professor, learning cultural and ancestoral diet changes as well as cooking for myself.

I’d also watch about this “biome diversity” and “diet diversity” being beneficial it makes no sense and the evidence is shallow if we’re honest.

Answer

Can you link some of the articles you’ve read? I think that might help me better understand where you’re coming from and what to answer. But intuitively (sorry i don’t have a source, just a guess) I’d say that the micro biome balances itself for the most part, assuming you eat a varied diet that composes a lot of whole foods