Outlines dietary strategies to improve gut health and metabolism
| Dietary strategy | Food sources | Mechanisms of action | Impact on metabolic syndrome | References |
|---|---|---|---|---|
| Increase fiber intake | Whole grains (e.g., oats, quinoa), legumes (e.g., beans, lentils), fruits (e.g., apples, berries), vegetables (e.g., broccoli, spinach), nuts, seeds | Fiber serves as a prebiotic, feeding beneficial gut bacteria and promoting the production of SCFAs. | It improves insulin sensitivity, supports weight management, and helps reduce inflammation—key factors in managing metabolic syndrome. | Tannock and Liu [48], 2020; Vinelli et al. [49], 2022 |
| Incorporate prebiotics | Garlic, onions, leeks, asparagus, bananas, chicory, artichokes | Prebiotics stimulate the growth of beneficial gut bacteria, supporting microbial diversity and SCFA production. | Enhances gut health, lowers inflammation, and supports better metabolic control. | Fernández et al. [50], 2016; Peredo-Lovillo et al. [51], 2020 |
| Consume fermented foods | Yogurt, kefir, sauerkraut, kimchi, miso, kombucha, pickles | Fermented foods contain probiotics that introduce beneficial bacteria to the gut, improving microbial balance and digestion. | Enhances GM, boosts immunity, and may help lower cholesterol and blood pressure. | Beena Divya et al. [52], 2012; Parvez et al. [53], 2006; Dimidi et al. [54], 2019; Dahiya and Nigam [55], 2022 |
| Polyphenol-rich foods | Berries, apples, dark chocolate, green tea, olive oil, red wine, nuts (e.g., almonds, walnuts) | Polyphenols support the growth of beneficial bacteria and help reduce the growth of harmful bacteria, thereby promoting anti-inflammatory effects. | Reduces oxidative stress, supports heart health, and improves lipid profiles, thereby reducing the risk of metabolic syndrome. | Wang et al. [56], 2022 |
| Consume omega-3 fatty acids | Fatty fish (e.g., salmon, mackerel), chia seeds, flaxseeds, walnuts | Omega-3s promote the growth of anti-inflammatory gut bacteria and help regulate gut function. | Reduces systemic inflammation, supports better lipid metabolism, and improves insulin sensitivity. | Barbalho et al. [57], 2016 |
| Processed foods & added sugars | Refined sugars, sugary drinks, processed snacks, fast food | High consumption of processed foods and added sugars disrupts GM and promotes harmful bacteria, leading to inflammation and metabolic disturbances. | Reduces the risk of obesity, insulin resistance, and dyslipidemia associated with metabolic syndrome. | Garcia et al. [58], 2022; Miclotte and Van de Wiele [39], 2020 |
| Moderate animal protein & fat | Red meat, processed meats, fatty cuts of meat | Excessive animal protein and fat intake can lead to an imbalance in GM, promoting inflammation and metabolic dysfunction. | Helps prevent weight gain, insulin resistance, and dyslipidemia by supporting a balanced gut microbiome. | Zhao et al. [59], 2019; Ma et al. [60], 2017 |
| Increase plant-based foods | Vegetables, fruits, whole grains, legumes, nuts, seeds | Plant-based foods are rich in fiber, antioxidants, and polyphenols that nurture a diverse microbiome and enhance overall gut health. | Supports weight management, improves insulin sensitivity, and reduces inflammation, all key to preventing metabolic syndrome. | Bulsiewicz [61], 2020; Daniel et al. [62], 2023 |
| Include resistant starch | Cooked and cooled potatoes, pasta, rice, green bananas, legumes | Resistant starch feeds beneficial gut bacteria, enhancing SCFA production and gut health. | Improves insulin sensitivity, supports healthy blood sugar levels, and aids in weight management. | Regassa and Nyachoti [63], 2018; Keenan et al. [64], 2015 |
| Hydrate well | Water, herbal teas, soups | Proper hydration supports digestion and gut motility, maintaining GM balance. | Promotes healthy digestion, enhances nutrient absorption, and helps regulate metabolic processes. | Mach and Fuster-Botella [65], 2017; Zhang et al. [66], 2021 |
| Avoid excessive alcohol | N/A (moderation or avoidance of alcohol) | Excessive alcohol disrupts GM and increases gut permeability, leading to inflammation and metabolic disturbances. | Reduces risk of liver disease, insulin resistance, and inflammation associated with metabolic syndrome. | Bishehsari et al. [67], 2017; Bajaj [68], 2019 |
| Diverse diet | A variety of fruits, vegetables, whole grains, legumes, nuts, seeds, and lean proteins | A diverse diet promotes the growth of a diverse microbiome, which is linked to better overall health and metabolic function. | Enhances metabolic flexibility, reduces inflammation, and supports weight management, all crucial for managing metabolic syndrome. | Hills et al. [69], 2019; Ross et al. [70], 2024 |
| Use bone broth | Bone broth, collagen-rich foods | Bone broth supports gut barrier integrity and reduces gut permeability, helping maintain a healthy microbiome. | Supports gut health and immune function, improving overall metabolic markers. | Cooney et al. [71], 2021; Skinner [72], 2017 |
GM: gut microbiota; SCFAs: short-chain fatty acids
