Gut Microbiome Enterotypes

Modern research into the gut microbiome has identified distinct enterotypes, or classifications of gut microbiota composition, that resemble functional types. The three primary enterotypes are:

Enterotype 1 (Bacteroides-Dominated)

Characteristics: High levels of Bacteroides, associated with diets rich in protein and animal fats.
Health Implications: Efficient in metabolizing proteins and fats, linked to metabolic conditions like obesity and diabetes.

Enterotype 2 (Prevotella-Dominated)

Characteristics: High levels of Prevotella, associated with high-carbohydrate and fiber-rich diets.
Health Implications: Efficient in fermenting carbohydrates, linked to inflammation and conditions like irritable bowel syndrome (IBS).

Enterotype 3 (Ruminococcus-Dominated)

Characteristics: High levels of Ruminococcus, often found in individuals consuming a mixed diet.
Health Implications: Balanced metabolism, associated with stable digestive functions and overall gut health.

Enterotype 1 (Bacteroides-Dominated)

Characteristics: High levels of Bacteroides, associated with diets rich in protein and animal fats.

Diet Recommendations:

• Proteins: Lean meats (chicken), fish, eggs, and plant-based proteins like tofu and legumes.
• Fats: Healthy fats from avocados, nuts, seeds, and olive oil. Limit intake of saturated fats from red meat and dairy.
• Carbohydrates: Whole grains like quinoa, barley, and oats. Avoid refined carbohydrates and sugars.
• Vegetables: Non-starchy vegetables such as broccoli, spinach, kale, bell peppers, and zucchini.
• Fruits: Moderate intake of fruits like berries, apples, and pears.
• Spices: Incorporate moderate amounts of warming spices like ginger, cumin, and turmeric.
• Hydration: Drink plenty of water and herbal teas to support digestion.

Enterotype 2 (Prevotella-Dominated)

Characteristics: High levels of Prevotella, associated with high-carbohydrate and fiber-rich diets.

Diet Recommendations:

• Proteins: Light proteins such as lentils, beans, tofu, and white fish.
• Fats: Healthy fats from sources like flaxseeds, chia seeds, and walnuts.
• Carbohydrates: Emphasize high-fiber carbohydrates such as whole grains (brown rice, whole wheat, oats), legumes, and vegetables.
• Vegetables: A variety of fiber-rich vegetables including carrots, beets, sweet potatoes, and leafy greens.
• Fruits: Fruits high in fiber such as bananas, apples, pears, and berries.
• Spices: Gentle warming spices like cinnamon, cardamom, and fennel to aid digestion.
• Digestive Aids: Fermented foods like yogurt, kefir, sauerkraut, and kimchi to enhance gut health.
• Hydration: Warm water and herbal teas like peppermint and chamomile.

Enterotype 3 (Ruminococcus-Dominated)

Characteristics: High levels of Ruminococcus, often found in individuals consuming a mixed diet.

Diet Recommendations:

• Proteins: A variety of proteins including chicken, beans, lentils, and dairy products.
• Fats: Include healthy fats from sources like olive oil, avocados, nuts, and seeds.
• Carbohydrates: Whole grains such as brown rice, millet, and whole wheat. Include a moderate amount of carbohydrates.
• Vegetables: A wide range of vegetables to ensure a diverse gut microbiome. Include both starchy and non-starchy vegetables.
• Fruits: A variety of fruits to provide essential vitamins and minerals.
• Spices: Balanced use of spices such as cumin, coriander, turmeric, and ginger.
• Hydration: Sufficient water intake and herbal teas like ginger and fennel to support digestion.

To know your gut microbiome composition try BugSpeaks and get personalized diet recommendations with Aiwell

• Enterotype 1: Focus on lean proteins, healthy fats, whole grains, non-starchy vegetables, and moderate fruit intake. Avoid refined carbs and sugars.
• Enterotype 2: Emphasize high-fiber foods, light proteins, healthy fats, a variety of fiber-rich vegetables and fruits, and fermented foods.
• Enterotype 3: Maintain a balanced diet with a mix of proteins, healthy fats, whole grains, a variety of vegetables and fruits, and balanced use of spices.

References:

• PMC3728647
• PMC2930426
• PMC3368382
• PMC4318938
• PMC5385025