Fecal microbiota transplantation (FMT) and gut microbiota: Key points to read quickly

What is this and when is it useful?

FMT (Fecal Microbiota Transplantation) : Introducing the gut microbiota of a healthy donor into the recipient's gut to "reset" the gut ecosystem.
The strongest evidence : recurrent Clostridium difficile infection.
Currently under investigation/has potential in : IBD/IBS , autoimmune diseases, metabolic and neurological disorders (Parkinson's disease, depression, etc.). Effectiveness is greatly influenced by individual differences and subsequent diet / lifestyle.

Key question: How long can it last? If we revert to our old diet and lifestyle, the new gut microbiota will most likely be pulled back to its original state. A smarter approach is to learn from the donor's diet and lifestyle.

Check out our most popular probiotic products!

👉🏻 : https://iherb.prf.hn/l/bxl8Dga/

High quality doesn't have to be expensive! Over a hundred iHerb products are up to 25% off compared to other stores, and with lightning-fast 8-hour delivery!

Risks and Safety

Risks of infection, allergic / immune reactions, and the possibility of introducing undesirable strains.
DIY is strictly prohibited ; donors must be screened by qualified medical institutions.

Things to avoid (List of bacteria that harm gut health)

The causes include antibiotic abuse, prolonged exposure to pesticides / herbicides (such as glyphosate ) , smoking, and excessive alcohol consumption.
A diet primarily consisting of ultra-high temperature / high sterilization foods (long-term consumption of only pasteurized beverages, canned goods, and ultra-processed products) results in insufficient exposure to microorganisms and inadequate fermentation substrates.
Long-term consumption of high-sugar refined starch, trans fats, and ultra-processed foods.

Things to do ( 8 tips for cultivating bacteria)

Diverse plant intake : Aim for 20–30 different plant sources per week (vegetables, herbs, nuts, seeds, olives / avocados, etc.) → Diverse fiber and polyphenols foster diverse bacteria.
Fermented foods : Prioritize sauerkraut, kimchi, miso, naturally fermented pickles, kefir, and aged cheese .
Eat raw food in moderation : Some vegetables can introduce environmental microorganisms when eaten raw (pay attention to washing and sourcing; for meat, prioritize safe cooking times).
Intermittent fasting and regular exercise can both improve gut microbiota diversity and mucosal health.
Managing stress and sleep : Stress can alter gut microbiota and intestinal permeability.
Bile flow and fat-soluble nutrients : Good bile helps with the absorption of fats and fat-soluble vitamins, and microorganisms also produce secondary bile acids , which can regulate metabolism and immunity.
Key points during pregnancy and childbirth : ** Breast milk (colostrum) ** can transfer maternal antibodies and beneficial bacteria, helping the baby to colonize.
Probiotics / prebiotics : Can be considered during and after antibiotic treatment (choose multiple strains, combined with fermentable fiber).

"Super Helper" in Plants

Sulforaphane (broccoli sprouts, cruciferous vegetables): can inhibit Helicobacter pylori and help repair the gastric mucosa.
Flavonoids (such as quercetin) : have antibacterial / microbial-regulating effects.
Plant pigments such as lutein , anthocyanins , and astaxanthin : have antioxidant properties and some have antibacterial synergistic effects.

If you are sensitive to "antinutrients"

Foods high in oxalates : spinach, beetroot, Swiss chard, potatoes, nuts (some), cocoa, quinoa, and some legumes.
Countermeasures: Choose low-oxalic acid vegetables (lettuce, cauliflower, cabbage, radish, cucumber, asparagus, herbs), blanch and drain to reduce oxalic acid, and gradually reduce the amount of vegetables to avoid "oxalic acid dissociation reaction".

A practical weekly microbiome-friendly menu framework

Daily : 1 serving of fermented food + at least 5 different kinds of vegetables (the more colors, the better).
Weekly : Try 2–3 new plant sources; 2–3 HIIT or brisk walking / resistance training sessions ; 12–16 hour intermittent fasting for 3–5 days.
Sustainable habits : reduce sugar intake, minimize processed foods, consume sufficient protein and healthy fats, and get good sleep.

Check out our most popular probiotic products!

👉🏻 : https://iherb.prf.hn/l/bxl8Dga/

High quality doesn't have to be expensive! Over a hundred iHerb products are up to 25% off compared to other stores, and with lightning-fast 8-hour delivery!

Quick Conclusion

FMT can rapidly rebuild the gut microbiome in certain diseases (especially C. diff ) , but long-term maintenance depends on your diet and lifestyle .
Think of your gut as a "garden": less herbicide, a variety of seeds, appropriate fertilization (fiber / polyphenols / fermented foods), regular sunlight and rain (exercise / sleep / stress reduction) will allow good bacteria to grow steadily and for a long time.