Microbiome Mash: The simple way to replenish your gut with whole foods

By Patrick Zitt, DC, DNM, IFMCP, MS 

The Microbiome Mash: A Game-Changer for Gut Health

The microbiome mash, originally made popular by Dr. Datis Kharrazian, is a fiber-packed blend of 15-20 different plant foods, finely chopped, then consumed a little each day. This strategy allows you to nourish and encourage a variety of beneficial gut bacteria in small, manageable portions, without overthinking, complicated recipes, or daily grocery store trips.

How to Make a Microbiome Mash

1. Choose a variety of veggies – Choose 15-20 vegetables, including a few from each of the vegetable families (like cruciferous, root, leafy greens, herbs and aromatics, etc. See below for a list of ideas). Aim for color diversity as well. Variety is KEY.

2. Chop, chop – using a food processor (or blender), very, very finely chop each vegetable, then place all together in a large bowl.

3. Blend with water (optional) – Depending on how you intend to use the mash (see below for recipe options), you could blend the mash into a sauce/smoothie consistency. For other recipes, leaving the mash “dry” may be preferred.

4. Freeze in portions – Portioning out your mash into ice cube trays is one of the easiest ways to store and consume, especially if blending to a creamy consistency. Alternately, you can store your chopped veggies in jars or baggies, store in the freezer, and portion out as needed.

5. Consume daily – Add to smoothies, soups, sauces, or take a spoonful straight. Check out the several ideas below to easily and inconspicuously enjoy your gut-loving mash.

Can’t think of 15-20 vegetables?

Here is a list of some common and not so common vegetables you can include. Have fun finding new varieties of produce at the farmers market and explore new grocery stores, especially those that cater to ethnicities and specialties outside your usual cuisine.

Leafy Greens

• Kale (curly, Italian, Chinese, and Russian)
• Spinach
• Swiss chard
• Arugula
• Collard greens
• Mustard greens
• Dandelion greens
• Romaine lettuce
• Watercress
• Endive
• Escarole
• Cilantro
• Parsley
• Green leaf lettuce
• Butterhead lettuce
• Iceberg lettuce

Cruciferous Vegetables 

• Broccoli
• Broccolini
• Cauliflower (white, orange, purple, green)
• Brussels sprouts
• Cabbage (red or green)
• Bok choy
• Kohlrabi
• Romanesco broccoli
• Daikon radish

Root Vegetables

• Carrots (orange, white, yellow, or purple)
• Beets
• Radishes
• Sweet potatoes
• Turnips
• Parsnips
• Rutabaga
• Daikon
• Turmeric
• Water chestnut
• Celeriac
• Ginger
• Jicama

Allium Vegetables

• Garlic
• Onions (red, yellow, sweet, or white)
• Leeks
• Scallions (green onions)
• Shallots
• Chives
• Wild ramps

Stem & Stalk Vegetables

• Celery
• Asparagus
• Fennel
• Rhubarb
• Okra
• Cucumber 
• Bamboo shoot

Gourd & Squash Varieties

• Zucchini
• Yellow squash
• Pumpkin (many varieties in the fall)
• Butternut squash
• Spaghetti squash
• Delicata squash
• Acorn squash

Other great additions

• Shiitake, maitake, or oyster mushrooms
• Seaweed (kelp, wakame, or nori)
• Lion’s mane mushroom
• Enoki mushrooms
• Portobello mushrooms
• Artichokes 
• Sunchokes

Can I Add Foods Other Than Vegetables?

Yes, you can, however I generally encourage vegetables because this is often where the average person lacks diversity. It is uncommon to encounter someone who is "picky" about fruit or doesn't enjoy a variety of whole grains on a regular basis. And remember, the key here is variety.

However, you may include fibrous whole fruits such as passionfruit, guava, berries, kiwi, pear, and pomegranate.

If you do not regularly consume legumes, this would be a nice addition as well. If you have bloating or gas after consuming legumes, including them in the microbiome mash will likely improve your tolerance as you build up the bacteria that feeds on this fiber type.

Other additions may include seeds, nuts, and gluten free whole grains such as quinoa, amaranth, buckwheat, sorghum, brown or wild rice, millet, or teff.

28 Creative Ways To Eat Your Mash

If the thought of eating a spoonful of masticated vegetables doesn't sound like your kind of party, try some of these genius ways to sneak it in (great for kids too). 

1. Power Bowl: Serve a scoop of microbiome mash over a bed of leafy greens. Top with fermented foods (sauerkraut, kimchi) and a drizzle of tahini or olive oil.

2. Stuffed Vegetables: Use the mash as a filling for stuffed bell peppers, zucchini boats, or Portobello mushrooms. Bake for extra texture and warmth.

3. Wrap or Nori Roll: Spoon into a collard green wrap, lettuce cup, or seaweed sheet. Add avocado and a tangy dressing for extra flavor.

4. Soup Add-In: Stir into broths, stews, or blended soups for a fiber boost. Works great in miso soup, lentil soup, or vegetable stews.

5. Omelet or Scramble Booster: Mix into a scrambled egg or tofu scramble. Pair with fresh herbs and spices for a savory breakfast.

6. Grain Bowl Mix-In: Combine with cooked quinoa, millet, or wild rice for an extra fiber boost. Add nuts, seeds, and a creamy dressing for a balanced meal.

7. Savory Pancakes or Fritters: Blend with chickpea flour or egg and pan-fry into veggie fritters. Serve with a yogurt-based or fermented dip.

8. Microbiome Mash Dip or Spread: Blend with a little hummus, tahini, or Greek yogurt to make a fiber-rich dip. Enjoy with raw veggies or almond crackers.

9. Topping for Avocado Toast: Spread avocado on gluten free toast and top with microbiome mash. Sprinkle with hemp seeds and chili flakes.

10. Stir-Fry or Sauté: Lightly stir-fry the mash with additional chopped veggies and the protein of your choice. Season with coconut aminos or tamari.

11. Fermented Version: Mix with salt and let it ferment for a probiotic-rich kraut-style dish. Store for a few days to develop beneficial bacteria.

12. Microbiome Mash Pizza: Use as a fiber-packed pizza topping over a cauliflower crust. Add olives, mushrooms, and fresh herbs for extra gut-friendly benefits.

13. Buddha Bowl Topping: Add a scoop to a Buddha bowl with roasted veggies, avocado, and a tahini drizzle.

14. Cold Microbiome Mash Salad: Mix it with vinaigrette, herbs, and lemon juice for a refreshing fiber-packed salad.

15. Inside a Baked Potato or Sweet Potato: Stir into baked potatoes or sweet potatoes. Add a dollop of Greek yogurt or miso dressing for extra flavor.

16. Stirred into Porridge or Savory Oatmeal: Mix with steel-cut oats, millet, or buckwheat for a hearty, gut-friendly breakfast. Add turmeric, black pepper, and olive oil for an anti-inflammatory boost.

17. Microbiome Mash Sushi Rolls: Use the mash as a base inside nori rolls with avocado, cucumber, and fermented veggies.

18. Savory Pancakes: Mix into your favorite savory gluten free pancake recipe. Serve with a tamari dipping sauce.

19. Breakfast Hash: Sauté with sweet potatoes, mushrooms, peppers, sausage, and spices for a hearty breakfast hash.

20. Inside a Falafel or Veggie Patty: Blend the mash into a falafel mixture and bake or pan-fry into fiber-rich patties. Serve with tahini dressing or tzatziki.

21. Savory Crepe Filling: Use the mash as a filling for buckwheat or chickpea crepes, topped with fresh herbs and sauerkraut.

22. Rolled into Rice Paper Wraps: Wrap microbiome mash inside Vietnamese-style rice paper rolls with mint, basil, and a probiotic-rich dipping sauce.

23. Microbiome Mash Stuffed Peppers or Tomatoes: Hollow out bell peppers or tomatoes and bake them with a fiber-rich mash filling.

24. Mashed into Cauliflower Rice: Mix with cauliflower rice for a light, gut-friendly dish. Add miso, garlic, and sesame oil for a umami-packed twist.

25. Microbiome Mash & Egg Muffins: Mix with eggs and bake into mini frittata muffins for an easy grab-and-go meal.

26. In a Hot Microbiome Latte: Blend a spoonful into a turmeric golden milk or bone broth latte for a fiber and polyphenol boost.

27. Baked into Savory Fiber Muffins: Mix with almond flour, chickpea flour, or flaxseeds to create gut-friendly muffins.

28. Blended into a Smoothie: Throw into your favorite smoothie and blend. It can be that easy.

Tips and Extra Info

• Consider all the varieties of vegetables that exist within one “type” of vegetable. For example, there isn’t just “onion”. There are yellow onions, red onions, white onions, sweet onions, shallots, and scallions (green onion) – and those are just the ones you can find at any ole grocery store! Instead of always using standard white cauliflower, swap it out for the green, orange, or purple varieties. Each variety counts separately.
• Change it up. Each time you make a batch of mash, consider using different veggies than before, or swap out as many as you can given the access you have.
• Exclude the vegetables you already get a lot of in your standard diet. For instance, if you have a kale salad several times a week, you would benefit more from including a different leafy green in your mash. If you love cooking with onion and garlic, you likely do not need to add more here.
• Try to include vegetables you dislike and are unlikely to eat as a part of your standard diet. Because there is very little of each veggie in your daily dose of mash, you are unlikely to detect the brussels sprouts you despise or the mushrooms you can’t stand the texture of.
• Do not include foods you are immune sensitive to.
• It’s okay if you do not have access to a variety of fresh produce year-round. Frozen vegetables are a great option and may be more affordable at times.
• If you have a green thumb, consider planting a microbiome garden! You do not need a bounty of each, so even container or window sill gardens would accomplish the goal. Have fun picking out a variety of obscure and interesting seeds. You may discover a new favorite!
  
  

Happy Mashing!