Home » Programs » The Foundation Diet

The Foundation Diet

ByEric Bakker N.D.
Know someone with these symptoms? Show them this
Go to Module 5 Go to Module 7 (optional)

The Foundation Diet

The origins of the Foundation Diet stem from my own gut health struggles in the 1980s, long before “gut health” became the household term it is today. Like countless others at the time, I experienced the fallout of antibiotic overuse, which led to persistent Candida overgrowth and serious gut dysbiosis—conditions that would take me years to fully understand and overcome.

My personal health journey ignited a lifelong commitment to natural healing, Candida recovery, and a deepening focus on diet, nutrition, and lifestyle as core strategies for gut restoration.

As I entered clinical practice and became a naturopath in the late 1980s, it didn’t take long to realise that digestive health was the cornerstone of overall wellness.

After speaking with thousands of patients over several decades, it became abundantly clear that true healing can only begin in our gut. My own personal experience with Candida overgrowth taught me first-hand how strongly the microbiome impacts everything from energy and immunity to mental clarity and hormonal balance.

An older man with white hair and a full white beard, wearing a dark suit, light blue shirt, and striped tie, looking directly at the camera against a plain background.

MEVY Diet Origins

Almost 40 years ago, one of the most pivotal influences on my dietary philosophy was The Yeast Syndrome by Dr. John Parks Trowbridge. His MEVY approach—centred around Meat, Eggs, Vegetables, and Yogurt—became the foundation of the nutritional guidance I once gave many patients suffering from Candida overgrowth and related gut issues. It was effective, structured, and therapeutic for its time.

However, science never stands still. Since The Yeast Syndrome was published (1986), our understanding of the human gut microbiome has advanced dramatically.

What we now know is that long-term recovery from Candida and chronic gut problems isn’t just about “cutting sugar and avoiding yeast-containing foods”. That’s old-school – it’s about fostering gut-microbial balance, encouraging diversity, and feeding & supporting the beneficial bacteria that promote resilience and health from within.

The Foundation Diet

Eric Bakker with glasses, wearing a blue t-shirt, sitting in a room with bookshelves. He is discussing why we don't need weight loss pills

Alongside this deeper microbial understanding, the broader lifestyle context also needed to be addressed. Candida overgrowth recovery In today’s fast-paced, high-tech, and sedentary world, lifestyle practices that once came naturally have largely been lost—and yet, they remain just as vital to gut health, if not more – now as they were 40 years ago.

Over time, and through years of clinical refinement, our MEVY Diet principles gradually evolved. Drawing from the Mediterranean diet’s time-tested principles and enriching them with globally sourced, gut-supportive elements, I developed what I now call the Foundation Diet, an approach brings together the best of traditional wisdom and the best of modern science.

It incorporates probiotic-rich fermented foods, natural antimicrobial foods, antioxidant-rich fruits, fibre-dense vegetables, nutrient-packed and polyphenol-rich herbs and spices, and anti-inflammatory ingredients that support both digestive healing and long-term vitality.

It’s also a comprehensive lifestyle philosophy shaped by decades of functional medicine insight and hands-on patient experience.

From my first days in naturopathic practice to my final consultations before retiring in 2019 (after 34 yrs), gut health has remained the unshakable core of my work and research. The Foundation Diet is the culmination of that lifetime of learning, research, and clinical care—an evolved, holistic response to the complex health challenges of our modern times.

Various food items are arranged on a light surface, including shrimp, a fish, grapefruit, cheese, milk, bread, peanuts, pistachios, and a bowl of oil.

How Does This “Foundation Diet” Work?

Foundation Diet is 6th module of the Ultimate Candida Cleanse Program, and follows the Food Re-Introduction module.

In our clinic, we call this eating approach the “base diet” because it sets a solid base or foundation for better digestion, stronger immunity, and overall long-term resilient health. It’s based on years of real-world clinical experience and science of feeding the trillions of beneficial bacteria that live inside our gut.

So, what makes this way of eating different from all the other “diet plans” out there? To begin with, it’s actually designed with your gut microbiome in mind.

The Foundation Diet is especially helpful if you’re dealing with Candida overgrowth, SIBO irritable bowel syndrome, or IBD. These chronic conditions have become common thanks to high stress, poor diet, along with medications that create gut imbalance.

And No Kale-Chugging!

Our recommended long-term eating approach helps calm inflammation, clear out microbial troublemakers, and supply your gut microbiome with the food they actually want to eat. It’s full of real, whole foods that heal—not just mask symptoms—and it’s built to support and build a balanced gut that works properly.

You won’t need a PhD to follow this way of eating and living either. It’s practical, common-sense, science-backed, and doesn’t require chasing kale down with bone broth every six-hours. Unless you’re into that of course.

The Ultimate Candida Cleanse Program

It takes 3 – 4 months to complete the entire Ultimate Candida Cleanse Program. To complete this program click on the easy-to-follow steps. Although all modules can be completed as a stand-alone, best results come from following the sequence.

Your Foundation Diet Resources

We recommend saving our Foundation Diet PDF resource for quick and easy access. It will serve as your guide throughout the process of establishing new ways of eating, helping to simplify the journey and keep you on track. Here is the key document and other resources you’ll need:

A stone farmhouse with a red-tiled roof stands amidst a lush vineyard on a hillside. Tall cypress trees are nearby, and mountains rise in the distance under a partly cloudy sky.

Born From Mediterranean Roots

The Mediterranean diet—rich in vegetables, fruits, whole grains, legumes, fish, and healthy fats—has long been celebrated for promoting microbiome diversity and reducing inflammation (Tosti et al., 2018).

The low environmental impacts (water, nitrogen and carbon footprint) of the Mediterranean diet is one of the several positive aspects of this proven dietary model (Guasch-Ferré et al., 2021).

Building on this legacy, the Foundation Diet goes further, it incorporates time-tested ingredients and traditions from around the world to specifically target microbiome repair and balance, fungal and bacterial-control, immune health, reduction of inflammation, and chronic disease prevention.

While the Mediterranean approach focuses on a balanced intake of anti-inflammatory and nutrient-dense foods, the Foundation Diet adds targeted, gut-repairing elements and key anti-microbial foods from global cuisines.

For example – fermented foods like sauerkraut, kimchi, tempeh, and miso; powerful antimicrobial spices such as turmeric, clove, and nutmeg; and microbiome-boosting seaweeds and plant-based high-protein foods are all central to this therapeutic way of eating. Let food be your medicine.

In contrast, the Western diet—dominated by ultra-processed foods, sugary drinks, refined grains, alcohol, and excess red meat—promotes inflammation and microbiome disruption. The Foundation Diet is the antidote: a nutrient-rich, tasty, and deeply-healing diet and lifestyle that nurtures the gut and supports the whole body.

Global Approach To Microbiome Mastery

The Mediterranean Diet is widely considered one of the healthiest dietary patterns in the world. It’s not just a “diet” but a way of eating that emphasises fresh, seasonal, and whole foods, inspired by traditional cuisines of countries bordering the Mediterranean Sea—like Greece, Italy, and southern France.

The Foundation Diet is a variation of the Mediterranean diet. This way of eating and living integrates the best dietary & lifestyle practices from the Mediterranean, but also multiple cultures, including:

Here are the key foods below that make up the Foundation Diet, you’ll find them and a lot more on our complete and convenient patient handout. (The Foundation Diet Guide download link is above or here if you missed it).

A wooden tray with two raw salmon fillets, surrounded by various fruits, vegetables, nuts, grains, and mushrooms on a black surface.

The Foundation Diet Is An Evidence-Based Diet Approach

The Foundation Diet—recommended in the Ultimate Candida Cleanse Program — is a sustainable, science-backed way of eating designed to nourish your body and support long-term gut and microbiome health.

By focusing on nutrient-dense, microbiome-friendly foods, our approach helps balance Candida and gut bacterial levels, normalise weight, improve digestion, improve energy & sleep, and boost overall health—naturally.

No calorie counting, no daily weigh-ins—just real food that satisfies. As your cravings fade and your energy returns, you’ll see and feel the difference. Your body will thank you, especially your waistline.

The Foundation diet is not about:

  • The 5 food groups
  • Going paleo or vegan
  • Going gluten-free
  • Going keto or low-GI
  • Calorie-control
  • Nutrient levels per-serve
  • 7 serves of vegetables a day
  • weigh loss diet

Most diets that limit animal products are defined by what they exclude. In contrast, the Foundation Diet—like the plant-based approach—is defined by what it includes: nutrient-rich, microbiome-supportive whole foods from a wide-range of sources that promote long-term gut health and healing.

  • Vegan (Total Vegetarian)
  • Excludes all animal products: meat, poultry, seafood, dairy, and eggs. Does not restrict refined sugars, fats, or processed foods.
  • Raw Vegan
  • Follows vegan principles and excludes all foods heated above 118°F (48°C). Emphasises raw plant foods—fruits, vegetables, nuts, seeds.
  • Lacto-Vegetarian
  • Excludes meat, poultry, seafood, and eggs. Includes dairy.
  • Ovo-Vegetarian
  • Excludes meat, poultry, seafood, and dairy. Includes eggs.
  • Lacto-Ovo Vegetarian
  • Excludes meat, poultry, and seafood. Includes both eggs and dairy.
  • Mediterranean Diet
  • Plant-based at its core, with moderate amounts of fish, eggs, dairy, and poultry. Red meat is limited. Promotes olive oil, whole grains, legumes, vegetables, and wine. Fat is not restricted.
  • Whole-Foods, Plant-Based
  • Emphasises whole, unprocessed plant foods—vegetables, fruits, legumes, whole grains. Restricts animal products and added fats for disease prevention and metabolic health.
  • Foundation Diet
  • A globally inspired, gut-healing diet rooted in Mediterranean principles but enhanced for microbiome support. Prioritises fermented foods (sauerkraut, kimchi, tempeh), fibre-rich plants, healthy fats (olive oil, coconut, avocado), and herbs and spices from global cuisines. Includes fish, fermented dairy, free-range poultry, eggs, and occasional lamb. Designed to combat Candida, SIBO, IBS, and IBD while promoting long-term digestive wellness.

The Foundation Diet: Healthy Food List

Inspired by the Mediterranean way of eating—with added global gut-health support from Asia and Europe—the Foundation Diet is designed to nourish your microbiome, fight Candida and SIBO, and support long-term digestive wellness.

Your daily food choices have the power to either support or sabotage your gut health. Ideally, your meals should consist of the freshest and most wholesome foods available to you—organic when possible, and minimally processed. The goal is simple: nourish your body while supporting the trillions of beneficial microbes in your digestive system.

Your gut microbiome plays a vital role in immunity, nutrient absorption, mood regulation, and inflammation control. Unfortunately, modern diets are increasingly filled with what I call “non-foods”—highly processed items with little to no nutritional value. These can include artificial additives, preservatives, industrial seed oils, refined sugars, and chemically-altered ingredients that do more harm than good.

One of the key drivers behind intestinal permeability, fungal overgrowth (like Candida), and bacterial imbalances (such as SIBO), is this overconsumption of unnatural, gut-disrupting substances found in processed and “fake” foods.

This is why one of the first and most powerful changes I recommend to anyone recovering from gut-related conditions is to return to real food—fresh, clean, and as close to its natural state as possible.

Even though I’ve supported many patients with targeted supplements, herbs, and functional testing, the foundation of true recovery always starts with food. When you view food as medicine and commit to eating high-quality, nutrient-dense meals, you empower your body to begin healing on multiple levels—digestively, mentally, and systemically.

Key Take-Away

  • Choose organic and fresh foods whenever possible—your gut thrives on clean, whole foods.
  • Avoid “non-foods”– like ultra-processed items, artificial additives, and refined sugars.
  • Your gut microbiome is deeply affected by food quality – influencing immunity and inflammation.
  • Poor dietary habits – conditions like Candida overgrowth, SIBO, and leaky gut are often linked to poor dietary habits.
  • Food is foundational—it’s the most powerful tool you have for restoring gut and whole-body health.
  • Treat food as your medicine: let your plate become part of your daily healing plan.

Intestinal permeability, including fungal and bacterial overgrowth, is becoming more common because of our increased consumption of “non-food”.

Ideally, your food options should be as organic and fresh as they are accessible and affordable. The focus is on healthy eating and encouraging a gut microbiome, the beneficial bacteria inside that help keep you healthy.

Therefore, changing one’s diet LONG-TERM is the first thing I do to help patients recover from the Candida overgrowth, SIBO, and other gut-related syndromes.

Food is by far the most crucial factor in aiding your body’s return to health, even though I do advise other treatments to patients who used to come to me after years of suffering. You would be well on your way to assisting your body in feeling and functioning better if you were to approach food as medicine and choose and consume the freshest, most wholesome food that is readily available.

Here is a basic list of foods we recommend on this diet:

🌿 Plant-Based Staples

Nutrient-dense and rich in fibre to feed beneficial gut flora. The Foundation Diet has a strong focus on plant-based foods packed with protein, vitamins and minerals, fibre, healthy fats.

  • Vegetables – Leafy greens, eggplant, peppers, onions, garlic, artichokes, etc.
  • Fruits – Berries, citrus, grapes, apples, figs, pomegranates
  • Legumes – Lentils, chickpeas, fava beans, white beans
  • Whole Grains – Barley, bulgur, brown rice, oats, farro, whole wheat
  • Nuts & Seeds – Almonds, walnuts, pistachios, flaxseed, sesame (tahini), sunflower seeds

🫒 Healthy Fats

Support brain, immune, and gut function with these anti-inflammatory fats.

  • Olive Oil – Cold-pressed extra virgin, used generously in meals
  • Olives – Green and especially dark purple or black varieties
  • Avocado – Whole or as oil
  • Coconut – Oil and milk
  • Fatty Fish – Salmon, sardines, mackerel, trout, herring
  • Nuts – Almonds, Brazil nuts, hazelnuts, and walnuts

🐟 Lean & Gut-Supportive Proteins

Clean proteins with anti-inflammatory benefits.

  • Fish – Anchovies, sardines, salmon, tuna, mackerel
  • Seafood – Octopus, crab, shrimp, shellfish
  • Poultry & Eggs – Organic, pasture-raised preferred
  • Lamb – Grass-fed, lean cuts
  • Fermented Foods – Greek yogurt, kefir, feta, halloumi (moderation), tofu

🥖 Fermented & Functional Foods

Feed your microbiome with these traditional, probiotic-rich options.

  • Fermented Vegetables – Sauerkraut (Germany), kimchi (Korea)
  • Fermented Soy – Tempeh (Indonesia), tofu (Japan), miso
  • Sourdough Bread – Naturally leavened, whole-grain, sprouted (e.g., Ezekiel bread)
  • Seaweed – Nori, wakame (Japan, Korea)

🌿 Herbs & Spices

Packed with antioxidants and natural antimicrobials.

  • Antimicrobial Herbs and Spices – Garlic, rosemary, thyme, basil, marjoram, chives
  • Fresh Herbs – Basil, oregano, parsley, thyme, mint, dill, marjoram
  • Spices – Garlic, turmeric, ginger, cumin, cinnamon, clove, nutmeg, coriander, fenugreek, cardamom (India, Southeast Asia)

☕ Beverages (Optional)

Enjoy in moderation as part of a relaxed lifestyle.

  • Red Wine – Occasional, with meals
  • Coffee – No sugar!
  • Green Tea – Black tea, herbal teas – antioxidant-rich and gut-friendly

Although the exact composition of your Foundation Diet may vary depending on your unique needs and preferences, we recommend it generally follows these guiding principles:

The Foundation Diet is built on whole, natural foods. At its core is a whole foods approach—rich in vegetables, fruits, berries, legumes, whole grains, nuts, and seeds, along with lean proteins and healthy fats. These foods provide essential fibre, antioxidants, vitamins, minerals, and trace elements that support optimal gut and overall health.

A key component of this diet is a high intake of plant-based proteins. There are many good reasons to lean into plant protein. Research shows that whole-food plant-based diets—even without calorie counting, portion control, or lifestyle changes like exercise—can produce significant health benefits, even in individuals already following vegetarian or vegan diets (Campbell 2019).

Another pillar is a high-fibre intake, which naturally supports appetite regulation and weight management. Instead of focusing solely on portion size, it’s far more effective to focus on the type of food you’re eating. Fibre-rich foods are self-limiting—they help control hunger, promote satiety, and reduce the likelihood of overeating, making healthy weight easier to maintain without strict rules or tracking.

To enhance nutritional adequacy and microbiome diversity, it’s important to expand your dietary horizons. A wide range of fresh, natural foods ensures you’re not missing key nutrients. Consuming a varied diet helps reduce deficiencies and boosts microbial diversity in the gut—key for immune function, metabolic balance, and long-term health. Research confirms that dietary diversity can reshape the microbiome and profoundly influence health outcomes (Singh 2017).

Incorporating new and unfamiliar foods, such as seaweed, can be highly beneficial. Seaweed is exceptionally rich in iodine and tyrosine—both crucial for healthy thyroid function—and it fits easily into a variety of dishes including soups, stews, salads, smoothies, and sushi. Because seaweed is so nutrient-dense, even small amounts offer big benefits.

To truly support microbiome health, it’s essential to avoid ultra-processed foods. The Foundation Diet discourages the intake of all highly processed foods and beverages, especially those containing added sugars, artificial sweeteners, food additives, colors, and artificial flavors. Eliminating these reduces inflammation and enhances gut health while lowering the risk of chronic diseases.

When it comes to macronutrient balance, the Foundation Diet promotes a sensible intake of proteins, carbohydrates, and healthy fats. While each person’s needs will differ slightly, it’s important not to overconsume protein, and instead focus on ensuring nutrient density and energy balance. Assess your individual requirements based on energy levels, mood, cognition, sleep, and weight—your body often gives clear signals when something is out of balance.

The Foundation Diet is flexible and customizable. Your age, level of physical activity, and any dietary restrictions (such as gluten or dairy intolerance, or a vegan lifestyle) should be factored in. Whether your goals are weight loss, better digestion, or simply maintaining good health, the Foundation Diet can be adapted to support your individual path. If you find this challenging, consider working with a healthcare practitioner experienced in diet customization.

Lastly, no diet is complete without adequate hydration. Water plays a critical role in nearly every physiological process. In addition to plain water, herbal teas and other unsweetened hydrating beverages are supportive. Proper hydration is associated with a lower risk of kidney stones, constipation, urinary tract infections, high blood pressure, blood clots, and even coronary events and stroke (Popkin 2010). Yet, many people still fall short—data from NHANES (2009–2012) revealed that 32.6% of U.S. adults and 54.5% of children and adolescents are inadequately hydrated (Liska 2019).

By embracing these guidelines, you’ll be laying a strong foundation—not only for digestive health, but for vibrant, long-lasting wellness.

7 Foundation Lifestyle Principles

Gut health is about more than just food. Most Candida and gut recovery programs focus narrowly on diet and cleansing—missing the following seven essential lifestyle factors that influence healing. The Foundation Diet takes a true holistic approach by integrating key lifestyle habits alongside nutrition.

When you prioritise these pillars—sleep, stress, relationships, movement, and more—you create lasting balance, resilience, and vitality. This is not only how Candida overgrowth and SIBO can be eradicated, it’s how true and sustainable wellness is achieved.

⚖️ Body Weight

Maintain a healthy, balanced weight to reduce inflammation and support the gut. Looking to lose weight permanently – the healthy way? Our Healthy Weight Loss page is a key part of the Foundation Diet and offers real, lasting solutions. Forget quick fixes—true, sustainable weight loss comes from smart lifestyle habits, not fad diets or pills. Take charge of your health now for long-term balance and wellbeing!

Read: Weight Loss

😴 Sleep

Prioritise restorative sleep to strengthen immunity and regulate digestion. Sleep isn’t a luxury—it’s a vital part of healing and overall health. Whether you’re managing Candida or just aiming to feel your best, quality sleep makes a big difference. Yet, nearly one in three adults struggles with it. That’s why sleep is a key lifestyle focus in the Foundation Diet.

Read: Sleep and Insomnia

🛡️ Immune Function

Support immunity through nutrient-dense foods and microbiome diversity. Your immune system is your body’s frontline defense against harmful microbes, chemicals, and abnormal cells. It’s a complex network that works quietly in the background—until something goes wrong – like Candida overgrowth, SIBO, IBS, or IBD. When it’s weakened, illness can take hold fast. That’s why immune support is a key focus in the Foundation Diet lifestyle.

Read: Immune Function

🏃 Physical Activity

Move daily—walking, swimming, or yoga all enhance gut motility and reduce stress. In a world where sitting has become the norm, staying active is more important than ever. Whether it’s walking, stretching, or regular exercise, movement is essential—our bodies were never meant to be still for long. That’s why physical activity is a vital part of the Foundation Diet lifestyle.

Read: Exercise

🤝 Relationships

Stay socially connected; laughter and support help regulate stress hormones and gut function. Good health isn’t just about food and fitness—your relationships matter too. The quality of your connections with family, friends, and others can deeply impact your mental, emotional, and physical well-being.

There’s no perfect way to relate to everyone, but building supportive, healthy relationships that meet your individual needs is key. That’s why relationships and communication are core lifestyle pillars in the Foundation Diet.

Read: Relationships

😌 Stress Reduction

Daily stress management—breathing, nature time, mindfulness—protects the gut-brain axis. Stress is more than just feeling overwhelmed—it impacts your immune system, gut health, and increases your risk of chronic disease. While stress might not directly cause issues like Candida or SIBO, it creates the ideal conditions for them to take hold.

That’s why managing stress is a vital part of the Foundation Diet lifestyle—it helps protect your gut, strengthen immunity, and support long-term health.

Read: Stress

🌱 Healthy Environment

Reduce exposure to toxins by choosing organic food, filtering water, and avoiding harsh chemicals. Your surroundings matter just as much as your diet and activity levels. A clean, supportive home and work environment can greatly influence your overall well-being.

While gut health is a major focus of this site, the Foundation Diet lifestyle also emphasizss creating healthy spaces—because where you live impacts how you feel.

Read: Environment

10 Foundation Diet Nutritional Principles

Our clinic refers to the Foundation Diet as the “base diet” or foundational eating approach. It’s not just about eating; it’s a way of living that supports optimal health, microbiome balance, and overall wellness.

1 – Anti-Aging

Every component of the Foundation Diet is chosen to combat oxidative stress, slow cellular aging, and protect against age-related diseases.

Foods high in antioxidants—like olive oil, berries, turmeric, and green tea—help maintain youthful energy and reduce inflammation throughout the body.

KEY: Olive oil (Mediterranean), berries, turmeric (India), green tea (Japan)

2 – Anti-Inflammatory

Chronic inflammation is at the root of many digestive and autoimmune disorders. The Foundation Diet calms the immune system with anti-inflammatory staples such as oily fish, leafy greens, turmeric (India), and polyphenol-rich foods like berries and herbs. This naturally reduces flare-ups, die-off, and supports healing from within.

KEY: Leafy greens, oily fish, garlic, turmeric (India), ginger (Thailand)

A variety of spices and herbs, including star anise, dried leaves, nuts, and peppercorns, set against a textured surface—ideal for those exploring gut health supplements.

3 – Antimicrobial

Many foods in the Foundation Diet gently inhibit the growth of harmful bacteria, yeasts, and parasites. Fermented foods like kimchi (Korea), tempeh (Indonesia), and sauerkraut (Germany), along with antimicrobial herbs like garlic, clove (Indonesia), and ginger, help maintain microbial balance—especially helpful in managing Candida overgrowth or SIBO.

KEY: Sauerkraut (Germany), tempeh (Indonesia), clove, nutmeg, coconut (Indonesia)

4 – Diet Diversity

Microbial diversity thrives on dietary diversity. This diet encourages a wide variety of foods, colours, and textures—from Japanese seaweeds to Thai coconut and spices—ensuring a broad intake of fibre and nutrients that feed different types of beneficial bacteria. Many of these foods contain key vitamins of minerals hard to find elsewhere.

KEY: Seaweed (Japan/Korea), tofu (Japan), legumes, multi-coloured fruits and vegetables

A variety of onions and garlic bulbs on a wooden cutting board.

5 – Immune-Building

A resilient gut fuels a strong immune system.

Fermented soy (Japan), prebiotic foods like leeks, garlic, and onions, and polyphenol-rich herbs all help support the production of short-chain fatty acids and immune-regulating compounds.

KEY: Fermented soy (Japan), garlic, onions, leeks, miso (Japan), herbs, yoghurt.

A supermarket shelf displays various leafy greens, including green kale, rainbow chard, Swiss chard, and tenderstem broccoli—ideal choices for those on an anti candida diet. Price tags and labels indicating organic options are visible.

6 – Nutrient-Dense

Each meal delivers a powerful nutritional punch. The Foundation Diet is packed with amino acids, vitamins, minerals, and healthy fats from sources like legumes, oily fish, seeds, tofu, and seasonal vegetables.

It’s designed to nourish the body deeply and sustainably.

KEY: Green leafy vegetables, oily fish, seeds, tempeh (Indonesia), tofu, legumes, seaweed

Person in a yellow sweater and jeans with a graphical insert showing bacteria, implying a focus on gut health or microbiology.

7 – Gut Microbiome-Building

Central to the Foundation Diet is restoring gut flora. Fermented foods, prebiotics, and plant-based diversity help repair dysbiosis and build a more robust gut lining.

Seaweed (Japan and Korea), tempeh, and traditional fermented vegetables are key players.

KEY: Prebiotics, fermented vegetables, seaweed, tempeh, probiotic foods.

8 – Polyphenol-Rich

Polyphenols are powerful plant compounds that feed specific beneficial gut microbes and reduce oxidative stress.

Found in colourful vegetables, herbs, spices (India and Southeast Asia), green tea, olive oil, and berries. Poly-phenol rich foods also support brain health and cardiovascular function.

KEY: Olive oil, herbs/spices (India), berries, green tea, cocoa

9 – Environmentally-Friendly

The Foundation Diet promotes sustainability—favouring organic, local, and seasonal produce.

By reducing reliance on factory-farmed meats and processed foods, and embracing traditional, plant-forward eating patterns, it supports both human and planetary health.

KEY: Seasonal produce, plant-based meals, coconut oil (Thailand), organic choices

A stone farmhouse with a red-tiled roof stands amidst a lush vineyard on a hillside. Tall cypress trees are nearby, and mountains rise in the distance under a partly cloudy sky.

10 – Culturally-Connected & Soul-Nourishing

More than just a list of foods, the Foundation Diet respects the wisdom of traditional diets. Drawing from cultural cuisines—Germany’s sauerkraut, India’s healing spices, Japan’s seaweed and soy, Thailand’s coconut and lemongrass—it reintroduces food as a sacred part of wellness.

It promotes mindful eating, culinary enjoyment, and emotional satisfaction, all of which play a major role in digestive healing and long-term wellness.

KEY: Sauerkraut (Germany), tofu & seaweed (Japan), kimchi (Korea), spices (India), coconut milk (Thailand)

Key Take-Away

  • Mediterranean Diet – Expanded
  • The Foundation Diet is built on Mediterranean diet principles.
  • Global Integration
  • It integrates fermented, prebiotic, and anti-inflammatory foods from Germany, Japan, Thailand, South Korea, Indonesia, and India.
  • The diet targets gut healing, immune balance, and chronic inflammation with nutrient-dense, polyphenol-rich foods.
  • Each core concept addresses a different pillar of gut health—ranging from microbial diversity through to being environmentally-friendly.
  • It is as much a lifestyle as it is a diet—designed to promote healing, longevity, and connection to traditional food wisdom.

Key Food Pages

Key Diet and Nutrition Pages

Key Lifestyle Pages

Scientific Backing for the Foundation Diet

Research consistently supports a nutritionally balanced, whole-food-based, fibre-rich diet for promoting gut health. A diverse and well-balanced microbiome is essential for better health, with the latest studies confirming that a varied diet rich in vegetables, fruits, herbs, spices, nuts, seeds, and whole grains supports a healthy microbiome (Zhang 2022). 

The Foundation Diet incorporates a broader variety of foods, providing additional health benefits backed by scientific evidence. Our clinic has recommended many of these additional foods, such as fermented foods, antimicrobial foods, prebiotic foods, fruits, vegetables, and spices, to patients with conditions like Candida, SIBO, IBS, and IBD for well over 30 years.

With the launch of Candida.com, we aim to provide more research-based information on Candida, fungal and bacterial imbalances, and microbiome health than ever before. You’ll find literally thousands of studies on this website from reputable research sources to validate our recommendations.

The latest research also supports the specific herbs, spices, and fermented foods we’ve recommended since the late 1980s. You’ll be able to explore these studies on our website, with clickable links for you to access the science behind our approach.

Key Take-Away

  • The Mediterranean diet supports gut health by reducing inflammation and promoting beneficial gut metabolites.
  • The Foundation Diet combines the best dietary elements from global cultures to promote microbiome balance and overall health.
  • A nutritionally balanced, fiber-rich diet fosters a diverse and healthy microbiome, leading to better health outcomes.
  • Candida.com provides evidence-based resources for Candida, SIBO, IBS, IBD, and microbiome health, backed by the latest research.

Customise Your Foundation Diet to Suit Your Gut and Lifestyle

A wooden tray with two raw salmon fillets, surrounded by various fruits, vegetables, nuts, grains, and mushrooms on a black surface.

Personalising the Foundation Diet is essential for success—especially if you want to prevent common gastrointestinal issues like bloating, gas, or abdominal discomfort. Even healthy foods can cause unwanted symptoms in certain individuals. One person may feel great after eating legumes, while another may experience cramping or changes in bowel movements, such as looser stools or firmer consistency.

From my clinical perspective, I’ve seen a clear pattern among individuals with mental health challenges such as anxiety, depression, autism spectrum disorders, Parkinson’s, and Alzheimer’s. Many of them also report gut-related issues. This is no coincidence.

The gut-brain connection is now well recognised, and it’s especially significant in people dealing with chronic health concerns. It underscores the importance of tuning in to how specific foods affect not just digestion, but also mental clarity, mood, energy, and inflammation.

Track New Foods and Gut Symptoms

If you’re dealing with gut or neurological imbalances, I strongly encourage you to keep a food and symptom journal. Track any newly introduced foods and observe how your body and mind respond. If certain foods trigger unwanted symptoms—digestive or otherwise—remove them temporarily. This simple act of observation can offer powerful insights into your unique biochemistry and allow you to take control of your health more effectively.

Symptoms to look out for may include:

  • Abdominal bloating or discomfort
  • Irregular bowel movements
  • Increased joint or muscle pain
  • Heightened anxiety or low mood
  • Headaches or brain fog

The Role of the Low-Reactive Diet & Food Re-Introduction

Before jumping into the Foundation Diet, it’s often beneficial to complete the Low-Reactive Diet and Food Re-Introduction modules. These are strategic steps that help uncover hidden food sensitivities and intolerances. Some individuals may react to:

Identifying these reactive foods allows you to tailor the Foundation Diet with precision—minimising inflammation and enhancing nutrient absorption, energy, and long-term gut restoration.

Once you’ve fine-tuned your intake and resolved any reactive patterns, the Foundation Diet can then be safely and confidently adopted as a sustainable, microbiome-supportive lifestyle plan.

Key Take-Away

  • Personalise your Foundation Diet to minimise digestive discomfort & support your unique gut needs.
  • Track how new foods affect your digestion, mood, and overall health.
  • Mental health and gut health are closely linked—food can influence both.
  • Consider the Low-Reactive Diet and Food Re-Introduction if you suspect food sensitivities.
  • Common reactive foods include FODMAPs, histamines, salicylates, and known allergens.
  • Customised diet becomes a powerful tool for long-term wellness, gut repair, and disease prevention.

Gut Restore Kit

Looking For BEST Candida Cleanse Supplements?

Get your Gut REstore Kit Now!

Conclusion

The Foundation Diet is more than just a way of eating—it’s a lifestyle approach rooted in common sense, traditional wisdom, and modern gut-health science. By combining nutrient-dense foods from diverse cultures with habits that support digestion and microbial balance, you’re creating a solid base for long-term wellness.
This dietary approach isn’t some fad—it’s a sustainable way to nourish your body, protect your gut, and feel your best, day in and day out. Start where you are, build gradually, and trust your body’s ability to thrive.

Eric Bakker N.D.

Greetings! I am a naturopathic physician from New Zealand. Although I’ve retired from clinical practice since 2019 after 34 years of clinic. I remain passionate about helping people improve their lives. You’ll find I’m active online with a focus on natural health and wellbeing education through my Facebook page, Reddit page and YouTube channel, including this website.

Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *