Microbiotic diet: a form of low-fat diet

There are many diets to consider when you want to change your eating habits, lifestyle, health, and weight.

George Ohsawa, who promoted that a simple lifestyle produced positive health benefits, created the microbiotic diet. The diet consisted of ten restrictive steps, forcing the dieter to exhibit great self-control.

For example, the last stage of the microbiotic diet involves the dieter consuming only brown rice and water. Diet planners, due to their excessive restriction, no longer suggest this first version of the microbiotic diet.


The microbiotic diet appeals to some because it not only focuses on the physical well-being of the dieter, but also addresses the spiritual and planetary aspects of health.

The microbiotic way of dieting is low in fat and high in fiber. Vegetarians could easily follow this diet because the diet emphasizes vegetables and whole grains.

The microbiotic diet requires low amounts of sugar, dairy products, and meat.

Soy products

Soy products are also an integral part of the diet because they contain phytoestrogens, which are believed to have positive effects on cholesterol levels, menopause, and some types of cancer. That is why patients suffering from cancer or other chronic diseases have followed this strict regimen.

Phytoestrogens may also be beneficial in preventing estrogen-related cancers such as breast cancer. It is important not to confuse this healthy way of eating with a cure for serious illnesses and medical conditions.

Whole grains

By following the microbiotic diet, 50-60% of each meal will consist of whole grains, including brown rice, barley, millet, rye, corn, and buckwheat. This diet allows an occasional meal with rolled oats, noodles, pasta, bread, or baked goods.


Each day, 1 to 2 bowls or cups of soup are required. It is suggested that a dieter choose shoyu or miso, which contains fermented soybeans.


Vegetables constitute 25-30% of the daily food intake, where 1/3 of the vegetables must be consumed in their raw state. Boiling, steaming, baking or sautéing should prepare other servings of vegetables.


10% of the daily food intake should consist of cooked beans. Bean products such as tofu or tempeh can also be eaten.

Cooking oil

The most common cooking oil used when preparing meals is dark sesame oil. Additional oils to consider include light sesame oil, corn oil, and mustard seed oil.


Natural sea salt, shoyu, brown rice vinegar, grated ginger root, fermented pickles, roasted sesame seeds, and sliced ​​chives are some of the seasonings that can be used to add flavor to food.

When it comes to animal by-products during the microbiotic diet, small amounts of fish or shellfish are accepted each week.

Dieters should stay away from eggs, dairy, meat, and poultry.

When eating fish or shellfish, microbiotic dieters should consume horseradish, wasabi, ginger, or mustard to aid in the detoxification process against the effects of shellfish.

Other foods allowed during the microbiotic diet include moderate consumption of seeds or nuts, as well as desserts such as apples and dry foods.

Dieters should not consume sugar, honey, molasses, chocolate, or carob.


Several times a week, the diet allows fruits such as pears, peaches, apricots, grapes, berries, and melons. Avoid tropical fruits, such as pineapples and mangoes.

The microbiotic diet can be tailored to people based on their age, gender, health problems, as well as weather and seasonal factors.

Side effects

There are some side effects associated with this diet. Certain nutrients are not absorbed into the body through this diet, such as protein, vitamin B12, iron, magnesium, and calcium. This can affect a dieter by reducing their energy levels, as well as lead to health complications.

Some nutritionists disapprove of this diet because they feel it is too restrictive.

Most group on a new fast eff no organisation: Click Here

Please follow and like us:

Leave a Reply