BOGA – Let Food Be Thy Medicine and Medicine Be Thy Food (Inspired by Hippocrates)

At Thriving Gut, we believe food is more than fuel—it is information for your microbiome. One of our go-to recipes, BOGA, is a gut-nourishing combination of Brussels sprouts, onion, garlic, asparagus, and extra virgin olive oil (EVOO). This vibrant dish serves as a strategic intervention to enhance gut health, especially when consumed post-fast or during a microbiome reset.

What Is BOGA?

• B – Brussels Sprouts

• O – Onion

• G – Garlic

• A – Asparagus

• + EVOO – Extra Virgin Olive Oil

Each ingredient plays a critical role in recalibrating the gut microbiome. Let’s explore the evidence.

Microbiome Science Behind the Ingredients

Brussels Sprouts

Brussels sprouts are rich in glucosinolates and dietary fiber, both known to shape microbial communities in the gut. They enhance beneficial taxa and support the production of butyrate, a key short-chain fatty acid (SCFA) for gut lining health (Louis et al., 2014; Bouranis et al., 2023).

Benefit: Increases SCFAs, reduces inflammation, and modulates detoxification enzymes.

Onion

Onions are a top-tier source of prebiotic fibers like inulin and FOS. A recent 2024 study confirms that onion extracts positively shape the microbiota, boosting the production of beneficial metabolites (Yoo et al., 2024).

Benefit: Supports microbial diversity and enhances anti-inflammatory pathways.

Garlic

Garlic contains allicin and GOS, which act as selective antimicrobials while nurturing Bifidobacteria. A meta-analysis found garlic positively impacts gut microbiota and reduces arterial stiffness (Ried, 2020).

Benefit: Boosts immunity, lowers blood pressure, and supports microbiota diversity.

Asparagus

A potent prebiotic, asparagus contains inulin-type fructans that feed beneficial bacteria. Gut-fermented asparagus extracts have demonstrated the ability to protect intestinal cells from inflammation and oxidative stress (Rajakaruna S, et al., 2022).

Benefit: Promotes SCFA synthesis and enhances epithelial barrier protection.

Extra Virgin Olive Oil (EVOO)

EVOO’s polyphenols, such as oleuropein and hydroxytyrosol, modulate microbial populations, especially Akkermansia muciniphila, which is key for mucosal integrity. Studies link EVOO intake with reduced gut inflammation and improved metabolic health (Millman et al., 2021; Memmola et al., 2023).

Benefit: Strengthens the gut barrier, lowers systemic inflammation, and modulates cognitive and metabolic markers.

Note: EVOO without sufficient fiber can lead Akkermansia to feed on the mucus layer—this is why fiber synergy (as in BOGA) is essential (Everard et al., 2013).

Compound Synergy: When to Eat BOGA

• After a 16/8 fast for microbiome recalibration

• During periods of gluten, sugar, or alcohol avoidance

• With day-old rice for additional resistant starch and SCFA support

• When prioritizing sleep, stress reduction, exercise, and clean nutrition

Together, BOGA’s ingredients support Bifidobacteria, Lactobacilli, and Akkermansia, increasing SCFAs like acetate, propionate, and butyrate.

Final Thought

“Let food be thy medicine and medicine be thy food.”
— Hippocrates

BOGA is more than a meal; it is a microbiome-balancing protocol—simple, strategic, and science-backed.

References

Bouranis, I. J. A., Beaver, L. M., Jiang, D., Choi, J., Wong, C. P., Davis, E. W., ... & Ho, E. (2023). Interplay between cruciferous vegetables and the gut microbiome: A multi-omic approach. https://pmc.ncbi.nlm.nih.gov/articles/PMC9824405/

 Rajakaruna S, Bandow B, Pérez-Burillo S, Navajas-Porras B, Rufián-Henares JÁ, Cool DR, Cho KJ, Paliy O. (2022), Human gut microbiota-fermented asparagus powder protects human epithelial cells from injury and inflammation. Human gut microbiota-fermented asparagus powder protects human epithelial cells from injury and inflammation - PubMed

Everard, A., Belzer, C., Geurts, L., Ouwerkerk, J. P., Druart, C., Bindels, L. B., ... & Cani, P. D. (2013). Cross-talk between Akkermansia muciniphila and intestinal epithelium controls diet-induced obesity. PNAS, 110(22), 9066–9071. https://doi.org/10.1073/pnas.1219451110

Filippis, F. D., Pellegrini, N., Vannini, L., Jeffery, I. B., La Storia, A., Laghi, L., ... & Ercolini, D. (2020). High-level adherence to a Mediterranean diet beneficially impacts the gut microbiota and associated metabolome. https://pubmed.ncbi.nlm.nih.gov/26416813/

Ghorbani, Z., Shoaibinobarian, N., Noormohammadi, M., Taylor, K., Kazemi, A., Bonyad, A., ... & Forslund-Startceva, S. K. (2025). Reinforcing gut integrity: A systematic review and meta-analysis of clinical trials assessing probiotics, synbiotics, and prebiotics on intestinal permeability markers. https://doi.org/10.1016/j.phrs.2025.107780

Kellow, N. J., Coughlan, M. T., & Reid, C. M. (2014). Metabolic benefits of dietary prebiotics in human subjects: A systematic review. British Journal of Nutrition, 111(7), 1147–1161. https://doi.org/10.1017/S0007114513003607

Louis, P., Hold, G. L., & Flint, H. J. (2014). The gut microbiota, bacterial metabolites and colorectal cancer. Nature Reviews Microbiology, 12(10), 661–672. https://doi.org/10.1038/nrmicro3344

Memmola, R., Petrillo, A., Di Lorenzo, S., Altuna, S. C., Habeeb, B. S., Soggiu, A., ... & Ghidini, M. (2023). Correlation between olive oil intake and gut microbiota in colorectal cancer prevention. Correlation between Olive Oil Intake and Gut Microbiota in Colorectal Cancer Prevention - PMC

Millman, J. F., Okamoto, S., Teruya, T., Uema, T., Ikematsu, S., Shimabukuro, M., & Masuzaki, H. (2021). Extra-virgin olive oil and the gut-brain axis: Influence on gut microbiota, mucosal immunity, and cardiometabolic and cognitive health. Nutrition Reviews, 79(12), 1362–1374. https://doi.org/10.1093/nutrit/nuaa148

Ried, K. (2020). Garlic lowers blood pressure in hypertensive subjects, improves arterial stiffness and gut microbiota: A review and meta-analysis. Experimental and Therapeutic Medicine, 19(2), 1472–1478. https://doi.org/10.3892/etm.2019.8374

Yoo, Y., Kim, S., Lee, W., Kim, J., Son, B., Lee, K. J., & Shin, H. (2024). The prebiotic potential of dietary onion extracts: Shaping gut microbial structures and promoting beneficial metabolites. mSystems, 9(1), e01189-24The prebiotic potential of dietary onion extracts: shaping gut microbial structures and promoting beneficial metabolites - PubMed

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