What Exactly is the Microbiome?
The term "microbiome" is buzzing in health circles right now, but what does it really mean? You’ve probably heard of the “good bacteria” living in your gut and maybe even thought about taking a probiotic to support them. Well, your microbiome is this entire internal community – a diverse collection of 38 trillion microbes, not just bacteria, that call your digestive system home. When your microbiome is healthy and balanced, it has far-reaching benefits for your health. It helps produce essential vitamins, supports your immune system, aids in waste elimination (keeping your digestion smooth), and even influences your mood.
However, diet and lifestyle choices can disrupt the delicate balance of your gut’s microbial community, reducing the number and diversity of beneficial organisms. This imbalance, called dysbiosis, can create a breeding ground for harmful pathogens to thrive. When this happens, the effects can ripple through your health – from digestive issues and nutrient deficiencies to a weakened immune system, which can make you more prone to allergies and frequent illness.
In this blog, we’ll look at five common diet and lifestyle factors that can negatively impact your microbiome and offer simple tips to help restore a healthy, thriving gut.
Five Ways You Might Be Upsetting Your Microbiome
Eating a Low-Fiber Diet
Your gut microbes rely on fibre for fuel, so when you’re not getting enough, it can reduce the diversity of your microbiome. Research shows that people who eat more than 30 different types of plants each week have a far more diverse microbiome compared to those who eat fewer than 10 types of plants. Time to spice up your meals with some variety!
Alcohol Intake
Alcohol can wreak havoc on your gut, triggering inflammation and leading to imbalances in your microbiome. If you’re drinking more than one standard drink per day, it may be time to scale back—your gut will thank you!
Unmanaged Stress
When you’re stressed, your body releases hormones like cortisol and adrenaline that can fuel inflammation, including in the gut. This disrupts the environment your beneficial microbes need to thrive. Finding ways to manage stress is key to maintaining a healthy gut.
Leading a Sedentary Lifestyle
Lack of movement has been linked to reduced microbial diversity in the gut. Just another reason to get up and get active—your microbiome loves it!
Antibiotic Use
While antibiotics are crucial when needed, they don’t just kill harmful bacteria; they also take out some of the good guys in your gut. This disruption can lead to imbalances, like antibiotic-associated diarrhea. If you’ve taken antibiotics, it’s important to restore your microbiome with the right probiotic strains.
Restoring Balance: How to Heal and Fuel Your Microbiome
Improving your microbiome health begins with addressing the factors above. Managing stress, limiting alcohol, using antibiotics only when necessary (and following up with specific probiotics), and staying active can all make a big difference. Most importantly, consuming a diet rich in plant-based fibres gives your gut the fuel it needs to flourish. Check out the table below for microbiome-friendly foods your gut will love.
In some cases, harmful organisms can gain a foothold in your gut, leading to dysbiosis. When this happens, specific herbal medicines like pomegranate, nigella, and myrrh can help eliminate these unwanted guests. These herbs have been shown to be as effective as some pharmaceutical treatments in reducing harmful microbes.
But eliminating harmful bacteria is only half the battle—you also need to rebuild your microbiome. Certain probiotics are especially good at restoring balance, including:
Lactobacillus rhamnosus (LGG®): One of the most studied probiotics, LGG® helps support the growth of key beneficial bacteria.
Saccharomyces cerevisiae (boulardii) (SB): Research shows SB helps prevent antibiotic-associated bacteria loss and supports faster recovery after antibiotic use.
Lactobacillus acidophilus (NCFM®) & Bifidobacterium animalis lactis (Bi-07): These strains are highly effective at protecting and supporting a healthy microbiome.
Though there are many factors that can disrupt your microbiome, there are just as many ways to help restore and support its health. Through natural medicines, diet, and lifestyle changes, you can improve not only your gut but your overall well-being. And if you need extra help with personalized support through herbal remedies or probiotics, I’m here to assist you with a tailored plan. Your gut will thank you!
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