Have You Fed Your Microbiome Today? A Guide to Supporting Your Gut for Total Health

You might not know the answer to this question yet, but by the time you finish reading this blog, you'll have a clear understanding of how to nourish and support your microbiome. Spoiler alert: it’s not just about taking probiotics and calling it a day… there’s so much more to it. If you’re ready to uncover the foundation of vibrant health, energy, digestion, mood, and even immunity, you’re in the right place. Let’s dive in.

What Is a Microbiome?

The microbiome is a vast ecosystem of trillions of microorganisms, including bacteria, fungi, viruses, and archaea that live in and on your body. These tiny residents aren’t just hanging out; they’re hard at work performing vital functions that keep you thriving.

And get this: your body is more microbial than human. Microbial cells outnumber human cells by about 10 to 1 (Sender et al., 2016). Wild, right?

We’re focusing today on the gut microbiome… specifically the trillions of bacteria in your digestive tract that impact your digestion, weight, immunity, brain function, and more. If your gut is healthy, chances are, the rest of you will be too.

Bio-Individuality: Why Your Gut Microbiome Is Unique

Here’s something important to know: your microbiome is totally unique to you. Like a fingerprint, no two are exactly alike. Factors like your birth (C-section or vaginal delivery), your diet, stress levels, age, environment, and even your pet ownership shape your gut bacteria.

Your microbiome is constantly adapting and shifting. That’s great news, it means you can absolutely influence it for the better. Every bite you take, every step you walk, every night of restful sleep contributes to a stronger, more balanced microbiome.

Even your travel experiences and antibiotic history influence your microbial makeup. If you've lived abroad, taken frequent rounds of antibiotics, or been exposed to different cuisines, all of this has shaped your internal ecosystem. And just like any ecosystem, your gut thrives on diversity.

Why the Gut Microbiome Matters So Much

Your gut isn’t just a food-processing tube. It’s a central hub that communicates with nearly every system in your body. Here’s what your gut microbes are responsible for:

• Regulating blood sugar + cholesterol: Gut bacteria help modulate how your body processes and stores energy (Kootte et al., 2017).

• Defending against pathogens: A healthy gut keeps invaders in check and maintains balance (Buffie & Pamer, 2013).

• Boosting immunity: About 70–80% of your immune system is housed in your gut (Belkaid & Hand, 2014).

• Aiding digestion + absorption: Gut bacteria help break down food and create vitamins like B12, K2, and short-chain fatty acids (Rook et al., 2017).

• Supporting mood + weight: Gut microbes produce neurotransmitters like serotonin and influence cravings, appetite, and fat storage (Dinan & Cryan, 2017).

• Detoxifying the body: Certain bacteria help break down toxins and metabolic waste so your liver doesn’t carry the full burden.

Your gut bacteria are like your body’s internal cheerleaders… but only if they’re well-fed and well-balanced.

What Happens When Things Get Off Track: Dysbiosis

When your gut microbiome becomes unbalanced, typically due to poor diet, stress, medications, or illness, dysbiosis can occur. That’s when harmful bacteria outnumber the beneficial ones.

Signs of dysbiosis might include:

• Gas, bloating, constipation, or diarrhea

• Brain fog or mood swings

• Frequent colds, yeast infections, or nail fungus

• Cravings for sugar or carbs

• Trouble sleeping or concentrating

• Hormonal imbalances, including PMS or thyroid issues
  

And more seriously, long-term dysbiosis is linked to:

• Autoimmune diseases

• Alzheimer’s and Parkinson’s (Cryan & Dinan, 2015)

• Heart disease (Koren et al., 2011)

• IBS, IBD, and celiac disease (Frank et al., 2007)

• Type 2 diabetes and insulin resistance (Qin et al., 2012)

• Obesity and metabolic dysfunction (Ley et al., 2006)

This is why your gut health deserves attention… it’s not just about avoiding tummy troubles, it’s about supporting your entire body and mind.

What Impacts Your Gut Microbiome?

While some factors are out of your hands (like your genes), many are completely within your control. Here’s what plays a role:

• Diet: The single biggest influence. What you eat either feeds the good guys or fuels the bad.

• Stress: Chronic stress triggers inflammation and damages the gut lining (Moloney et al., 2014).

• Toxins: Pesticides, chemicals, and pollutants can all alter the microbiome.

• Medications: Antibiotics, NSAIDs, antacids, and birth control can wreak havoc.

• Sleep + movement: Poor sleep and a sedentary lifestyle both negatively affect microbial diversity.

• Birth + breastfeeding history: These foundational years set the stage for a diverse microbiome...or not.
  
  How to Support Your Microbiome: Seed, Feed, Weed

You don’t need to do a total life overhaul. Just follow this simple three-part framework to nourish your gut:

1. Seed: Add in Good Bacteria

Start by introducing more beneficial bacteria to your gut through probiotics. You can do this through foods or supplements.

Top probiotic foods:

• Sauerkraut

• Kimchi

• Yogurt (organic and full-fat is best!)

• Kefir

• Kombucha

• Miso and tempeh

• Fermented pickles (avoid vinegar-brined versions)

You can also take a quality spore-based probiotic like MegaSporeBiotic, which survives the digestive process better than traditional strains.

2. Feed: Fuel the Good Bugs

Prebiotics are the fuel your gut bugs need to thrive. These are found in fiber-rich, plant-based foods.

Best prebiotic foods:

• Garlic, leeks, onions

• Artichokes, asparagus

• Bananas and plantains

• Oats, barley, and legumes

• Cooked + cooled potatoes and rice (for resistant starch)

Think of this step as nurturing the community you've seeded. Keep them happy, and they’ll work magic for you.

3. Weed: Crowd Out the Bad Guys

Lastly, reduce what’s feeding the unhelpful bacteria—mainly sugar, processed foods, and artificial additives.

What to minimize or avoid:

• Refined sugars (candy, soda, pastries)

• Artificial sweeteners (aspartame, sucralose)

• Ultra-processed foods (boxed snacks, frozen meals)

• Excess alcohol

• Seed oils and synthetic food dyes

If you crowd your plate with real, whole foods, you naturally begin to weed out what’s not serving your gut… or your health.

The Unsung Hero: Fiber

Fiber is a game-changer when it comes to gut health. It’s not just about regularity… fiber literally feeds your gut bacteria, helps create short-chain fatty acids, and keeps inflammation in check.

Benefits of fiber:

• Supports immune health

• Reduces inflammation

• Balances blood sugar

• Helps regulate appetite

• Protects against chronic disease
  

Aim for: 25–35 grams per day (and increase gradually to avoid bloating).

Easy ways to boost fiber:

• Add chia or flax seeds to smoothies

• Snack on raw veggies and hummus

• Swap white rice for quinoa or lentils

• Choose whole fruits over juices

• Mix a variety of beans into soups or salads

Prebiotics vs. Probiotics: What’s the Difference?

Let’s clarify:

• Probiotics = the beneficial bacteria themselves

• Prebiotics = the food that helps them flourish

You need both for optimal gut health. Think of probiotics as the seeds, and prebiotics as the water and sunshine that help them grow.

Bonus Tips for Gut Health

Beyond food, there are other habits that help keep your gut thriving:

• Get outside: Fresh air and soil microbes (yes, even dirt!) support gut diversity.

• Move daily: Gentle movement like walking, yoga, or strength training enhances digestion.

• Manage stress: Try breathwork, meditation, or journaling.

• Prioritize sleep: Aim for 7–9 hours to allow your gut time to reset.

• Ditch antibacterial overuse: Over-sanitizing can negatively affect your body’s natural microbial balance.

Gut Health for Kids and Families

Supporting gut health isn’t just for adults… it’s essential for kids, too. A healthy gut can improve behavior, reduce allergies, support immunity, and create a foundation for lifelong health.

Kid-friendly ways to support the microbiome:

• Serve yogurt or kefir with berries and honey

• Sneak shredded veggies into sauces and soups

• Offer fruits, whole grains, and nuts for snacks

• Limit sugary snacks and juice

• Let them play outside and get dirty!

Helping your kids establish these habits early means you’re giving them a head start in their own gut-brain connection and lifelong vitality.

Ready to Feed Your Microbiome?

If you haven’t thought much about your microbiome before now, that’s okay. The incredible part is how responsive your gut is. Studies show you can shift your microbiome in just 2–3 days with dietary changes (David et al., 2014).

This means your next meal can be a message of support to your gut. You get to decide every day whether you're feeding vitality or imbalance.

So ask yourself: Have you fed your microbiome today?

If not…now’s the perfect time to start.

Need help putting this into action? Let’s create a plan that supports your gut, your goals, and your unique bio-individuality. Click here to schedule your free discovery call, and let’s nourish your microbiome… together.

Your gut is listening. What story will you tell it today?

References

Belkaid, Y., & Hand, T. W. (2014). Role of the microbiota in immunity and inflammation. Cell, 157(1), 121-141.

Buffie, C. G., & Pamer, E. G. (2013). Microbiota-mediated colonization resistance against intestinal pathogens. Nature Reviews Immunology, 13(11), 790-801.

Cani, P. D., Osto, M., Geurts, L., & Everard, A. (2012). Involvement of gut microbiota in the development of low-grade inflammation and type 2 diabetes associated with obesity. Gut Microbes, 3(4), 279-288.

Cryan, J. F., & Dinan, T. G. (2015). Gut microbiota: Microbiota and neuroimmune crosstalk. Nature Reviews Gastroenterology & Hepatology, 12(9), 500-511.

David, L. A., Maurice, C. F., Carmody, R. N., Gootenberg, D. B., Button, J. E., Wolfe, B. E., & Turnbaugh, P. J. (2014). Diet rapidly and reproducibly alters the human gut microbiome. Nature, 505(7484), 559-563.

Dinan, T. G., & Cryan, J. F. (2017). Gut-brain axis in 2016: Brain-gut-microbiota axis—mood, metabolism and behaviour. Nature Reviews Gastroenterology & Hepatology, 14(2), 69-70.

Frank, D. N., St Amand, A. L., Feldman, R. A., Boedeker, E. C., Harpaz, N., & Pace, N. R. (2007). Molecular-phylogenetic characterization of microbial community imbalances in human inflammatory bowel diseases. Proceedings of the National Academy of Sciences, 104(34), 13780-13785.

Hill, C., Guarner, F., Reid, G., Gibson, G. R., Merenstein, D. J., Pot, B., & Sanders, M. E. (2014). Expert consensus document: The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nature Reviews Gastroenterology & Hepatology, 11(8), 506-514.

Kootte, R. S., Levin, E., Salojärvi, J., Smits, L. P., Hartstra, A. V., Udayappan, S. D., & Stroes, E. S. (2017). Improvement of insulin sensitivity after lean donor feces in metabolic syndrome is driven by baseline intestinal microbiota composition. Cell Metabolism, 26(4), 611-619.

Ley, R. E., Turnbaugh, P. J., Klein, S., & Gordon, J. I. (2006). Microbial ecology: Human gut microbes associated with obesity. Nature, 444(7122), 1022-1023.

Macfarlane, G. T., & Macfarlane, S. (2012). Bacteria, colonic fermentation, and gastrointestinal health. Journal of AOAC International, 95(1), 50-60.

Moloney, R. D., Desbonnet, L., Clarke, G., Dinan, T. G., & Cryan, J. F. (2014). The microbiome: Stress, health and disease. Mucosal Immunology, 7(5), 851-862.

Qin, J., Li, Y., Cai, Z., Li, S., Zhu, J., Zhang, F., & Li, R. (2012). A metagenome-wide association study of gut microbiota in type 2 diabetes. Nature, 490(7418), 55-60.

Rook, G. A. W., Raison, C. L., & Lowry, C. A. (2017). Microbiota, immunoregulatory old friends and psychiatric disorders. Biological Psychiatry, 81(4), 320-330.

Sender, R., Fuchs, S., & Milo, R. (2016). Are we really vastly outnumbered? Revisiting the ratio of bacterial to host cells in humans. Cell, 164(3), 337-340.

Valdes, A. M., Walter, J., Segal, E., & Spector, T. D. (2018). Role of the gut microbiota in nutrition and health. BMJ, 361, k2179.