What is a microbiome? Harvard Medical defines it as the following:  The human body’s microbiome consists of tiny genes of organisms such as bacteria, viruses, fungi, and other microbes that reside in the gastrointestinal (digestive) tract. 

Why is the human microbiome important? The microbiome is fundamental to having a healthy immune system, regulating inflammation, digestive function, mood, metabolism, stress resiliency and much more.

Dr. Ann Wellness, creator of Dr. Ann’s Happiness Plan, offers key strategies for establishing and maintaining a healthy microbiome:

  • Eat plant-based foods- The most powerful and effective strategy is eating an abundance and variety of plant-based foods, whole grains, beans, nuts, seeds, vegetables, and fruits. This allows your gut health to feed off the “good” bacteria and the healthier your microbiome will be. 
  • Consume prebiotic foods– Your microbiome prefers foods that contain inulin and arabinogalactans, which are preferred types of special fiber, also known as prebiotics. These “superstar” foods are items such as garlic, onions, leeks, Jerusalem artichokes, asparagus, lentils, oats, carrots, beans, okra, radishes, and tomatoes.
  • Limit foods that lack fiber – Avoid processed, industrial, junk, and fast foods. These foods feed the “bad” bacteria, which have been linked to chronic diseases including obesity, heart disease, type 2 diabetes, mental health disorders, and more.
  • Consume foods high in polyphenols – Polyphenols are plant-based compounds that are favorable for boosting the growth and activity of “good” bacteria while discouraging the growth of harmful bacteria. This includes dark chocolate, tea (green and black), berries, cherries, artichoke hearts, citrus, apples, plums, red wine (one glass a day), and should be considered part of your regular diet.
  • Include probiotic foods- Regular/daily diets should include fermented foods containing live beneficial bacteria, which are invaluable for boosting the health of our microbiome. Example foods are plain yogurt, sauerkraut, kombucha, kimchee, and kefir (a drink made from the fermented milk of a cow, goat, or sheep).
  • Avoid conventionally raised animals- Most animals will contain traces of antibiotics, which are often given to help foster rapid weight gain. Studies show that antibiotics kill the good bacteria in your gut, and for this reason choose antibiotic-free or organic options when purchasing animal food products (beef, pork, lamb, and chicken).
  • Start a garden – The soil contains an entire ecosystem of good bacteria, so gardening is a great way to grow safe-healthy vegetables.
  • Take care of yourself– Get adequate sleep, recommended 7-8 hours a night, and get regular exercise/physical activity. Both will have positive impacts on your microbiome health, considering fit people have healthier ones.

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