Imagine a hidden world within your body, teeming with trillions of microorganisms that shape your digestion, immunity, metabolism, and even your mood.
This isn’t some abstract concept—it’s the gut microbiome, and it plays a far greater role in your health than you may realize. In fact, your gut’s diverse community of bacteria, fungi, and other microbes is essential to nearly every aspect of your well-being. But when this microbial ecosystem goes off balance, it can trigger a cascade of issues: from bloating and fatigue to more serious long-term health concerns like autoimmune disorders and mental health struggles. The good news is, you’re in control. With the right habits and lifestyle choices, you can nurture and protect your microbiome, restoring harmony to your gut and boosting your overall health.
Do you know where your microbiome comes from?
While we understand our initial microbial communities originate from our mothers during birth, everyone else in a baby’s environment—family members, caregivers, and even the broader social circle of friends and neighbors—can also influence the child’s microbiome. Their microbial contribution probably correlates directly with how much time they spend interacting with the infant.”
Your microbiome starts forming at birth. Babies born vaginally receive their mother’s vaginal and gut bacteria, which help jumpstart microbial diversity. Those born via C-section tend to develop a microbiome more reflective of skin bacteria. Breastfeeding further contributes essential microbes and prebiotic nutrients, shaping a strong gut ecosystem in infancy.
As we grow, our microbiome is influenced by everything from diet and antibiotic use to environmental exposure. Playing in dirt, interacting with pets, and consuming a varied diet rich in whole, unprocessed foods all help cultivate microbial diversity. Over time, this ecosystem evolves in response to our habits, health, and surroundings.
Why your gut microbiome matters
Your gut microbiome is more than just a digestive aid—it’s essential to nearly every aspect of your health. A well-balanced microbiome:
- Enhances digestion by breaking down food and improving nutrient absorption.
- Boosts immunity by preventing harmful bacteria from taking over.
- Regulates metabolism, influencing weight and energy balance.
- Supports mood and brain function via the gut-brain axis.
- Plays a role in hormonal balance, affecting stress response and appetite.
- Contributes to skin health, helping manage conditions like acne and eczema.
An imbalanced microbiome (dysbiosis), on the other hand, can lead to digestive issues, chronic inflammation, autoimmune conditions, and even mental health struggles like anxiety and depression. The connection is clear: nurture your microbiome, and it will nurture you.
How to feed your microbiome: what you should eat
Prioritize fiber-rich foods
Fiber fuels beneficial gut bacteria, helping them produce compounds that support gut lining integrity and reduce inflammation. Some of the best fiber sources include:
- Vegetables: Leafy greens, carrots, broccoli, onions, artichokes, asparagus
- Fruits: Berries, apples, bananas, kiwis
- Whole Grains: Oats, quinoa, brown rice, barley
- Legumes: Lentils, beans, chickpeas, peas
- Nuts and Seeds: Almonds, flaxseeds, chia seeds
Soluble fiber, found in foods like oats and beans, helps feed good bacteria and produces short-chain fatty acids (SCFAs), which are critical for gut and overall health.
Incorporate fermented foods
Fermented foods contain probiotics—live bacteria that replenish your microbiome. Try:
- Yogurt (with live cultures)
- Kefir
- Sauerkraut
- Kimchi
- Miso
- Tempeh
- Kombucha
Diversify your diet
A varied diet fosters a diverse microbiome. Different bacteria thrive on different nutrients, so switch up your sources of fiber, protein, and healthy fats regularly. Traditional diets rich in whole, unprocessed foods tend to support better gut health than highly processed Western diets.
Reduce processed and sugary Foods
Ultra-processed foods, artificial sweeteners, and excess sugar can encourage the growth of harmful bacteria. Minimize:
- Refined sugars and sodas
- Processed snacks and fast food
- Artificial sweeteners like aspartame and sucralose
- Excessive alcohol consumption, which can disrupt gut bacteria diversity
Lifestyle changes you need to do
Manage stress
I’m not telling you to live with no stress- in fact, cortisol is essential for our survival! But chronic stress alters gut bacteria, leading to digestive discomfort and inflammation. To support your gut-brain connection:
- Practice mindfulness or meditation
- Engage in regular physical activity
- Prioritize quality sleep (7-9 hours per night)
- Try deep breathing exercises
- Spend time in nature, as exposure to diverse environmental microbes benefits gut health
Stay active
Regular movement supports gut bacteria diversity and metabolic health. Exercise has been linked to an increase in beneficial bacteria, so aim for at least 30 minutes of moderate exercise most days of the week.
Hydrate well
Water aids digestion and helps fiber move through your system efficiently. Herbal teas like ginger or chamomile can also support gut health.
Use antibiotics wisely
Antibiotics can wipe out beneficial bacteria along with harmful ones. If you must take them:
- Follow up with probiotic-rich foods
- Eat prebiotic foods (fiber that feeds good bacteria)
- Avoid unnecessary antibiotic use
Prioritize sleep
Lack of sleep disrupts gut microbiome balance, increasing inflammation and affecting digestion. Maintain a consistent sleep schedule and limit screen time before bed to promote restorative sleep.
What to know about prebiotics, probiotics, and postbiotics
Probiotics
Probiotics are beneficial bacteria found in fermented foods and supplements. They help replenish and support gut health. Look for strains like Lactobacillus and Bifidobacterium, which have been shown to improve digestion, boost immunity, and even support mental well-being.
Prebiotics
Prebiotics are fibers that feed good bacteria. You’ll find them in:
- Garlic
- Onions
- Leeks
- Asparagus
- Bananas
- Chicory root
- Dandelion greens
Postbiotics: The new gut health frontier?
Postbiotics refer to beneficial compounds that are either released by microorganisms or created through their metabolic processes, offering health advantages to the host either directly or indirectly. Since postbiotics don’t contain living microorganisms, they present fewer risks when consumed. These compounds, including SCFAs, may support gut lining health, regulate inflammation, and enhance immune function. Eating a fiber-rich diet and incorporating fermented foods can help your body naturally produce more postbiotics.
What’s trending in gut health for 2025?
Gut health research is evolving rapidly, with new discoveries highlighting the importance of specific foods and lifestyle habits. Here’s what’s in for optimal gut health this year:
✅ Prebiotic-rich plants: Adaptogenic mushrooms (reishi, turkey tail), burdock, dandelion, turmeric
✅ Herbal medicine: Marshmallow root, licorice root, and slippery elm soothe and rebuild the gut lining.
✅ Nourishing broths: Bone, mushroom, and/or seaweed broths packed with gut-healing nutrients.
✅ Algae: Spirulina, chlorella, nori, and bladderwrack support detox and prebiotic nourishment.
✅ Polyphenol-rich foods: Berries, cacao, matcha, and chanca piedra fuel beneficial gut microbes.
Small changes, big impact
Your gut microbiome plays a vital role in your overall well-being, from digestion to mental clarity to immune resilience. By making small, intentional changes—eating fiber-rich foods, incorporating fermented options, managing stress, prioritizing sleep, and staying active—you can build a stronger, more resilient gut.
Start with one or two changes today and notice the difference in how you feel! Over time, these habits will lay the foundation for long-term health and vitality.
Editor’s note: The information in this article, as well as all content produced and shared by Ivy Chan Wellness, including programs, memberships, and downloadables, are provided for informational and educational purposes only. They are not a substitute for professional medical advice, diagnosis, or treatment.
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