Microbiome diversity shouldn’t depend so much on capsules, but food variety.
When Dr. Waldo told me I should focus on diversifying my food intake instead of relying on probiotics, I was skeptical. Probiotics are often touted as essential because they introduce specific strains of beneficial bacteria into the gut, which can help restore balance, especially after antibiotics or illness. However, he explained that this approach might create monopolies of certain bacteria, limiting the overall diversity needed for optimal gut health. The best way to achieve that, he said, isn’t by popping pills but by consuming a variety of foods that naturally host different types of beneficial bacteria.
At first, I thought, “Well, I’m covered.” My diet already includes kombucha and plenty of fermented foods. But as Dr. Waldo pointed out, we often fall into patterns—buying the same foods over and over (especially if you’ve got picky kids at home going through their ‘obsessed with one thing’ phases).
That’s when it hit me: I wasn’t as diverse as I thought.
Determined to challenge my assumptions, I dove into researching which foods host the best bacteria for gut health. Foods like unpasteurized sauerkraut and kefir are known to promote beneficial bacterial strains, while fiber-rich options like lentils and apples fuel their growth by producing short-chain fatty acids (SCFAs). What I uncovered fascinated me—and led to even more questions. Naturally, I turned to my research sidekick, ChatGPT, and asked:
“If washing fruits and veggies can remove parasites, does it also wash off the good bacteria? And if so, how do we balance this? Can a healthy microbiome fight off parasites too?”
Do We Wash Away the Good Stuff?
The short answer: Yes. Washing produce can remove beneficial bacteria along with the harmful stuff. However, there’s a balance. You don’t want to skip washing altogether (hello, foodborne illnesses), but you also don’t need to scrub your produce into oblivion. Here are some strategies:
- Light Rinsing: A quick rinse instead of aggressive washing helps retain some good bacteria.
- Organic Produce: Organic farming practices promote healthier, biodiverse soil, which can naturally boost the microbial diversity on your fruits and veggies.
- Fermented Foods: Foods like sauerkraut, miso, and fermented garlic are packed with diverse bacteria and can fill in the gaps left by washed produce.
Gut Health Is Like a Battlefield
Think of your gut as a living ecosystem—a battlefield where good bacteria compete with harmful ones for dominance. When your microbiome is thriving, the “good guys” are better equipped to fight off invaders like parasites and pathogenic bacteria.
Dr. Waldo also reminded me that your diet plays a critical role in tilting this battle in favor of the good bacteria. An alkaline environment (created by nutrient-dense foods and herbs) helps beneficial bacteria thrive, while a diet high in processed foods fosters an acidic environment that encourages harmful bacteria and inflammation.
Alyssa, Dr. Waldo’s partner and the health coach at Heal Thyself, had a lot to say about the key benefits of a thriving gut microbiome and the production of short-chain fatty acids (SCFAs) like butyrate, acetate, and propionate. These SCFAs are generated when beneficial bacteria ferment dietary fibers found in foods like oats, legumes, and leafy greens. They play a crucial role in maintaining the integrity of the gut lining, reducing inflammation, and supporting overall immune function. By eating a diverse array of fiber-rich foods, you’re effectively fueling the production of these critical SCFAs, which further reinforces your gut’s defense system.
And how else can we keep those bad bacteria populations at bay? That’s where antimicrobial herbs and adaptogens can come into play. Herbs like garlic, ginger, and oregano are not only anti-inflammatory but can actively inhibit bad bacteria while supporting the growth of good bacteria. The more variety you add to your diet, the more you fortify your microbial “army” with diverse weapons to combat bad bacteria, inflammation, and even chronic disease.
Connecting the Dots: Gut Health and Soil Health
As I researched further, I started to see the parallel between gut health and soil health. Just like our guts, soil is a living ecosystem where microbial diversity keeps harmful organisms in check. Industrial farming practices—heavy on synthetic pesticides and fertilizers—disrupt this delicate balance.
Regenerative agriculture, on the other hand, focuses on building soil biodiversity, which naturally suppresses harmful pathogens. For example, a 2018 study published in Nature Sustainability found that soils managed with regenerative practices host significantly higher populations of beneficial microbes, which actively inhibit pathogens and parasites and improve crop resilience. These findings underscore the importance of healthy soil for producing safer, more nutrient-rich foods. Here’s how:
- Microbial Competition: Beneficial microbes outcompete harmful ones for resources.
- Predatory Microbes: Some microbes actively target and eliminate pathogens.
- Healthier Plants, Healthier Soil: Plants grown in biodiverse soil excrete compounds that nourish beneficial microbes, creating a feedback loop of health.
Supporting regenerative agriculture doesn’t just mean healthier soil; it translates to more nutrient-rich, microbe-diverse produce for you and your family. Which means you don’t have to buy as many supplements and your bills for the month actually go down! (That’s some relief we can all use.)
If there’s one takeaway from all this, it’s that health—whether it’s in your gut or the soil—thrives on diversity. While probiotics have their place, they’re not the end-all solution. The real magic lies in the variety of foods you eat, the health of the soil they’re grown in, and the habits you adopt to support your microbiome.
So, the next time you’re grocery shopping, skip the autopilot and reach for something new. Your gut (and maybe even Dr. Waldo) will thank you.
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