//: human microbiome, the full array of microorganisms (the microbiota) that live on and in humans — Encyclopedia Britannica
The human microbiome contains trillions of microbes whose critical functions are still not fully understood. Microbial diversity and balance likely impact the health of the microbiome more than any single species of microbe.
Generally speaking, most probiotic supplements cannot replicate the diversity of microbes found in the human and soil microbiomes. Another important point to remember about probiotic supplements is that their effect only persists while you are taking them and for about three days afterward.
Amazingly, even though there are trillions of microbes in the human microbiome, its diversity is only 10% of the soil’s. The decrease in diversity is attributed to our modern lifestyle (with 83% of the US Population now living in urban areas), including reduced contact with soil, hygienic measures, antibiotics, low-fiber diets, and processed foods.
At The Chef’s Garden we farm regeneratively with a focus on the health of our soil and the microbes contained in the soil. We support the microbes in our soil by:
- Using cover crops.
- Minimizing tillage.
- Minimizing the use of pesticides and herbicides.
- Using non-GMO seeds.
There is a close linkage between the soil microbiome and the human intestinal microbiome, and we know that due to agrochemicals, low plant diversity, and other soil management practices (like tilling), soil microbial diversity is also decreasing. Importantly, organically grown vegetables show a higher biodiversity of microbes than those conventionally grown. Also, there is concern about the impact of GMO crops and their effect on the microbiome around the plant’s root area (called the rhizosphere) and the soil microbiome.
Along with the decrease in both human and soil microbial diversity, we’re seeing a corresponding rise in rates of diseases related to the human microbiome.
There is so much that you can do to help support your microbiome, and importantly, dietary intake has a stronger influence on the composition of your microbiome than your genetics. This simple fact is huge and means that we can influence the health of our microbiome simply by the foods we eat!
Support Microbiome Health by choosing vegetables that are:
- High in fiber (>25 grams daily total).
- High in prebiotic fibers, which feed the microbiome and support the health of the intestinal lining.
- Grown in healthy soils with rich microbial diversity.
- As close to their natural whole form as possible, avoid peeling root vegetables when possible.
- Freshly harvested.
- Regeneratively grown without or minimal use of pesticides and herbicides.
- Not containing genetically modified organisms.
- Consumed raw or lightly cooked when possible.
- Colorful! Eating a diverse array of colorful vegetables increases the intake of phytonutrients, which act as anti-inflammatory and antioxidants in the body.
A few of Dr. Amy’s favorite lifestyle tips for increasing microbial diversity are:
Stop using “antibacterial” everything! Our war on microbes is selecting more resistant and virulent strains and disrupting the microbial balance of our skin, mouth, and household. Skip the antiseptic mouthwash. Castile soap is an effective way to wash your hands, body, and home without exposure to antibacterial agents. Here is a great website for home cleaning products.
Get dirty. Really. Spending time in the dirt is beneficial for your microbiome! A great way to do this is to plant a small garden that you can tend regularly.
Get outside, take a hike, and do a little forest bathing! Being in nature is a great way to support your microbiome.
If you smoke or are around someone who smokes, it’s time to quit. Smoking impairs the health of the microbiome, affecting its composition and function.
Talk with your healthcare provider about if your medications could be negatively impacting the health of your digestive tract.
At The Chef’s Garden, we grow our vegetables regeneratively in harmony with nature. We know that healthy soil grows healthy plants, which nourish healthy people. Our vegetables are harvested to order and shipped overnight so that you receive freshly picked nutrient-dense vegetables straight from our farm to your doorstep.
If you want to improve your digestive health, you may want to try our new Digestive Health box, which features vegetables known to support gut health.
We’d love to see your photos and hear how you are improving your digestive health!