Spring is now fully underway, and just as the flowers in our gardens need nurturing and care to flourish, so do the trillions of microorganisms that make up our microbiome. Think of your microbiome as a garden, teeming with diverse and colourful flora and fauna. By feeding your garden with prebiotic and probiotic foods, you’re like a gardener adding nutrient-rich soil and fertiliser to help your plants grow strong and healthy. Just as a garden needs sunshine and fresh air to thrive, your microbiome benefits from regular movement and exposure to the outdoors.
Over this spring period, we want to help you tend to your inner garden with a number of seasonal tips to help nourish your microbiome.
Diversifying your diet
One of the simplest yet most impactful ways to look after your gut microbiome is to consciously increase the diversity of your weekly plant intake.
The formative 2018 American Gut study discovered that eating more than 30 different types of plant per week was associated with a healthier gut microbial community, in contrast to those who consumed 10 or fewer types of plants per week. There was increased gut microbial diversity, more protective gut microbes such as Faecalibacterium prausnitzii, and fewer antibiotic resistance genes too!¹
Our gut microbes have different food preferences – just like us – so nourishing your gut with a wide variety of fibres and polyphenols helps to ensure that a wide range of microbes are catered for. This can include any edible plant (fruits, vegetables, nuts, seeds, spices, herbs, pulses and legumes) and even just incorporating one new variety a week is a great goal to aim for.
A number of nuts and seeds also be a great source of protein and healthy fats, and certain nuts, such as almonds, can improve the production of short-chain fatty acids in the gut.² Try to also enjoy the rich bounty of seasonal produce available throughout the Spring months, as it is fresher, tastier, and more nutritious. Several varieties are rich in prebiotic fibre too, such as Jerusalem artichokes and asparagus.
You can also continue to enjoy sweet treats without disrupting the gut microbiome, such as by swapping milk chocolate for a high-cocoa percent dark chocolate. Dark chocolate is more nourishing for the gut microbiome, and is lower in sugar and richer in micronutrients and antioxidants than its milky counterpart. Adding in some 85% can be a good idea as a small-scale 2022 study found that it may beneficially modulate the gut microbiome with associated mental health benefits.³
Adjusting your daily routine
Embracing the natural changes that come with Spring is a great step to take when looking after your microbiome throughout it. Begin by consciously welcoming in the change of season and the longer days by getting out into nature on a daily basis if you can.
Try to catch the sunrise or sunset to immerse yourself in natural beauty and to help entrain your sleep-wake cycle, or consider exercising after work or going for a big walk on the weekend. To get even more out of a springtime walk, you could also explore a local foraging course to help you enjoy the seasonal bounty in your area, such as wild garlic, which is great for pesto and soups.
You can also look to bring fresh energy into your house and garden. Thinking beyond a spring clean, you could add a number of house plants to your home, grow your own fruit and vegetables in whatever space you have – windowsill, balcony, or garden – or donate any unwanted belongings to a local charity.
If further support is needed, you could also consider rejuvenating your supplement protocol to make it especially nourishing for the strength and balance of your immune system and mood.