Your gut contains 100 trillion bacteria that influence your mood, immunity, weight, and energy. Most people are feeding them the wrong things.
The gut microbiome is arguably the most exciting frontier in nutrition science. What we've learned in the last decade has fundamentally changed how we think about food, mood, and disease.
The Gut-Brain Axis Is Real
Your gut produces 95% of your body's serotonin. It communicates with your brain via the vagus nerve in real time. When your gut microbiome is disrupted — through stress, antibiotics, or a poor diet — your mood, focus, and sleep suffer directly.
Diversity Is the Goal
Research consistently shows that microbiome diversity correlates with better health outcomes. The American Gut Project found that people who ate 30+ different plant foods per week had significantly more diverse gut bacteria than those eating fewer than 10.
- Fermented foods: kefir, kimchi, sauerkraut, miso, tempeh
- Prebiotic fibre: garlic, onions, leeks, asparagus, bananas
- Polyphenol-rich foods: berries, dark chocolate, green tea, olive oil
- Resistant starch: cooled rice, cooked-and-cooled potatoes, legumes
Pro tip: Aim for 30 different plant foods this week. Count spices — each one counts as a unique plant source.
What Destroys Your Microbiome
- Ultra-processed foods with emulsifiers (polysorbate 80, carrageenan)
- Chronic stress — cortisol directly alters gut bacteria composition
- Unnecessary antibiotic use — one course can alter your microbiome for months
- Alcohol in excess — disrupts the gut lining and promotes dysbiosis
