What Is the Microbiome?
The human microbiome is like an inner rainforest with millions upon millions of microorganisms that live on and inside you, especially in the gut that maintain you happy and healthy.
This ecosystem controls:
- Digestion & nutrient absorption
- Immune system regulation
- Inflammation control
- Brain-gut communication (the “gut-brain axis”)
- Hormonal balance
So, what we eat dictates how this internal community behaves or sometimes misbehaves to our detriment especially if you are time poor, hyper social or have low access contributes to a less diverse diet.
Modern Diet vs. Ancestral Diet
Low in Fiber, High in Sugar and Fat (trans and saturated)
Our ancestors ate more than 100 grams of fiber per day from wild plants, roots, tubers, and fruits. The average modern Western diet has only 10–15 grams per day. Fiber is the primary fuel for gut bacteria—specifically, the kind that produces short-chain fatty acids (SCFAs) like butyrate, which reduce inflammation and feed colon cells.
Consequence: Starved of fiber, beneficial microbes wither away or go dormant. Opportunistic or pathogenic bacteria (like Clostridium difficile) may thrive instead. Less SCFA = more inflammation, leaky gut, and higher disease risk.
Processed Foods & Emulsifiers
Modern processed foods often contain emulsifiers and preservatives (like polysorbate-80 or carboxymethylcellulose), which can damage the mucosal lining of the gut and shift the microbial balance.
Result: Reduced mucus protection = microbes directly contacting gut lining = chronic inflammation. It’s been linked to conditions like IBS.
Artificial Sweeteners
Things like aspartame and sucralose may seem harmless, but studies show they can negatively alter gut bacteria, reduce insulin sensitivity, and promote glucose intolerance—even without actual sugar.
Effect: They can trick your system into metabolic chaos, and even small amounts can shift the balance toward harmful bacteria.
Low Diversity = Fragility
People on modern diets tend to have a less diverse microbiome—fewer bacterial species. In ecological terms, this makes the system less resilient. A diverse microbiome can handle stress better, bounce back from illness or antibiotics, and protect against invaders.
Modern Issue: Diets dominated by 5-10 ingredients (white flour, corn, soy, seed oils, etc.) lead to microbial “monocultures.” Not good.
The Flip Side: What Improves the Microbiome?
- Plant Diversity: Eating 30+ different plant types a week—fruits, veggies, seeds, nuts, herbs, whole grains—gives the microbiome a buffet of fibers and polyphenols.
- Fermented Foods: Yogurt, kefir, kimchi, sauerkraut, miso, kombucha, etc., introduce live beneficial bacteria. They don’t necessarily colonize, but they support immune function and shift the environment in favor of “good” bugs.
- Prebiotics: These are specific types of fiber (like inulin, FOS, resistant starch) that feed good bacteria. Found in garlic, onions, bananas, leeks, oats, etc.
- Less Sugar + Refined Carbs: Starves out sugar-loving pathogens like Candida or Firmicutes that promote fat storage and metabolic dysfunction.
- Time-Restricted Eating: Fasting or time-restricted eating (like 16:8) can help regulate microbial rhythms and support the integrity of the gut lining.
Mind-Gut Connection
There’s also emerging evidence that the microbiome influences mood, anxiety, cognition, and even social behavior. Diets high in processed foods are linked to depression and cognitive decline—likely via the gut-brain axis.
Gut bacteria produce neurotransmitters like serotonin, dopamine, and GABA. A disrupted microbiome = disrupted signaling. It's like your brain is listening to static.
Bottom Line
The modern diet—rich in sugar, processed foods, additives, and low in fiber—is hostile to our inner ecosystem. It favors short-term energy but undermines the microbial balance that protects us. If you treat your gut bugs like VIP guests (give them diversity, fiber, fermented foods, and rest), they'll reward you with better metabolism, immunity, and even mood.
Whilst we all can no longer eat like our ancestors here are some hacks to modify, change or improve on your microbiome to ensure you are at your best:
- Prep your healthy, delicious meals beforehand for each week by spending an afternoon on the weekend cooking. Remember cooking can be very therapeutic and also allows you to be more mindful of the things that you consume
- Go easy on your social calendar and if you need to be social than alternate that glass of alcohol for a kombucca or non-alcoholic drink or add a side of veggies to that burger or pizza.
- Look for your nearest market to access cheaper produce costs such as fruits and veggies as they do not add a margin on top of their pricing.
- Instead of having that chocolate/chocolate dessert, grab a piece of that in season fruit.
- Use our Morning Mint mouthwash to maintain your mouth microbiome which in turns maintains your gut and overall microbiome.
- Use our all natural Dream Clean toothpaste that reduce the amount of nasties that you introduce in to your body.
Clean that tongue, residual bacteria reside on your tongue if you don’t clean it after brushing and will go into your gut. Use our Copper Tongue Cleaner
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