5 Ways to Boost Your Gut Microbiome Diversity

Microbiome research conducted over the past couple decades has made it abundantly clear that the microbes we harbor have a profound impact on our well-being. The way in which we enter the world (vaginal birth or Caesarean section) impacts our initial seeding of microbes, which is then subject to additional alterations through breastfeeding or formula feeding, the introduction of solid foods, and environmental exposures.

In general, having a more diverse array of gut microbes is associated with a lower risk of allergies, asthma, inflammatory bowel disease, obesity, cancer, and chronic fatigue syndrome. Apart from avoiding unnecessary antibiotic exposure, what else can we do to maintain the diversity of our microbiomes?

1) Eat From Root to Tip

Akin to the no-waste, nose-to-tail philosophy of many cultures that consume offal (organ meat), eating plant foods from root-to-tip is an easy way to introduce more fiber into your diet, which can improve gut health.

Consume more of the whole plant, not just the conventionally tasty parts. Don’t limit yourself to just the tip of the asparagus. Devour the stalk of the broccoli as well as the crown. Treat yourself to the greens at the top of the leek, not just the bulb.

The difficult-to-digest portions of plant foods will provide valuable fodder for your gut microbes, which are capable of converting undigested dietary fiber components such as cellulose and pectin into beneficial…