Is gardening good for your microbiome?
Our gut, often referred to as the "second brain," plays a crucial role in everything from digestion, immune function, mood regulation and so much more. With all of the upcoming research and documentaries it's known to many people that the gut is a very important part of the body. Our gut isn't just impacted by the foods that we eat, but also the activities that we do.
It's that time of the year where gardening is a huge activity for many people. This activity is not only therapeutic (in so many ways) but also super nourishing for our gut health. There are also a lot of similarities when we look at what a healthy garden / gut looks like as well.
Soil and Microbes: The OG Probiotics
One of the primary connections between gardening and gut health lies in the soil. Soil is teeming with beneficial microbes that can positively influence our gut microbiome. When we garden, we come into contact with soil bacteria like mycobacterium vaccae, which has been shown to boost serotonin levels, potentially reducing stress and improving mood. These soil microbes can also enhance our immune system, much like the probiotics found in fermented foods. The age old quote “ You’re only as good as the people you surround yourself with” should be changed to “ You’re only as good as the microbes you surround yourself with.”
The Microbiome, earth and you.
In a garden you want a diverse ecosystem of plants, insects, and microorganisms, and just like how a garden needs a diverse ecosystem our gut health also depends on a rich and varied microbiome. The gut microbiome comprises trillions of bacteria, fungi, and other microorganisms that aid in digestion, produce essential nutrients, and protect against harmful pathogens. A balanced microbiome and diverse ecosystem are the keys to both a thriving microbiome along with a thriving garden.
Fresh Produce: The Foundation of a Healthy Diet
Growing your own fruits and vegetables ensures a steady supply of fresh, nutrient-dense produce. A diet rich in fibre from vegetables, fruits, and whole grains is essential for a healthy gut. Fibre acts as a prebiotic, feeding the beneficial bacteria in our intestines and promoting their growth. Home-grown produce, harvested at peak ripeness, often contains higher levels of vitamins, minerals, and antioxidants compared to store-bought options. So, if you needed another reason to grown more and buy less at the grocery store, there it is.
Gardening as Physical Activity: A Natural Boost
Gardening is not only a source of fresh produce but also a form of physical activity. Regular, low impact physical activity has been shown to positively impact the gut microbiome. Activities like digging, planting, weeding, and watering can provide moderate exercise, which helps in maintaining a healthy weight and reducing inflammation. These movements also add flexibility into people's lives as many of the motions are bending, crouching, or kneeling. Additionally, the physical exertion involved in gardening can help improve sleep patterns. Who doesn't love a good night's sleep?
Stress Reduction: Nature therapy
Gardening can be soothing, and with its repetitive tasks and connection to nature, acts as a powerful stress reducer. The act of tending to plants, being outdoors, and engaging in mindful activities can lower cortisol levels and promote a sense of calm. Reduced stress levels contribute to a healthier gut environment, making it easier for beneficial bacteria to thrive.
Tips for Gut-Healthy Gardening
1. Start Small: If you're new to gardening, begin with a small plot or a few containers. Herbs like basil and mint or easy-to-grow vegetables like tomatoes and lettuce are great starting points.
2. Go Organic: Use organic soil and compost, avoid pesticides and chemicals that can harm beneficial soil microbes. If it harms the soil and its inhabitants its can harm you.
3. Diverse Planting: Plant a variety of plants to promote a diverse soil microbiome, and in turn translate to a more varied gut microbiome.
4. Get Dirty: Don’t be afraid to get your hands in the dirt! The direct contact with soil can help introduce beneficial microbes to your system.
5. Harvest Regularly: Enjoy the fruits (and vegetables + herbs) of your labour. Use your home-grown produce into meals to maximise the gut health benefits along with cutting back on time and money in the grocery store.
Gardening is a holistic approach to enhancing not only your own well-being but also a holistic approach of seeing and connecting with nature that is surrounding you. By engaging with the natural world, you can cultivate connection, a healthy microbiome, reduce stress, and enjoy the bounty of fresh, nutritious produce.
