Ins and Outs for the Gut Microbiome 2025

I recently came across a beautiful and inspiring post from Anima Mundi about what's “in” and what's “out” for microbiome health, and I loved how grounded and practical it felt. It reminded me that our dietary and lifestyle choices really do shape the environment in our gut, which in turn impacts everything from digestion to mood. So, I’d like to continue that conversation here, highlighting a few key items I’d love for us all to embrace more of—and a few things we might consider reducing or removing altogether.

What is IN for microbiome health:

Digestive bitters - Increase the production of stomach acid, which naturally declines with age and in the presence of bacterial overgrowth or dysbiosis, and bile to aid in digestion (check out Maine-based, Avena Botanicals for digestive bitters)

Prebiotic-rich foods - Like garlic, onions, and leeks;  Prebiotics are fiber found in certain plants that feed the good bacteria in the gurt

Natural sweeteners - Like locally sourced honey and maple syrup:  Are rich in prebiotics, antioxidants, and minerals

Vegetables - Are the source of fiber that makes the gut microbiome rich in good bacteria;  Particularly locally sourced for the highest nutrient density.

Polyphenol-rich foods - Polyphenols are nutrients found in plants that are health promoting, like ECGC in green tea and resveratrol in grapes.  They are highly anti-inflammatory and reduce oxidative stress.

What is OUT for microbiome health:

Processed food - Anything that comes packaged with ingredients that you can't hunt or gather for are not going to be as good as a naturally occurring food.

White sugar - A primary ingredient in most processed foods, white sugar is pro-inflammatory and an underwriter of chronic disease and illness like insulin resistance and Type 2 diabetes.

Alcohol - Regular alcohol consumption alters the gut micrombiome for the worse not to mention its effects on other body systems like organ damage, cognitive dysfunction, and osteoporosis.

Antibiotics - Over-exposure to antibiotics leads to gut dysbiosis, an overgrowth of potentially harmful bacteria in the gut and an undergrowth of the beneficial gut bacteria.

Stress - Remember the vagus nerve is like a two-lane highway that connects the gut and the brain.  Stress can alter the gut microbiome negatively.

These “in” and “out” lists aren’t about perfection or guilt—they’re a gentle framework to help you nurture the most vibrant gut microbiome possible.

Even small shifts, like swapping out white sugar for local maple syrup or taking a moment to manage stress, can yield huge benefits for your overall well-being. Think of this as an ongoing dialogue with your body and with the foods you invite into your life. I hope these suggestions spark curiosity and encouragement as you move forward with an approach to health that’s both practical and deeply nourishing. Every step you take toward balance in your gut is a step toward feeling better, living with more ease, and truly thriving.