It's time to nurture your inner garden

Lately, I have come across the concept of diversity in nature around us. A concept that is as old as Earth itself and more important now than ever before. Ecological diversity is crucial for the existence of humankind, yet it is not something we think about, let alone consider it to be so significant. 

Every experienced gardener knows that to achieve a thriving eye-catching garden, he must first promote its biodiversity by planting various plant species. More plant variety equals more diverse microorganisms in the soil. But why, exactly, are different microorganisms within the soil so important?

They increase the nutrients available, diminish harmful pathogens and boost the structure of the soil. If the gardener decides to grow the same plant species over a long time, the soil will gradually become depleted of nutrients that are vital to support its health.

In this essence, we are not that much different from the soil. What I mean is, that the microbiome within us craves diversity just like the good oil soil craves diverse plants; all for the same reasons. 

Microbiome diversity

Numerous researchers found that a wider array of microbes within the gut makes the microbiome function better. It becomes more resilient to pathogens (disease-causing microorganisms) and provides better stability and flexibility. This is the key foundation since gut microbiome diversity is a sign of good health. On the contrary, a lack of diversity can eventually lead to overgrowth of unfavourable bacterial species, known as dysbiosis.

Greater microbiome diversity is directly correlated with better overall health and well-being. Dysbiosis has been associated with many dysregulations of systems of the body and chronic diseases such as cardiovascular disease, respiratory diseases, autoimmune diseases and cancers. Its role in the development of neurological conditions, depression and anxiety has also been established and hormones serotonin and melatonin are primarily produced by the gut.

The power of partnership

Gut bacteria like to work in collaboration. A single strain of a bacteria is protective only when it is in combination with other strains. Scientific evidence shows that even the best-performing bacterial strains do not provide a complete defence against pathogens unless combined into diverse communities with other species. Collectively, they starve the pathogens of the nutrients they require to grow, through a process called ‘nutrient blocking’. They eat up the nutrients that would otherwise be eaten by pathogens. How underappreciated these mini wonders within us are.

How to eat for a diverse microbiota

The most simple way to fine-tune our microbiome is by increasing the dietary diversity (of course!). Think of the Mediterranean diet and the plate full of colours. High-fibre vegetables and fruits are key here, with the addition of complex carbohydrates, legumes and beans. The microbiome also loves fermented foods such as sauerkraut, kimchi, kefir and yoghurt. Including Omega-3 and Omega-6 fatty acids (nuts, seeds, oily fish, algae, avocado) will also positively influence the composition of the gut flora. 

Perhaps this ‘inner microbiome world’ deserves a heartfelt cultivation for its greatest health as well as appreciation for what it does for us every single second. And maybe, it can remind us that we humans are also better when we work and collaborate, create communities, value each other and strive to create a world with a future that is sustainable and bright for us all. After all, isn't that when we are at our best?