Movement Shapes Our Microbiome
Ever thought that exercise can affect your gut health?
A recent systematic review and meta-analysis by Pérez-Prieto and colleagues explores the fascinating link between physical activity, sedentary behaviour, and the human microbiome. The authors found that active individuals—especially athletes—tend to have a richer microbiome, with increased levels of beneficial short-chain fatty acid-producing bacteria like Akkermansia, Faecalibacterium, Veillonella, and Roseburia.
Why this matters?
Movement matters—not just for muscles and mood, but for microbial health too, affecting your immune and other health risks.
Top Lifestyle & Nutrition Tips for a Thriving Microbiome
1. Eat a Diverse, Fiber-Rich Diet
Include 30+ different plant foods per week to promote microbial diversity.
Focus on prebiotic-rich foods like garlic, onions, leeks, asparagus, bananas, oats, and apples.
Rotate legumes, whole grains, nuts, seeds, and colourful vegetables to feed a wide range of beneficial bacteria.
2. Incorporate Fermented Foods
Add live-culture foods such as yogurt, kefir, sauerkraut, kimchi, miso, and tempeh. (Unless you are on specific eating plan and otherwise advised by your practitioner)
These introduce probiotics and support gut barrier function and immune modulation.
3. Minimize Sugar& Processed Foods
Excess sugar and artificial sweeteners can fuel dysbiosis and reduce microbial diversity.
Avoid emulsifiers and additives that may disrupt gut lining integrity.
4. Stay Hydrated
Water supports digestion and maintains the mucosal lining where microbes reside.
Aim for 2 litres/day, adjusting for climate and activity.
5. Manage Stress
Chronic stress alters gut motility and permeability via the gut-brain axis.
Practice mindfulness, breathwork, nature walks, or prayer to support emotional and microbial balance.
6. Prioritize Sleep
Aim for 7–9 hours of quality sleep to regulate circadian rhythms and microbial activity.
Disrupted sleep is linked to reduced microbial diversity and increased inflammation.
7. Move Your Body
Regular physical activity—especially aerobic and moderate-intensity exercise—enhances microbial richness.
Even brisk walking or dancing can be effective.
8. Use Antibiotics Judiciously
Avoid unnecessary antibiotic use, which can wipe out beneficial microbes.
If needed, consider probiotic support during and for a few months after treatment.