How to Increase Gut Microbiome Diversity

Did you know that around 39 trillion microbes call your body home? That’s right – your body serves as the home base to a bustling community of microbes known as your microbiome. The majority of these microbes live in your gastrointestinal tract. 

But your gut bacteria are anything but freeloaders. They help break down your food, support your immune system, synthesize vitamins and amino acids, and so much more. 

So for your health to thrive, you want to keep these beneficial bacteria as happy as possible so they keep working for you. And recent microbiome research shows that the key to a healthy gut comes down to your microbiome diversity.

So let’s explore what exactly that is and how you can increase microbiome diversity in your gut. 

What Is Microbiome Diversity?

The health of your gut comes down to two things: the richness and diversity of your microbiome. Let’s break each of these down:

• Richness refers to how many bacterial species are living in your gut microbiome.

• Diversity refers to how many individual bacteria from each of those species live in your gut. 

Why Is Microbiome Diversity Important?

More gut diversity means a more resilient microbiome. And just like each human being has their own gifts and talents – the same is true for your gut bacteria. Each strain has its own unique strengths and talents.

And your beneficial gut microbes do A LOT. They help you absorb nutrients from your food, break down toxins, replenish your gut lining, and even produce anti-inflammatory compounds. 

So for your gut health to be robust, you want as many of these species working for you! And you want them to outnumber the bad guys.  

What Are Keystone Strains?

Like humans, some bacterial strains wield more power than others. We call those keystone strains. They’re the bacteria that have the most influence over your gut. Think of them as the VIPs of your microbiome. 

Keystone strains include:

• Akkermansia muciniphila

• Faecalibacterium prausnitzii  

• Bifidobacteria

Unfortunately, nowadays many people are low in these powerful keystone strains. Poor diet, stress, and toxin exposure deplete them – setting the stage for dysbiosis.

Taking a stool test is an easy way to get a clear picture of what’s going on in your gut. Our GI-Map test not only uncovers harmful pathogens but also reveals levels of your friendly bacteria, including keystone strains. To learn more about keystone strains, check out this article.

What Factors Affect Microbiome Diversity?

Your first exposure to these beneficial microbes comes when you take a trip down the birth canal. Breast milk also serves as a microbial buffet in your early years.

But nowadays, more and more babies are born via C-section, while fewer women are breastfeeding. This sets up many children with a huge microbiome disadvantage from the start. 

Your microbiome diversity is also affected by:

• Genetics

• Environment

• Antibiotics

• Diet 

• Stress

• Toxins

Benefits of a Robust Microbiome

Supports Immunity

Having a diverse microbiome reduces your risk for illness and allergies. That’s because 70-80% of your immune system lives in your gut! (1)

Your beneficial bacteria fend off harmful invaders and protect your body from chronic illness. That’s why low microbiome diversity is linked with many chronic diseases, including obesity, diabetes, cancer, ulcerative colitis, inflammatory bowel disease, and more.

Boosts Mood

Your gut bacteria produce a medley of mood-boosting neurotransmitters, including serotonin, dopamine, norepinephrine, and GABA. (2)This is likely why gut dysbiosis is linked with depression. (3)

Promotes a Healthy Weight

People who are obese tend to have lower gut diversity. (4) Research shows people who have more friendly gut microbes tend to have more weight loss success. (5) On the flip side, weight loss is shown to improve microbiome diversity. (6)

Improves Skin

Research shows that improving gut health effectively treats skin diseases such as acne, psoriasis, atopic dermatitis, and even premature aging. (7)

10 Tips to Increase Microbiome Diversity

1 - Eat a variety of fruits and veggies

Just as you have your favorite foods that you tend to eat more often – the same is true for your gut bacteria. Eating a diverse range of foods increases your microbiome diversity by exposing you to more bacterial strains.

The problem is, today most people’s diets are not all that diverse. In fact, 66% of the world’s crop production comes from only nine plants! (8). 

So if you’ve gotten into a diet rut and are eating the same foods on rotation – it’s time to mix it up! 

Get adventurous and try some of those ‘weirdo’ vegetables you may have scoffed at in the past (yep - I’m looking at you, kohlrabi). Buy some fruit you haven’t had in ages. Your gut diversity will benefit each time you try food outside your norm.

2 - Fill up on fiber

Fiber serves as food for your gut bacteria. So if you want your internal army to thrive, you need to feed them well. The plant fibers that your microbes feast on are known as prebiotics.

Your gut bacteria ferment prebiotic fibers and produce short-chain fatty acids (SCFAs). SCFAs lower inflammation, help absorb minerals and even increase metabolism.

Research shows that diets low in fiber can wear away at the intestinal mucosa – setting you up for a leaky gut. (9) So clearly, getting plenty of prebiotic fiber is critical for supporting your gut!

Foods High in Prebiotic Fibers Include:

• Onions

• Garlic

• Artichokes

• Asparagus

• Leeks

• Bananas

• Oats

• Beans 

• Chicory

We also carry a product from Microbiome Labs called MegaPre that’s packed with prebiotic fibers and proven to increase microbiome diversity.

3 - Eat fermented foods

Fermented foods are shown to increase microbiome diversity and lower inflammation. (10) So, try adding more fermented foods to your diet, such as:

• Yogurt

• Kefir

• Sauerkraut

• Kimchi

• Kombucha. 

If your body tolerates soy, tempeh and miso are good options as well. Ideally, try to eat a couple of servings of fermented foods each day.

4 - Eat food rich in polyphenols

Polyphenols are plant compounds with antioxidant, anti-inflammatory, and antimicrobial properties. And they’re basically a goldmine for your gut. Polyphenols are proven to increase the growth of beneficial bacterial strains, including Lactobacillus and Bifidobacteria. (11)

Foods Rich in Polyphenols Include:

• Berries

• Cocoa powder and dark chocolate

• Beans 

• Nuts

• Cloves

• Peppermint

• Flaxseed

• Olives

• Artichokes

5 - Spend time in nature

Modern life leaves many spending most of their days stuck in air-conditioned boxes. This is NOT ideal for your microbiome. Spending time in nature is not only good for the soul; it’s good for your gut diversity.

Research shows people who live in rural areas tend to have a more diverse microbiome than those in urban areas. (12)

So get outside as often as you can. Go for a bike ride. Take your dog for a walk. Garden and get those hands in the dirt. Your microbiome will thank you.

6 - Avoid antibiotics

Nowadays, antibiotic prescriptions are handed out like candy. And while they serve a purpose and save lives every day – they’re overused and harm your gut bacteria.

Did you know just one round of antibiotics can decrease microbiome diversity by 30%? (13) Yikes. So before taking that Z pack, make sure it’s absolutely necessary. 

7 - Live clean – but don’t overdo it

The pandemic has set the world into a Lysol and Purell-fueled frenzy. But the thing is, overusing these products has the same effect as overusing antibiotics. It harms your microbiome. 

So keep your home clean – and of course, wash those hands. Just avoid being too overzealous about the germ-killing. 

8 - Move your body

Is there anything exercise can’t do? It boosts your mood, relieves stress, keeps your heart healthy, and yes – helps your microbiome. 

Research shows exercise improves both the richness and diversity of your beneficial gut bacteria. (14) So find some activities you enjoy and get your body moving!

9 - Take probiotics

Probiotics contain live beneficial cultures. Taking them can help tip the scales so that the good bacteria outnumber the bad. (15) Taking a daily probiotic supplement is basically a way of supplying more troops to your internal army.

But when it comes to probiotics, it pays to be choosy. Not all probiotics are created equal. Many probiotic supplements off the shelves are dead on arrival. The bacteria may be dead before you even swallow them – or get destroyed by your stomach acid. 

However, spore-based probiotics, such as Megasporebiotic are different. Their bacterial spores remain dormant until they reach your large intestine, allowing them to repopulate your gut. 

10 - Watch the webinar

Eager to learn even more strategies for how to increase microbiome diversity? Watch our webinar with gut health expert & microbiologist Kiran Krishnan here!.

Ready to Improve Your Gut Health? 

Following the tips above will get you well on your way to improving your microbiome diversity. 

These products have been life-changing for so many people in our community. Here’s what Bonnie had to say about Megasporebiotic and Megamucosa:

“These supplements have been lifesavers for me! I have severe leaky gut, presenting as hives and eczema. I have tried many things and the Mega products have definitely been the most helpful in my healing. These two (plus MegaPrebiotic) have made a huge difference in the severity of my condition. I will continue to use them!”

Check out our entire line of Microbiome Labs products here.

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Bridgit Danner, LAc, FDNP, is trained in functional health coaching and has worked with thousands of women over her career since 2004. She is the founder of Women’s Wellness Collaborative llc and HormoneDetoxShop.com.

Check out her easy 5-Day DIY Detox Guide here!

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