The subject of the human microbiome is featured prominently in popular media and in scholarly journals. The trillions of microbes that live within, and on, our bodies are powerful microscopic entities, determining the length, and quality, of our lives, as well as the stability of our mental health.

With the goal of promoting a vigorous and diverse population of beneficial bacteria in our large intestines [colons], we have the opportunity to reduce the level of inflammation that triggers many of the ills we all want to avoid- heart disease, dementias, strokes, and neurological diseases among them.

Like serious gardeners who encourage the growth of their treasured plants, we can select the best fertilizers known to encourage the growth of beneficial bacteria that work for us as partners in a symbiotic relationship. We feed them, and they provide us with health benefits.

The journal Nature Microbiology, in early 2025, reported on a study of the gut microbiomes of more than 12,000 people located in 45 countries. Scientists analyzed fecal specimens, finding those people who ate more fiber had higher levels of “good” gut bacteria, and fewer harmful bacteria.

It is important to note that animal protein foods, including eggs, dairy, and flesh foods, contain no fiber, and cannot promote growth of the most beneficial bacteria. Fiber is the best fertilizer for our beneficial microbial growth which then should reduce our inflammation levels. Foods containing good sources of fiber are: vegetables, fruits, whole grains, and legumes [beans like chickpeas, kidney beans, black beans, pinto beans, etc.]. If a food originates from the soil, it will encourage the growth of the most diverse, and health-promoting microbiome.

My suggestion is to eat the most deeply colorful produce, potatoes with their skin, whole grain starches, nuts, seeds, and beans, and use animal protein as a condiment, or flavoring agent. How about cheese sprinkled on a plate of beans and greens on a base of al dente pasta; an Asian stir fry on brown rice with slivers of chicken breast on top; or a plate of minestrone soup served with a crusty sourdough bread and side salad topped with baked salmon? Delicious!

Here’s to you and your robust microbiome.

Dateline: Town of Colonie, Albany County, New York’s Capital Region