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How To Balance The Microbiome And Restore Health 

Bits of Wisdom

Part 2

How To Balance The Microbiome And Restore Health 

A healthy microbiome is critical for achieving optimal wellness. If you aren’t at your peak, are experiencing hormonal issues, stubborn weight, or have a chronic disease diagnosis, understanding your digestive system and bringing the microbiome back into balance is critical for restoring health. 

In Part 1 of this series, I covered the digestive system and microbiome. Today, I want to dive into the action steps we can take to promote optimal digestion and gut microbiome balance. 

Keep reading to learn more about:

Let’s get started! 

The Microbiome and Modern Life

The microbiome and modern life are a mismatch. The microbiome is sensitive to the environment and can be damaged by:

Diet is likely one of the biggest influencers on the microbiome. We know that when we change what we eat, the microbiome shifts in as little as a few days. 

Diet Strategies for Microbiome Health 

What we eat not only feeds us but feeds the beneficial microorganisms in the gut. When we don’t provide them enough of the right food, their populations suffer, and the overgrowth of less desirable organisms or pathogens is possible. 

Here are some ways to feed the microbiome to promote and abundance of diverse, beneficial species:

Lifestyle Habits for a Happy Gut 

While diet plays a leading role in shaping the microbiome, many other aspects of our lifestyle also contribute. Here are some tips:

While your microbiome is unique to you, it’s constantly changing and adapting in response to the environment. The good news is that your diet and lifestyle shape that environment! You can change habits that don’t support your microbiome and overall wellness. If you’d like to dive in with functional medicine testing and personalized care, please reach out to The Fork


  1. Mohajeri, M. H., Brummer, R., Rastall, R. A., Weersma, R. K., Harmsen, H., Faas, M., & Eggersdorfer, M. (2018). The role of the microbiome for human health: from basic science to clinical applications. European journal of nutrition, 57(Suppl 1), 1–
  2. Salvucci E. (2019). The human-microbiome superorganism and its modulation to restore health. International journal of food sciences and nutrition, 70(7), 781–795. 
  3. Martinez, J. E., Kahana, D. D., Ghuman, S., Wilson, H. P., Wilson, J., Kim, S., Lagishetty, V., Jacobs, J. P., Sinha-Hikim, A. P., & Friedman, T. C. (2021). Unhealthy Lifestyle and Gut Dysbiosis: A Better Understanding of the Effects of Poor Diet and Nicotine on the Intestinal Microbiome. Frontiers in endocrinology, 12, 667066. 
  4. Molina-Torres, G., Rodriguez-Arrastia, M., Roman, P., Sanchez-Labraca, N., & Cardona, D. (2019). Stress and the gut microbiota-brain axis. Behavioural pharmacology, 30(2 and 3-Spec Issue), 187–200. 
  5. Song, C., Ikei, H., & Miyazaki, Y. (2016). Physiological Effects of Nature Therapy: A Review of the Research in Japan. International journal of environmental research and public health, 13(8), 781. 

Fei, N., Choo-Kang, C., Reutrakul, S., Crowley, S. J., Rae, D., Bedu-Addo, K., Plange-Rhule, J., Forrester, T. E., Lambert, E. V., Bovet, P., Riesen, W., Korte, W., Luke, A., Layden, B. T., Gilbert, J. A., & Dugas, L. R. (2021). Gut microbiota alterations in response to sleep length among African-origin adults. PloS one, 16(9), e0255323.


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