Cultivating Vegetation for Optimal Gut Bacteria to Enhance Overall Well-being
In the realm of human health, the microbiome – a community of trillions of microorganisms living in and on our bodies – plays a pivotal role. One of the most significant microbiomes resides in the gut, supporting digestion, regulating the immune system, protecting against pathogens, and even influencing mental health through the gut-brain axis [1][3][5].
A diverse and balanced microbiome from early life reduces the risks of chronic diseases such as obesity, autoimmune disorders, cardiovascular disease, and even neurodevelopmental conditions [1][3]. To foster this balance, it's essential to consider the microbiome when designing our gardens.
Gardening practices that support a healthy soil microbiome, in turn, nurture the human microbiome. By promoting soil biodiversity, minimizing chemical use, adding organic matter, maintaining soil moisture and structure, and growing nutrient-rich, diverse plants, we can create an environment that encourages a thriving and diverse microbial community [2][4].
For instance, apple trees (Malus domestica 'Laxton's Superb') have fruit that is a great source of fibre and polyphenols, benefiting the gut microbiome [1]. Beetroot (Beta vulgaris 'Alto') has rainbow-colored roots, indicating high levels of polyphenols, which feed the gut microbiome [1]. Fennel (Foeniculum vulgare) has edible leaves and seeds that have antimicrobial properties, aiding digestion and maintaining a balanced gut microbiome [2].
Other plants that contribute to a healthier microbiome include blackberries (Rubus fruticosus 'Loch Tay'), buckwheat (Fagopyrum esculentum), chicory (Cichorium intybus), sunflowers (Helianthus annuus 'Alchemy'), broad beans (Vicia faba 'Crimson Flowered'), musk mallow (Malva moschata), bistorts (Bistorta officinalis 'Superba'), day lilies (Hemerocallis 'Ariadne'), Jerusalem artichokes (Helianthus tuberosus), and blackcurrants (Ribes nigrum 'Big Ben') [2][3].
Growing a variety of colors in a garden provides a diverse range of polyphenol-rich plants, such as brightly colored berries, purple carrots, and rainbow chard [4]. By nurturing the soil microbiome through these gardening practices, the resulting crops are more nutrient-dense, supporting a robust and diverse human gut microbiome, enhancing digestion, immunity, and long-term health [1][2][4].
In summary, the microbiome is vital for human health, and a garden designed with biodiversity, organic matter, and minimal chemical input nurtures the soil microbiome that underpins this human-microbe connection. If you're interested in growing these microbiome-friendly plants, consider purchasing them from Beth Chatto's Plants and Gardens, Chiltern Seeds, Frank P Matthews, or Kings Seeds.
- Gardening, by promoting soil biodiversity and growing nutrient-rich, diverse plants, can foster a healthy soil microbiome which, in turn, nurtures the human microbiome that plays a significant role in human health.
- The edible leaves and seeds of fennel (Foeniculum vulgare) have antimicrobial properties, aiding digestion and maintaining a balanced gut microbiome, benefiting overall health and wellness.
- A diverse garden with a variety of colors, such as brightly colored berries, purple carrots, and rainbow chard, provides a range of polyphenol-rich plants that nourish the human microbiome for improved digestion and immunity.
- In addition to fennel, other plants that contribute to a healthier microbiome include blackberries, buckwheat, chicory, sunflowers, broad beans, musk mallow, bistorts, day lilies, Jerusalem artichokes, and blackcurrants.
- By moving towards a science-based approach to gardening with a focus on nutrient-dense, organically-grown plants, one can significantly impact the health-and-wellness benefits derived from their gardens, not only for themselves but also for the environment and nature at large.
