The Microbiome: What Is It & Why Is Its Health So Crucial?

The gut microbiome — a vast ecosystem of commensal bacteria, fungi, and microbes living in our digestive tract— plays a crucial role in digestion, immunity, and even emotional well-being. In both modern science and Traditional Chinese Medicine (TCM), the gut is seen as the foundation of overall health. But did you know that 60-70% of your gut microbiome health is determined before age 3?

What is the Microbiome?

The microbiome is an ecosystem of commensal bacteria that help break down our food, extract nutrients, and support overall well-being. The quality and quantity of this bacteria determine the health of the gut—essentially, how diverse it is. A diverse microbiome leads to a strong, resilient digestive system, while a depleted microbiome can contribute to inflammation, poor digestion, and chronic health issues.

The First Years: How Your Microbiome is Formed

From a TCM perspective, the foundation of our digestive strength (often associated with the Spleen and Stomach) is established early in life. Western research aligns with this, showing that the microbiome is largely shaped by:

• Birth Method – Babies born vaginally receive a wealth of beneficial bacteria from their mother’s birth canal, whereas C-section babies start life with a different bacterial composition.

• Breastfeeding – Breast milk contains prebiotics and beneficial bacteria that nourish and develop the gut microbiome, creating a strong foundation for immunity and digestion.

• Early Diet – The first foods introduced play a critical role in shaping the gut, with whole, unprocessed, and fiber-rich foods promoting a more diverse microbiome.

The 30-40% We CAN Control

While much of our microbiome is determined early in life, there’s still a significant portion that we can influence through diet, lifestyle, and herbal support. In TCM, digestion is seen as a process of transformation and transportation, with the Spleen and Stomach playing key roles in maintaining harmony within the body. Here’s how we can support the remaining 30-40% of our gut health:

1. Eat for Balance and Diversity

• Incorporate prebiotic foods like onions, garlic, leeks, and dandelion greens to feed beneficial bacteria.

• Enjoy probiotic foods like kimchi, sauerkraut, miso, and kefir to introduce live beneficial bacteria into the gut.

• Support postbiotics, which include short-chain fatty acids that reduce inflammation at the cellular level, by consuming fiber-rich foods and fermented foods.

• Avoid excessive cold and raw foods, as they can weaken digestive fire (or "Spleen Qi" in TCM), leading to bloating and sluggish digestion.

2. Protect Your Gut Barrier

The gut lining is only one cell thick and is protected by a mucosal layer that acts as a shield. When this barrier is damaged, it can lead to leaky gut, allowing toxins and undigested food particles to enter the bloodstream, triggering an inflammatory response.

What damages the gut barrier?

• Chronic stress

• Pharmaceuticals (especially antibiotics and NSAIDs)

• Poor diet (processed foods, excess sugar, low fiber)

• Harsh household cleaners and toxic body care products

What helps heal the gut barrier?

• Eating a diversity of plants, including fiber-rich foods like beans

• Not restricting carbohydrates, which help feed beneficial gut bacteria

• Supplementing with probiotics

• Breathing fresh air and spending time in nature

• "Playing" in the dirt—exposing yourself to natural microbes

3. Reduce Chronic Inflammation

Inflammation is at the root of all chronic disease, including hormonal imbalances like PMS. One of the best ways to lower systemic inflammation is through short-chain fatty acids (SCFAs), which help repair the gut lining and regulate the immune system at a cellular level. These SCFAs are produced when beneficial bacteria ferment fiber from foods like beans, whole grains, and vegetables.

Your Gut, Your Health

While we can’t change how we were born or what we ate in infancy, we do have the power to nourish and support our gut microbiome every single day. By adopting TCM principles, eating a diverse and balanced diet, and incorporating gut-loving herbs, we can take control of our digestive health and overall well-being.

Your gut is your foundation—nurture it, and the rest will follow.