Understanding the Importance of the Microbiome for Emotional Wellbeing​

The microbiome refers to the collection of microorganisms that inhabit the human body, including bacteria, viruses, and fungi. These microorganisms are found in various parts of the body, but the largest population is found in the gut. The gut microbiome plays a crucial role in maintaining the overall health and well-being of the body, by affecting digestion, absorption, immunity, and even mental health. 

Research has consistently demonstrated that your microbiome affects the production of neurotransmitters, which are chemical messengers that play a key role in regulating mood and emotion. For example, certain bacteria in the gut have been shown to produce serotonin, a neurotransmitter that is associated with feelings of well-being and happiness. Therefore, maintaining a healthy microbiome is important for overall well-being, including mental and emotional health.

Fiber, which is found in plant-based foods, is particularly important for the gut microbiome. Fiber acts as a prebiotic, which means it feeds the beneficial bacteria in the gut, promoting their growth and diversity. These beneficial bacteria play a key role in maintaining a healthy gut, which in turn helps to support the immune system and improve overall health. Additionally, consuming adequate amounts of fiber can also help regulate digestion, prevent constipation and lower the risk of chronic diseases such as heart disease and type 2 diabetes. Therefore, incorporating plenty of vegetables and high-fiber foods into your diet is essential for maintaining a healthy gut microbiome and overall health.

In addition, research has demonstrated that eating a wide diversity of plant foods is the best way to ensure a healthy microbiome. A good target goal of 30+ different types of plant foods is idea. 

Plant tissues actually contain many beneficial organisms that can help restore your gut microflora and therefore your mind. So eating as many of your fruits and vegetables raw is a great plan. 

The recipe I posted below is a good place to start!


1. Cook 1 cup quinoa until tender.

2. After cooling to room temperature, add 1/4 chopped pecans.

3. Chop and add the following raw vegetables:

– broccoli – red peppers – yellow peppers – celery – green onions – frozen or fresh corn

4. Drizzle with extra virgin olive oil and fresh lemon juice.

5. Add salt and garlic powder to taste.