Top 10 Ways to Support Your Microbiome (Part 2)
Today, I want to dive into Part Two of our discussion on restoring balance to the microbiome when it goes off track. In Part One, I explored the role of foods and dietary changes in supporting a healthy microbiome. Now, I’ll focus on addressing bacterial overgrowth, healing the gut lining, and managing key environmental and lifestyle factors.
Natural Ways to Address Infections or Intestinal Bacterial Overgrowth
When dysbiosis becomes more severe, it's important to address infections or intestinal overgrowth. While antibiotics may be necessary for severe pathogenic infections, they should be a last resort. Herbal antimicrobial formulas offer a more effective long-term solution, as they not only help reduce harmful bacteria but also support the growth of beneficial microbes, leading to lasting gut health improvements.
Common herbs include black walnut Mimosa pudica, clove, oregano, thyme, cinnamon, cumin, garlic, ginger, basil, fennel, coriander, galangal, black pepper, and more. Healing herbs include slippery elm, and marshmallow root. Anti-inflammatory herbs include boswellia (frankincense), turmeric (curcumin), and ginger. Fulvic or humic acid are a great addition to support immunity.
Natural Ways to Heal the Gut Lining
Nutrients That Support Gut Health
Nutrients that support gut health and healing include omega-3, vitamin D, Quercetin, zinc, vitamin C, and more. Omega-3 fatty acids help reduce inflammation in the gut lining, while vitamin D plays a crucial role in maintaining the integrity of the intestinal barrier. Quercetin, a powerful antioxidant, supports immune function and helps reduce oxidative stress that can damage gut cells. Zinc is essential for tissue repair and wound healing, making it particularly beneficial for those dealing with leaky gut or gut inflammation. Vitamin C not only boosts immunity but also aids in collagen production, which is necessary for maintaining strong gut lining. Additionally, including digestive enzymes in your diet can improve the breakdown and absorption of nutrients, easing the digestive burden and promoting overall gut health.
Resting the Gut
Resting the gut is also important in the healing and rebalancing process. Digestive rest allows the body to focus on repairing the gut lining, reducing inflammation, and improving microbial balance. Getting at least 8 hours of sleep each night is essential, as the body undergoes repair and detoxification during deep sleep. Additionally, fasting for at least 12 hours overnight helps the gut "clean house" through a process called the migrating motor complex (MMC), which sweeps away undigested food particles and bacteria. Drinking plenty of water also helps support detoxification and keeps the digestive system functioning smoothly.
Reduce Your Use of Antibacterial Soaps, Hand Sanitizers & Disinfectants
Remember for hygiene, don't overdo it. While maintaining cleanliness is important, excessive use of antibacterial soaps and hand sanitizers can disrupt the balance of beneficial microbes on your skin and in your gut. The overuse of disinfectant cleaners in your home can also lead to the development of resistant bacteria and weaken your immune system’s natural ability to fight infections. Instead, opt for natural alternatives like vinegar, baking soda, and essential oils, which effectively kill harmful germs without wiping out beneficial bacteria. Washing your hands with plain soap and warm water is often just as effective as antibacterial products without the risk of contributing to antimicrobial resistance. Maintaining a balanced approach to hygiene helps preserve your microbiome while still protecting you from harmful pathogens.
Manage Stress
Finally, manage stress: spend more time in nature; take breaks in your day for deep breathing; try yoga or Tai Chi; include exercise you enjoy; add in expressive arts, music, meditation or journaling to release tension and free your mind; treat yourself to a massage or a pedicure; try aroma therapy made with natural essential oils to calm a room; consider acupuncture; and finally, rely on your social circle to talk things out.
Small Changes Make a Big Difference Over a Lifetime
There is a lot we can do to improve and support our gut health, and even small, consistent efforts can lead to long-term benefits. From making mindful dietary choices to adopting healthy lifestyle habits, every positive step contributes to a stronger, more balanced gut. Again, the more we know, the more we can do about it—educating ourselves about gut health empowers us to make informed decisions that enhance digestion, immunity, and overall well-being.
It may feel overwhelming at first, as there is so much information to absorb and many habits to shift. However, it’s important to remember that gut health is a journey, not a quick fix. Small, sustainable changes—like incorporating more fiber-rich foods, staying hydrated, managing stress, or improving sleep—can have a cumulative effect over time. Each step you take, no matter how small, brings you closer to better digestion, increased energy, and improved overall health.
So be patient with yourself, celebrate progress along the way, and stay committed to nurturing your gut. Your body is incredibly resilient and responsive, and with time, you will feel the difference. Trust the process, listen to your body, and embrace this journey with curiosity and care. Stay the course and be well.
About the Author: Norma Flood, Integrative & Functional Nutritionist
Norma Flood is a Registered Dietician Nutritionist guiding adults and teens to better brain balance and gut health. Holding a Master of Science in Nutritional Sciences, she is recognized as one of San Diego’s top Integrative and Functional Nutritionists. With a deep commitment to holistic well-being, Norma provides personalized health counseling and applies functional nutrition therapy to effectively support digestive health, mental health, and eating disorder recovery. She offers both in-person and group counseling as well as online education. Follow Norma Flood on YouTube as she shares small, easy steps that you can take each day to support better gut health and mental health using an integrative and functional approach.