The word biome has always fascinated me from a holistic point of view. Normally, a biome is an area that’s classified according to the species that live there. The temperature range, type of soil, amount of light, water, pH—they’re all unique for each biome.
Funny, isn’t it? That the same word that is used to refer to places such as the ocean, tropical rainforests, deserts, tundra, freshwater bodies, and grasslands is also used to describe the region that is our gut.
Reminds me of something that Walt Whitman wrote in the poem, Song of Myself. “I am large, I contain multitudes.”
What is the Gut Biome?
That’s true for you and me and all of us. The same human body that contains the nervous system, the circulation system, and so many other complex systems also has trillions of microorganisms such as bacteria, fungi, viruses, and protozoa thriving in its digestive tract.
All of these microbes play an important role in digesting food, metabolism, brain function, and even inflammation control. The more we age, the more our body goes through physiological changes and dietary shifts, and as a result, the gut biome becomes even more important. We have to keep it healthy. And in order to keep it healthy, we first have to understand why.
Changes in gut biome due to aging
As you age, your gut’s microbial diversity tends to decline, including the reduction of beneficial bacteria such as Bifidobacteria, and pro-inflammatory microbes increase. This imbalance is called dysbiosis, and is linked to several conditions that are prevalent in the elderly, such as constipation, bloating, fatty liver disease, insulin resistance, depression, and weakened immune responses.
Seniors also tend to produces less stomach acid, this condition being called hypochlorhydria, which makes it even more difficult to digest food properly and control the growth of harmful bacteria.
Now that we know the why, let’s get to the how.
The link between your gut biome and your health issues
The gut and liver are connected via the gut-liver axis, and that is an intricate connection. If the gut’s biome is disrupted, it can lead to increased intestinal permeability, i.e. a leaky gut, allowing endotoxins like lipopolysaccharides to enter the bloodstream. Now, when that happens, it triggers liver inflammation and promotes fat accumulation in liver cells, therefore progressing non-alcoholic fatty liver disease (NAFLD).
And then, when we talk about mental health, you have to take the gut into account, because over 90% of serotonin is produced in the gut. Dopamine, GABA, and short-chain fatty acids are all produced or modulated by the gut bacteria as well.
When the gut biome is disturbed, it can cause increased anxiety, depression, and even Alzheimer’s through the gut-brain axis. Seniors with poor gut health also exhibit higher systemic inflammation and elevated cortisol levels, further exacerbating mental stress.
There’s a subset of gut bacteria that also metabolize estrogen. In postmenopausal women, poor gut health can disrupt estrogen levels and cause weight gain, fatigue, and mood swings. Furthermore, dysbiosis can also cause insulin sensitivity and cortisol regulation, which impacts your thyroid function, adrenal balance, and metabolic rate.
Did you know that nearly 80% of your body’s immune cells reside in the gut-associated lymphoid tissue? A healthy gut biome regulates your immune responses whereas an unhealthy gut flora can hinder your body’s immune responses.
A bad gut biome can also promote fat storage, belly fat accumulation, leading to obesity. Dysbiosis can disrupt hormonal signals necessary to regulate your appetite and satiety.
External factors affecting your gut health
Whether it’s your diet, a sedentary lifestyle, stress, poor sleep, or medications, you need to understand that your body, holistically, as a whole responds to everything that happens to it. Poor sleep can influence microbiome fluctuations. Stress can suppress gut immunity. Poor diet can starve the good bacteria and feed the harmful ones. Medications can alter microbiota composition. A sedentary lifestyle can cause low microbial diversity.
Therefore, we need to create factors both internal and external to regulate our gut health. These factors will support your gut health and provide a holistic solution to gut related problems, therefore improving your entire body’s functioning. That’s the beauty of the holistic approach.
A holistic approach to support your gut health
Let’s begin with aiming for 25 to 30 grams per day of diverse dietary fiber sources such as fruits, veggies, legumes, oats, and flaxseed. Also, we need to add prebiotic rich food in our diet, namely garlic, onions, leeks, bananas, chicory root, and asparagus. Yeah, I’m not excited about that last one either.
To promote gut biome health and diversity, try adding fermented food to your diet. Yogurt with live cultures, kefir, sauerkraut, kimchi, miso, the works. You can also add probiotics to your diet that help maintain bacterial diversity.
But I must highlight that you need to consult your doctor or healthcare specialist before starting probiotic supplements. Speaking of doctors, please review with your healthcare provider which medicines are essential and which can be tapered. This will be huge for your gut and liver health.
Hydration. That’s a big one. You should ensure proper water intake to aid digestion, stool formation, and microbial fermentation.
You can’t sleep on exercise. Regular movement promotes gut health by boosting gut motility, which in turn increases microbial diversity.
Practices such as yoga, meditation, breathing exercises support mental and gut health.
And most importantly, sleep. Undisturbed sleep that lasts around 7 to 8 hours can support microbiome circadian rhythms, and that’s no small feat.
Binaural Beats for your gut biome? Why not!?
It sounds a little strange, right? But here me out, literally. Binaural beats that contain targeted delta and theta waves to influence your brainwave frequencies will do the following three things:
Help you relax, reducing your cortisol levels
Help you focus and tap into your creativity, further boosting your mood and allowing you to be more active
Induce better sleep, which, as we discussed, is crucial for gut health.
It just so happens that I’ve published an audiobook that helps you do exactly that! So why not give binaural beats a try, and let your gut biome groove to tunes of delta and theta waves. If you fall asleep in the meantime, all the better!
It is fascinating how the gut, the brain, the heart, proper nutrition and sleep plus mobility and weight training are essential for optimal health. I had a case of sciatica last week and couldn’t get out of bed. I knew I would get better, and now I am better. I’ve instituted chair yoga into my routine. I am grateful for the opportunity to move again!!
Kate, I’m so glad to hear you’re feeling better, and I love that you’ve added chair yoga into your routine. Movement in any form is powerful medicine, especially when it’s rooted in gratitude like yours. It’s amazing how the gut, joints, nervous system, and mood are all dancing in the same rhythm. Sciatica has a sneaky way of reminding us how connected everything is. Have you noticed any shifts in digestion or energy since starting yoga? I’d love to hear how it’s unfolding for you.
Loved this post! I never thought about the word “biome” in such a cool way before—our bodies really are little ecosystems. The gut-brain link especially blows my mind. Thanks for breaking it all down in a super relatable way (even made me reconsider asparagus!). Off to hydrate now 😄
Sarah, thank you! I’m smiling at your asparagus comment—honestly, same! 😄 And yes, “biome” gives such a poetic lens to look at ourselves. It’s wild to think our gut bacteria are basically our internal rainforest, working behind the scenes to keep our brain, mood, and metabolism in check. Let me know if you end up trying any new fermented foods or fiber-rich additions—I’m always on the lookout for ways to make gut health delicious!
I knew our gut played a large part of alot of our bodies systems, but I never realized just how many. It is true that as we age things become harder to accomplish, but I looked at my gut and immediately thought I must be doing well based upon its size LOL! Thanks again for the very interesting post!
Kn, I laughed out loud at your gut-size observation! 😂 And honestly, awareness is half the battle. It’s true—aging shifts everything, but with a little knowledge (and humor), we can work with our bodies instead of against them. It’s pretty incredible how much those gut bugs are quietly running the show. Curious—have you experimented with any fermented foods or fiber-rich swaps yet? Even small changes can make a big impact.
Hey Alison,
I didn’t realize how much the gut impacts everything from digestion to mood. I’ve been trying to eat more fiber and add probiotics to my routine, and it’s been eye-opening to see how much of a difference it can make. It really is all about balancing the good bacteria and staying on top of overall health as we age. Definitely going to pay more attention to gut health now. Thanks for this, great information!
Meredith
Meredith, yes! It’s amazing how quickly the body responds when we start giving it the right kind of love. Fiber and probiotics are like soil and seeds for that inner ecosystem. And you’re so right—it’s about balance, not perfection. I love that you’re already tuning in to how your body feels. Are there any favorite fiber-rich meals or probiotic foods that have become regulars in your routine lately?
Hi Alison – Every time I read one of your posts it’s like getting an education and instruction on how I can take care of my body better. I’m serious, I learned so much and gained so much value from what you described in this post. Who would have known that the gut can have so much influence on every aspect of our life and body. I guess the old saying, “trust your gut,” rings true in more ways than one! Thank you for this valuable post and have a great week!!
Ernie, that means the world—thank you! I always want these posts to feel like a conversation that’s both educational and empowering, so I’m thrilled to hear that it resonated. And yes, “trust your gut” is more than just a saying—it’s biology and intuition wrapped into one. Have you been experimenting with any gut-friendly habits lately? I’d love to hear what’s working for you.
Alison, This post really opened my eyes. I’ve been working on improving my health since being diagnosed with prediabetes and high blood pressure, and I didn’t realise how important gut health was in all of it. I’ve already cut down on sugar and added more fiber. I’ve also been sleeping better since starting regular workouts with my son, and now I know that’s helping my gut too. Thanks for explaining everything so clearly—I’m motivated to take even better care of myself.
Atif, wow—thank you for sharing that. I’m so inspired by how proactive you’ve been, and it’s incredible that you’re on this journey with your son. That kind of support makes such a difference. Sleep, fiber, movement—they all form this beautiful feedback loop that keeps our whole system in sync. Keep it up—you’re laying the foundation for a strong second half of life. If you ever try out fermented foods or want to dive deeper into gut-brain hacks, I’m all ears!