What if your health depended more on your bacteria than your genes ?

Did you know that your gut contains trillions of micro-organisms, including bacteria, parasites and mushrooms? This group of microbes makes up our gut microbiome and is unique to each individual. It plays a key role in our digestion, our immune system, and even our mood and mental health.

Among its many functions, the gut microbiome facilitates the assimilation of nutrients, protects us from pathogens, reduces the risk of autoimmune and inflammatory diseases by preventing exaggerated immune system responses. Sometimes known as the "second brain" as it hosts between 100 and 200 million neurones, the gut microbiome also plays a role in regulating emotions, hormonal balance and cognitive processes [1].

If certain bacteria become dominant or if the global diversity of the micro-organisms diminishes, the gut microbiome becomes "imbalanced". Frequent bloating, an irregular transit and digestive issues are all primary signs of this imbalance. However, skin problems, chronic fatigue, infections and anxiety can also signal an imbalance.

So, how can we maintain balance and avoid these issues? Plants can help us in several ways :

1. Certain plants contain prebiotics, substances which feed and stimulate the growth of "good" bacteria in our gut microbiome. Chicory root, garlic, onions, leeks and artichoke all contain inulin which supports the growth of beneficial bacteria such as bifidobacterium and lactobacillus. These foods can be incorporated into your daily diet.

2. Certain plantes can be transformed into natural probiotics, micro-organisms which help to rebalance the gut microbiome. Probiotics increase the number of beneficial bacteria, limit the proliferation of pathogens and produce substances to protect the microbiome. Fermented vegetables such as sauerkraut and kimichi are a form of natural probiotics.

3. Other plants can inhibit the growth of pathogenic bacteria. Two such plants are German chamomille (Matricaria recutita) and fennel (Foeniculum vulgare). In addition, these two plants, protect the intestinal lining, reduce digestive spasms and provide prebiotics [2]. To discover four seeds to relieve bloating, click here.

In addition to plants, a sufficent intake of good quality water and a balanced diet favour a balanced microbiome. Vegetables, fibres, wholegrain cereals, digestive spices and healthy fats are all highly beneficial. A balanced microbiome likes diversity : the more diverse the food is, the richer and more resilient the microbiome.

Regular physical exercise increases bacteria diversity, improves digestion and reduces stress, which directly impacts the microbiome. Avoiding unnecessary antibiotics also contributes to supporting gut microbiome balance.

If we feed the beneficial bacteria, they will support our digestion, our immunity, our energy, our nervous system and even our hormones. Food, lifestyle and plants are all simple tools to cultivate a healthy gut microbiome.

Look after your gut microbiome and you look after your overall health!

This blog post is an extract from a talk given at the Alzonne well-being Salon on 29th March 2026.

[1] Pacyga K & al, Medicinal Plants for a Healthy Gut Microbiome: Scientific Insights into Modern Herbal Applications. Int J Mol Sci. 2025 Nov 9;26(22):10875.

[2] Pferschy-Wenzig, E.-M. & al., Medicinal Plants and Their Impact on the Gut Microbiome in Mental Health: A Systematic Review. Nutrients 2022, 14, 2111.