Reseeding the gut: Free, natural steps to boost your microbiome

A new approach to gut health emphasizes reseeding the microbiome without supplements and at no cost, focusing on exposure to nature, social contact, soil and the home environment.

The gut microbiome houses trillions of microorganisms essential to digestion, metabolism, nutrient absorption, vitamin synthesis, inflammation control and the gut-brain axis. "We depend on our microbiome for critical functions that our own digestive system can’t perform alone," Dr. Wendy Johnson told The Post. Her description of a microbiome in balance suggests that when this ecosystem is disrupted, problems can ripple through digestion, inflammation and broader health.

In her book Kinship Medicine: Cultivating Interdependence to Heal the Earth and Ourselves, Johnson lays out five ways to reseed the gut, drawing on lessons from her Italian grandparents who farmed, fished and foraged. The book was published on July 15, 2025.

First, get into nature and breathe. "Walking and breathing in the woods benefits your microbiome in several ways," Johnson said. Fresh air brings friendly microbes like mycobacterium vaccae, which are known to boost mood-related hormones in the brain and help reduce inflammation. She cited phytoncides, antimicrobial plant chemicals found especially in conifers, as compounds that help kickstart a healthy immune response. And being physically active in nature lowers cortisol, improves blood flow and gut motility, and supports immune regulation.

Second, go hug someone. "People in close-knit social networks have higher microbial diversity, which correlates with a healthy microbiome," Johnson said. The simple acts of hugging, kissing or spending time with others can swap microbes and, when paired with healthy eating, support a diverse gut ecosystem. She added that social support also lowers stress and nurtures a healthy gut-brain axis by stimulating neurotransmitters like oxytocin and serotonin. A dog or cat can also contribute to microbial diversity and reduced stress.

Third, get your hands dirty. "Gardening, weeding, digging and composting are all ways to physically recharge your microbiome," Johnson said. Contact with soil and plants introduces beneficial microorganisms to the body, and gardening practice can lower stress and cortisol levels, further supporting microbial balance. If you don’t have a garden, she suggested community gardens or volunteering with local botanical projects.

Fourth, eat local and plant-based. Johnson emphasized that a diverse microbiome benefits from a plant-based diet, and locally grown produce is ideal when possible. Fresher foods retain more natural surface microbiota and often come with less packaging, which may reduce microplastic exposure.

Fifth, cultivate your home ecosystem. "Your home microbiome is your home ecosystem — in constant communication with your internal microbiome and internal ecosystem," Johnson said. The guide cautions that many commercial cleaners, detergents and pesticides contain broad-spectrum biocides that wipe out both good and bad bacteria. Overuse can irritate the skin and contribute to antibiotic resistance. She urged choosing natural, fragrance-free, biodegradable cleaning products and keeping windows open when air quality allows, to support microbial diversity within the living space.

The reseeding approach ties personal health to a broader ecological perspective—interdependence with the soil, plants, animals and other people. Johnson’s research and her new book advocate listeners reconnecting with nature and community as a practical, no-cost strategy to support gut health. The New York Post reviewed her outline and cited five actionable steps that anyone can try, even in urban settings, without relying on pills or specialty supplements.