🌿 How to Maintain a Healthy Microbiome

By Majd Chalfoun, CFNC, CHC

Let’s be real — our guts do a lot. Between feeding families, juggling schedules, and trying to eat something other than leftovers from our kids’ plates, it’s easy to forget that what’s happening in our digestion impacts everything from our energy and mood to our hormones and skin.

The truth is, inside each of us lives a bustling little world called the microbiome — trillions of bacteria (the good guys and the not-so-good guys) that work around the clock to keep us balanced. When our gut bugs are happy, we’re happy: digestion feels smooth, energy is steady, and that afternoon brain fog isn’t calling the shots.

💫 What Is the Microbiome?

Think of your microbiome like a garden living inside your belly. Some bacteria help things grow and bloom — others can take over if the soil (your gut) isn’t cared for.
And here’s the thing: that garden doesn’t just live in your gut. It influences your immune system, mood, metabolism, and even how well you sleep.

So if your digestion feels off, or you’re running on fumes no matter how many coffees you’ve had — your gut might be asking for a little extra love.

🥦 Simple Ways to Support a Healthy Gut

1. Feed your gut real food.
Your gut bacteria eat what you eat. The more colorful your plate — fruits, veggies, nuts, seeds, whole grains — the more diverse your gut garden becomes. And diversity = resilience.

2. Add gut-loving fibers (prebiotics).
Prebiotics are like fertilizer for your good bacteria. Try adding onions, garlic, leeks, asparagus, or green bananas to your meals. Even a sprinkle here and there helps.

3. Bring in the good bugs (probiotics).
Fermented foods such as yogurt, kefir, kimchi, or sauerkraut help repopulate the gut with friendly bacteria. Don’t love those? A quality probiotic supplement can do the trick too.

4. Manage stress (your gut feels it too).
I know — easier said than done. But your gut and brain are in constant conversation. When stress is high, digestion slows, and inflammation rises. Try taking 5 minutes to breathe deeply, pray, stretch, or step outside for fresh air. Little pauses count.

5. Crowd out sugar and processed foods.
No perfection required here — just awareness. Sugary snacks and ultra-processed foods can feed the unhelpful bacteria that throw your gut off balance. Aim for “mostly real food, most of the time.”

🌸 The Takeaway

Supporting your microbiome isn’t about strict rules or expensive supplements. It’s about tuning in — noticing how food, stress, and rest affect how you feel.
When your gut is nourished, your whole body responds: more energy, clearer skin, balanced hormones, better moods, and that steady calm that says, “I’ve got this.”

If you’re ready to reset your gut and feel more like yourself again, I’d love to guide you through it.

👉 Join my next Gut Reset Cleanse (offered twice a year) or book a free Discovery Session to find out what’s really going on beneath the surface — and how good you can truly feel.