Key Takeaways
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Nature boosts the diversity of your gut microbiome, which is crucial for healthy ageing and immunity.
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Simply walking in a park or gardening can introduce beneficial microbes that support digestion and mental well-being.
- Interacting with green spaces may reduce inflammation and stress through powerful microbiome-brain connections.
In a recent study, preschool children who participated in a 10-week nature-based program showed improvements in gut bacteria and emotional wellbeing—all from simply spending more time outdoors (R). This is just one of many emerging pieces of evidence that reveal how powerful nature can be—not just for mental health but also for the flourishing of the community of microbes living inside you.
How Nature Recharges Your Gut Microbiome
Your gut microbiome is a living ecosystem of trillions of bacteria, viruses, fungi, and other microorganisms that reside in your intestines. They play a central role in digestion, nutrient absorption, immune function and even mood regulation. The more diverse your microbiome, the better equipped your body is to stay balanced and resilient.
Spending time in biodiverse natural settings—like parks, forests, or even your own garden—exposes you to a wide array of environmental microbes. When you breathe in forest air, touch soil, or eat produce straight from a garden, you’re coming into contact with beneficial bacteria that may colonise your gut or influence its ecology (R).
In fact, a Finnish study showed that children exposed to backyard forest gardens developed a richer skin and gut microbiome in just 28 days, with improved immune markers as well (R). This microbial “seeding” effect can apply to adults too—especially if you’re consistently interacting with nature over time.
The Connection Between Microbiome Diversity and Healthy Ageing
Maintaining a thriving microbiome becomes even more important as we age. While it’s natural for microbial diversity to decline slightly over time, lower diversity has been linked to inflammation, digestive issues, and even frailty in older adults.
The good news is that nature might be a gentle, enjoyable way to help reverse that trend. Diverse microbial exposure from natural environments can help replenish your gut with beneficial species, encouraging a balance that promotes digestion, energy, and immune regulation.
One remarkable study found that centenarians in Sardinia, Italy had distinct gut bacteria that were associated with healthy metabolism and low inflammation levels (R). Many of them lived in rural, nature-rich environments—further hinting at the protective effects of life spent outdoors.
Nature, Stress Relief, and the Gut-Brain Axis
Beyond your belly, your gut microbiome also talks to your brain—literally. The “gut-brain axis” is the communication highway linking your digestive system to your central nervous system. When your microbiome is balanced, it can help regulate mood, memory, and stress response.
Spending time in nature has been shown to lower cortisol levels (your stress hormone) and promote relaxation. But it’s not just the peaceful scenery doing the work—exposure to natural microbes may influence the production of neurotransmitters like serotonin, which are heavily regulated by gut bacteria (R).
This dual effect—calming both your nervous system and supporting gut health—makes a walk in the park or some quiet time in the garden a powerful act of self-care. And for those navigating the emotional shifts of later life, it’s a simple, drug-free way to maintain mental clarity and resilience.
How Getting Your Hands Dirty Can Improve Digestion
There’s something wonderfully grounding about gardening—and now, science gives us even more reason to love it. Soil contains an abundance of friendly microbes, including Mycobacterium vaccae, a bacterium known to stimulate serotonin production and reduce inflammation (R).
That said, it's important to exercise caution. While lightly rinsed fruits and vegetables might retain some beneficial microbes, they can also carry potentially harmful bacteria or parasites, especially if the soil has been exposed to animal waste or unclean compost. To stay on the safe side, washing your harvest thoroughly is still the best practice—offering a balance between safety and natural exposure.
Easy Ways to Reconnect With Nature for Gut Health
You don’t need to live in the bush to benefit from nature’s microbiome magic. Even in cities, there are simple ways to increase your microbial exposure and support your gut. Try these ideas:
- Take regular walks in local parks or along nature trails.
- Start a small balcony or backyard garden—even a pot of herbs counts.
- Visit farmer’s markets and opt for fresh, unprocessed produce.
- Let yourself get a little muddy or sandy on outdoor adventures.
- Open your windows daily to bring in outdoor air and its microbial life.
And don’t worry about being pristine. A bit of harmless dirt or contact with nature’s messiness can be a very good thing for your gut flora.
A Natural Boost for Immunity and Overall Wellbeing
Nature doesn’t just support digestion—it gives your immune system a leg up, too. A diverse microbiome trains your immune cells to distinguish between friend and foe, reducing the risk of chronic inflammation and overactive immune responses.
Exposure to nature may help reduce the risk of autoimmune conditions, support respiratory health, and even lower the incidence of certain allergies. In one study, people who had regular exposure to green environments had significantly lower levels of C-reactive protein, a marker of systemic inflammation (R, R).
Given that the immune system becomes more sensitive as we age, keeping it balanced through microbial exposure is a smart and natural step toward long-term health.
Embrace the Outdoors for a Healthier Gut
Whether it’s a bushwalk admiring the trees, tending to your veggie patch, or simply enjoying a cuppa in the backyard, time spent in nature offers more than peace of mind—it supports your inner ecosystem. Your gut thrives on biodiversity, and the natural world is one of the richest sources around.
