Key Takeaways:
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Gardening is one of the most effective nature-based activities for improving gut microbiome diversity.
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Contact with soil microbes while gardening boosts immunity, reduces inflammation, and supports healthy ageing.
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Spending time in nature also lowers stress, which indirectly nurtures beneficial gut bacteria.
Did You Know? Playing in the Dirt Can Actually Be Good for Your Gut. A handful of soil contains more microorganisms than the total number of people on Earth. And many of these microbes can do wonders for your health—especially your gut.
Our gut microbiome is home to trillions of bacteria that play a crucial role in digestion, immunity, and even mood. But did you know that what you do outside can be just as important as what you eat inside?
Among all the outdoor activities, gardening stands out as a powerhouse for gut health. From getting your hands dirty to breathing in the earthy aroma of compost, gardening connects you with a natural source of beneficial bacteria in a way no supplement can replicate.
Let’s dig deeper into how this wholesome, relaxing activity helps your gut flourish—and why it’s particularly valuable as we age.
The Link Between Soil and Gut Health
Getting your hands in the dirt might seem like child’s play, but it’s one of the best things you can do for your microbiome. The soil around us teems with life—especially microbes that can positively influence our internal ecosystem.
When you garden, you come into contact with Mycobacterium vaccae, a friendly soil-dwelling bacterium that’s been shown to reduce anxiety and inflammation (R). It can stimulate serotonin production, a key mood-regulating chemical that also influences gut function.
The act of digging, planting, and harvesting introduces beneficial microbes to your skin and nasal passages, where they make their way to your gut. This exposure can boost microbial diversity—a critical component for a healthy immune system and lower risk of chronic conditions such as type 2 diabetes, cardiovascular disease, and even neurodegenerative disorders (R).
In essence, the soil is like a natural probiotic supplement—only more fun and with added sunshine.
How Gardening Promotes a Diverse Microbiome
A diverse microbiome is a resilient microbiome. Think of it as a lush, thriving garden in your gut: the more types of bacteria you have, the better your body can respond to stress, fight infections, and manage inflammation.
Gardening promotes this diversity in a few compelling ways:
- Microbial exposure through skin and airways: Unlike sterile indoor environments, gardens are rich in microbes. These organisms are transferred through the skin, inhalation, and small accidental ingestion (R).
- Physical movement and exposure to sunlight: Light exercise and vitamin D production during gardening have been associated with better gut microbiota composition (R).
- Reduced stress levels: Chronic stress has been shown to alter gut flora. But time spent gardening lowers cortisol, your stress hormone, which helps create a favourable environment for good gut bacteria (R, R).
It’s the combination of physical, microbial, and mental health benefits that makes gardening such a powerful tool for gut health.
Getting Dirty Can Help You Stay Healthy As You Age
Ageing brings with it natural changes to your gut microbiome—often leading to decreased diversity and a shift toward more inflammatory bacteria. But that doesn’t mean you’re powerless.
Regular contact with soil and plants may help counteract this decline. A Finnish study found that children exposed to forest soil developed more robust microbiomes in just 28 days (R). While this was a paediatric study, its implications stretch across age groups. The principle remains: more contact with natural environments = more microbial diversity.
And there’s a memory-boosting bonus too. A healthy gut microbiome has been linked with better cognitive function (R). So by nurturing your gut, you may also be supporting brain health without even realising it.
For older Australians looking to stay active and vibrant, gardening offers a low-impact, deeply rewarding way to do just that—without needing a gym membership.
More Than Just Gut Health: The Mood-Boosting Power of Nature
There’s something incredibly uplifting about planting something, watching it grow, and harvesting the fruits of your labour. But the benefits go beyond mood—they tie directly back to your gut.
Your gut and brain talk to each other constantly through what’s called the gut-brain axis. The bacteria in your gut produce neurotransmitters such as serotonin, GABA, and dopamine—all of which regulate how you feel.
Gardening, by reducing stress and introducing helpful microbes, helps balance these signals. Studies have shown that people who engage in horticultural therapy report reduced symptoms of depression and anxiety (R).
So when you’re feeling a bit flat or overwhelmed, heading outside and tending to your plants could be the circuit breaker that can help boost your mood and microbiome.
Tips to Get Started with Microbiome-Friendly Gardening
No need for a giant veggie patch—starting small is just as beneficial. Here’s how you can begin reaping the gut-health rewards:
- Occasional, direct contact with clean, natural soil (e.g., forest or garden soil not treated with chemicals) may support your microbiome, but always wash your hands thoroughly afterward. Avoid contact if you have open cuts, are immunocompromised, or suspect the soil might be contaminated.
- Grow organic and pesticide-free: Chemical exposure can harm beneficial bacteria in soil and on your skin.
- Compost at home: This encourages microbial diversity and feeds your garden naturally.
And remember, even if you live in an apartment, you can still create a balcony garden or join a local community garden. It’s the exposure to natural soil that counts—not the size of your patch.
The Bottom Line
If you’re looking for a gentle, joyful way to support your gut health—and boost your overall wellbeing—gardening is a surprisingly powerful ally. It reconnects you with nature, reduces stress, encourages physical movement, and fills your gut with the good bugs that help you feel your best.
Ready to explore more ways to support your gut health and vitality as you age? Read our blog on: Optimal Gut Health and Healthy Aging: A Dietary Guide
