Cultivating a Healthy Gut: From Soil to Sourdough

Cultivating a Healthy Gut: From Soil to Sourdough

When I first read Michael Pollan’s reflections on the many ways we acquire beneficial gut bacteria, something clicked. He described the microbiome not as a static entity but as a living, breathing ecosystem shaped by every meal, every touch of soil, every breath of shared air. This perspective reframes gut health—not as something we correct with supplements alone, but as a relationship we tend daily.

Clinically, we know that specific strains of probiotics can support distinct functions in the body. Certain Lactobacillus species enhance digestion and immunity, while Bifidobacteria are linked with reduced inflammation and improved mental health outcomes. If you’d like a breakdown of these strains and their actions, I’ve put together a resource you can read here.

Yet, while research into individual strains is important, what excites me most is how we can nurture microbial diversity in our kitchens. Making a sourdough starter, for example, is a beautiful act of co-creation with microbes. That jar of bubbling flour and water becomes a daily practice, a way of feeding and tending to life that then nourishes us in return. You can find my step-by-step guide to making, maintaining, and cooking with sourdough here.

Lacto-fermentation is another deeply nourishing practice. When cabbage becomes sauerkraut or radishes become pickles, beneficial bacteria unlock new layers of flavor and enhance nutrient availability. Fermented foods bring not only probiotic richness but also prebiotic fibers, feeding the diverse bacterial communities within us. If you’d like to try your hand at this ancient art, my ebook on lacto-fermentation is available here.

In The Culinary Pharmacy, I talk about food as both nourishment and medicine, but also as a relationship. The microbes that live in us and with us remind us that health is not a solo project—it is a dialogue between body, food, soil, and community. With each bite of sourdough or spoonful of sauerkraut, we participate in that dialogue, strengthening not just our microbiome but our connection to the living world.