Last year, we compiled an essential "In and Out" guide for hormone health that many of you told us was a valuable resource for making your 2024 hormone balancing and wellness goals a priority. From advocating for sleep hygiene and elixir-based mocktails to the rise of bitter herbs, our predictions resonated across the industry. For example, The Sleep Foundation highlighted sleep as a $500 billion industry in 2024, addressing a decade-long public health epidemic of sleep deprivation while underscoring the pivotal role quality rest plays in overall wellness. [1]
Our forecast on elixir-based mocktails also hit the mark, as reports showed Americans increasingly reducing alcohol consumption. CNN confirmed this shift in 2024, with botanical-infused drinks emerging as a dominant trend for hobby and professional mixologists. [2] Similarly, the digestive bitters market—fueled by rising awareness of gut health and immunity—grew exponentially, validating the rising interest in preventative health solutions. [3]
For 2025, we’re setting our sights on the microbiome—a cornerstone of holistic health. All things gut health may be trending on your social media timelines, but it’s certainly not something we herbalists consider a passing fad. To the contrary, the well-being of your gut deeply informs overall vitality. With trillions of microbes orchestrating digestion, immunity, and even mental clarity, the microbiome’s influence on wellness cannot be overstated.
The Invisible Ecosystem:
Why Our Microbiome Matters
Where Does Our Microbiome Come From?
Our microbiome begins forming at birth, with the mode of delivery playing a significant role. Babies born vaginally are exposed to their mother’s vaginal and gut bacteria, which help kickstart their microbial diversity, while those delivered via C-section may initially develop a microbiome more reflective of skin bacteria. Breastfeeding also contributes critical microbes and prebiotic nutrients, shaping a healthy gut ecosystem in infancy.
As we grow, our environment, diet, and lifestyle further influence the diversity and composition of our microbiome. Exposure to soil microbes, interactions with pets, and eating a varied diet rich in whole, unprocessed foods all play a role in cultivating a robust and balanced microbial community. This dynamic ecosystem evolves throughout life, adapting to our habits and surroundings.
That’s why this year’s "In and Out" list delves into approachable practices and simple ingredients from the plant kingdom designed to nurture this inner ecosystem, sharing innovative ways to prioritize gut health. Ready to embrace the future of microbiome health? Let this guide inspire you to adopt gut-friendly habits while letting go of any practices inhibiting your longevity.
What Is the Microbiome?
Your microbiome is a bustling metropolis of bacteria, fungi, viruses, and other microbes that collaborates with your body in countless ways. This invisible ecosystem, primarily housed in your gut, is intricately linked to digestion, immune defense, hormone production, mood regulation, and even the health of your skin. Scientists often describe it as a “second brain” because of its profound impact on mental health through the gut-brain axis—a communication highway connecting your gut and mind. In essence, your microbiome isn’t just important; it’s foundational to your well-being.
A healthy microbiome is like a well-tended garden, with diverse species working together to promote harmony. These microbes help break down food, synthesize essential vitamins, and keep harmful invaders at bay. But when the microbiome falls into dysbiosis—an imbalance caused by factors like poor diet, stress, or overuse of antibiotics—it can wreak havoc. Symptoms range from digestive distress and chronic inflammation to autoimmune disorders and even mental health challenges, such as anxiety and depression. The connection is clear: nurture your microbiome, and it will nurture you in return.
What makes the microbiome so fascinating is its adaptability. Every meal, supplement, and lifestyle choice influences the trillions of microbes within you. Research has shown that eating fiber-rich and polyphenol-packed foods can encourage the growth of beneficial bacteria, while refined sugars and low-fiber diets can deplete microbial diversity. [4] This dynamic nature gives you immense power to shape your microbiome, highlighting the importance of mindful choices in fostering long-term vibrancy.
What Does the Microbiome Do?
The microbiome is the body’s unsung hero, playing a critical role in digestion by breaking down complex carbohydrates, producing essential nutrients like B vitamins, and aiding in the absorption of minerals. It also works as a frontline defender, bolstering your immune system by identifying harmful pathogens and communicating with immune cells to protect against illness. Beyond digestion and immunity, the microbiome influences mood, cognition, and even behavior by producing neurotransmitters like serotonin and dopamine. It also plays a role in regulating inflammation, balancing hormones, and supporting skin health—showing us that the state of our gut directly impacts overall well-being.
In 2025, the spotlight on microbiome health continues to shine, with emerging studies revealing its impact on areas we’re just beginning to understand—like sleep patterns and longevity. The conversation is shifting from short-term fixes to sustainable practices that support a resilient gut. By focusing on cultivating a diverse microbiome through prebiotic and fermented foods, anti-inflammatory oils, and gut-healing herbs, we not only unlock better digestion and immunity but also lay the foundation for vibrant health at every level. Bottom line: It’s about cultivating a diverse, resilient microbiome through intentional choices. With this in mind, here’s what’s out and what’s in for optimal gut health this year (and into the foreseeable future)!
OUT FOR 2025
Refined, Ultra Processed Foods
Disrupt and harm biome balance, triggering systemic inflammation.
Low-Quality Oils
Trans fats and hydrogenated vegetable/seed oils (like canola or soybean) create chronic inflammation and gut-brain barrier disruption.
Processed Sugars
Processed sugar feeds harmful bacteria and yeast, increasing gut permeability.
Alcohol Overload
Compromises gut lining, brain and immune function.
Microplastic Mania
Microplastics cross the intestinal barrier and enter the bloodstream causing dis-ease and systemic inflammation.
Antibiotic Overuse
Kills natural immune function and gut bacteria.
Emulsifiers + Fillers
Additives break down the mucus wall, which protects the gut.
Low-Fiber Diets
Starves good gut bacteria, reducing diversity, biome function, and balance.
IN FOR 2025
Prebiotic-Rich Plants
Adaptogenic mushrooms (reishi and turkey tail), burdock, dandelion, chicory, turmeric
Herbal Gut Guardians
Marshmallow root, licorice root, and slippery elm soothe and rebuild the gut lining.
Nourishing Broths
Bone, mushroom, and/or seaweed broths are packed with amino acids and other gut-healing nutrients.
Probiotic Foods
Kimchi, miso, sauerkraut, kefir, and raw yogurt diversify your microbiome.
Algae Allies
Spirulina, chlorella, nori, phytoplankton, and bladderwrack support detox and provide prebiotic nutrients for gut health.
Anti-Inflammatory Oils
Opt for high-quality extra virgin olive, avocado, flax, sacha inchi, pumpkin, or raw coconut oils.
Parasite Purgers
Pau d’arco, black walnut, wormwood, sweet annie
Polyphenol-Packed Plants
Alfalfa, cacao, berries, matcha, and chanca piedra fuel beneficial gut microbes.
Tips for Nurturing Your Inner Ecosystem
Your gut is the foundation of your overall health, and cultivating a thriving microbiome requires a holistic approach. Start by prioritizing a diet rich in prebiotics, which are the fuel your beneficial bacteria need to flourish. Foods like artichokes, garlic, and bananas are simple additions that make a significant impact on gut health. Pair these with fermented favorites like kimchi or kefir to introduce a variety of probiotics that further diversify your microbiome.
Hydration is often overlooked but plays a critical role in maintaining gut health. Drinking plenty of water helps to keep your digestive system moving smoothly, while herbal teas like chamomile or peppermint can soothe inflammation and support gut repair. Adding bone broth to your daily routine is another excellent way to hydrate while nourishing your gut lining with collagen and essential amino acids.
Movement is medicine, even for your microbiome. Regular exercise not only supports healthy digestion but has also been linked to increased microbial diversity. Activities like yoga, walking, or dancing reduce stress levels, which is vital since chronic stress can disrupt the balance of gut bacteria. Consider pairing movement with mindfulness practices like meditation or breathwork to further support your gut-brain connection.
Creating a toxin-free environment is another essential step in nurturing your inner ecosystem. Limiting exposure to chemicals in plastics, cosmetics, processed foods, and low-quality oils can protect your gut barrier. Instead, opt for reusable glass storage containers, unprocessed ingredients, and anti-inflammatory fats like olive or avocado oil. Small lifestyle changes like these have profound long-term effects on your microbiome’s health.
Herbs are powerful allies for gut health, offering natural ways to rebuild and protect the gut lining. Slippery elm, marshmallow root, and licorice root are particularly effective at soothing inflammation and promoting healing. Additionally, adaptogenic mushrooms like reishi and turkey tail not only support immunity but also act as prebiotics to feed your gut’s beneficial bacteria. These ancient remedies have modern science to back their efficacy. Keep reading here about herbs and species for microbiome health, and an introduction to the enteric nervous system.
Microbiome health impacts every aspect of our lives. As you set your intentions for 2025, consider weaving some of these “in” practices into your routine to nourish your gut and support your overall vitality. For more insights on cultivating a healthy microbiome, explore our blog for recipes, rituals, and in-depth guides to gut health. Here’s to a year of thriving—inside and out!
Herbal Microbiome Support
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