New parents often juggle numerous worries like sleep schedules, breastfeeding, and even the color of their newborn’s poop, but the baby’s microbiome might not top their list of concerns. Experts suggest it shouldn’t be a priority just yet.

“The initial 1,000 days of life are vital for establishing the microbiome. Once established, altering it is quite challenging,” says Federica Amati from Imperial College School of Medicine. Early microbial colonization plays a significant role not just in physical health, but also in brain development, mental well-being in adolescence, and even in reducing the risk of dementia in later life.

During a meeting I attended, this point seemed crucial for new parents. Goodwood Health Summit held this month in Chichester, England. However, after speaking with nutritionists, microbiologists, and doctors, I became convinced that the importance of introducing microbes early in a child’s life is paramount. There are straightforward, cost-effective strategies to navigate your child’s microbiome in a beneficial direction.

Why early microbiome health is essential

We’re frequently reminded that the trillions of microorganisms comprising our microbiome influence our bodies in various ways, from safeguarding our gut lining to controlling inflammation. But they also impact the brain.

Microbial byproducts influence the formation and adjustment of brain connections during early childhood, a pivotal process for healthy brain growth. Bacteria also communicate with the brain through the vagus nerve, affecting mood and stress levels. Persistent inflammation due to an unbalanced gut microbiome may contribute to depression and neurodegenerative diseases.

Moreover, research has linked microbial imbalance to conditions such as Parkinson’s disease and autism. Early studies suggest that children with autism may present unique microbiome profiles, and fecal transplants from non-autistic donors may offer improvements in both gastrointestinal and behavioral issues.

Ways to nurture the ideal microbiome

Once a microbial ecosystem is set up, overhauling it can be quite difficult, making initial seeding vital. “It’s akin to changing an English garden into a rainforest,” comments Amati, who also serves as the head nutritionist for the Zoe health app.

So how can we foster the ideal growing environment? The gut microbiome begins to flourish even before birth. Bacteria and fungi present in the uterus are consumed by the fetus, and additional microorganisms are transferred during passage through the vaginal canal at birth.

Babies delivered by C-section generally have different gut bacteria, linked to a heightened risk of asthma and eczema, though these discrepancies typically diminish by 6 to 9 months of age.

The advantages of breastfeeding are even more pronounced, as breast milk contains sugars that promote the growth of beneficial bacteria like Bifidobacterium, which is absent in formula. If we liken the microbiome to a garden, these bacteria act as a protective barrier against harmful microbes.

Antibiotics can severely disrupt early microbiome seeding, eliminating both beneficial and harmful bacteria. While antibiotics are often essential, it is crucial for healthcare providers to prescribe them judiciously to safeguard the developing gut, states James Kinross, a colorectal surgeon at Imperial College London.

Post the first year, dietary choices have the most significant impact. Amati emphasizes that variety is crucial, stemming from whole foods rather than ultra-processed snacks commonly provided to young children.

As many parents are aware, young children are notoriously picky eaters. “Prenatal meals are simply a luxury,” explains pediatrician Nancy Bostock, who highlighted that young children don’t need extensive amounts of food. Persistence is key afterward; “Make 20 offers,” she advises. I implemented this approach and despite initial refusal, I continued to serve salmon every Monday for half a year, and my children now love it.

Introducing whole foods doesn’t have to break the bank either. “Canned lentils and frozen raspberries are excellent choices,” adds Amati.

The benefits of getting dirty

Is there a simple and overlooked way to enhance early microbial diversity? Embrace dirt! Research indicates that soil, plant, and human microbiomes are more interconnected than previously understood.

Kinross states that healthy, undisturbed soil is teeming with microorganisms that support the growth of nutrient-dense food for our microbiome. “Our health is inherently linked to the well-being of our soil. The soil microbiome shapes our food, which subsequently influences our health,” he notes.

Additionally, it appears that interacting with soil might directly introduce beneficial microorganisms into the gut, potentially enhancing immune function. Research on the Amish community, for instance, reveals that those who practice traditional farming methods exhibited stronger immune systems compared to Hutterite groups that utilize industrial agriculture. In animal studies, inhaling dust from Amish households (but not from Hutterite homes) showed protective effects against asthma through enhanced microbial immune signaling.

Families who garden together also show seasonal variations in intestinal soil bacteria, implying that microorganisms are introduced via home-grown produce or direct soil contact. Although the long-term influence on children’s microbiomes is still unclear, various studies indicate that families engaging in gardening tend to have greater microbial diversity and higher nutritional quality than those who do not.

You don’t even need a garden to reap these benefits. Spending time outdoors, tending to potted plants, and consuming home-grown produce are all advantageous for your microbiome, according to Amati.

It’s essential not to conflate getting dirty with the outdated “hygiene hypothesis,” which erroneously attributes inflammatory diseases to maintaining a clean home. What we truly require is exposure to beneficial microorganisms, rather than childhood illnesses that can be minimized by proper hygiene.

The old friend hypothesis suggests that humans evolved alongside beneficial microbes from soil, animals, and each other. Changes in our behavior have diminished contact with these beneficial organisms, potentially contributing to the rise of chronic diseases by reducing outdoor activity.

Promoting healthy dietary habits for your child’s mental well-being

Even after the crucial first 1,000 days, the microbiome remains malleable. That’s why fostering a passion for healthy foods in children is crucial, asserts Amati.

Bostock, who specializes in pediatric mental health including eating disorders, warns against limiting specific foods. “Repeatedly, I observe parents struggling to get their kids to eat certain things unless they consume this or that,” she notes. Emphasizing “good” versus “bad” foods can promote eating disorders and obesity, she asserts.

Instead, she advocates for continuous exposure to a range of foods, shared family meals, and celebrating the unique benefits of each food item (whether it be quick energy or bone-strengthening properties).

Lastly, Amati encourages educating children about their microbiome, stating, “Help them understand the role of these beneficial bugs. They find it fascinating and enjoy nourishing the good bacteria.”