Becoming a “Varietarian” Might Be the Best Health Habit You Haven’t Tried Yet
What Is the Microbiome?
Your gut microbiome is a thriving ecosystem of microorganisms—primarily bacteria, but also fungi, viruses, and other microbes—that live in and on your body, particularly in your digestive tract. These microbes aren’t just passive passengers—they support everything from digestion and immune function to hormonal balance and mental health.
When we talk about a “healthy gut,” what we really mean is a diverse and balanced microbiome. And the best way to nourish that microbiome? Through your diet.
Microbiome Diversity and Longevity: What the Research Shows
Studies increasingly show a strong link between microbiome diversity and longevity. In one study by the National Institute on Aging, individuals over 90 years old were found to have more unique gut microbiome profiles than those in younger age brackets. These individuals were not only living longer but were also more likely to be thriving, healthy, and independent.
Another study looking at centenarians in China found that their gut microbiota were rich in bacteria that produce short-chain fatty acids (SCFAs)—compounds known to reduce inflammation, protect the intestinal lining, and support metabolic health.
These findings support what many integrative health providers already know: a gut health diet rich in variety can be one of the most powerful tools for healthy aging.
How Diet Shapes Your Microbiome (and Why Grocery Store Variety Can Be Misleading)
Every food we eat either feeds our gut microbiome—or starves it. The more types of fiber, plant compounds, and naturally occurring microbes we consume, the more diverse our internal ecosystem becomes. And that diversity is what builds resilience, reduces inflammation, and supports long-term health.
But here’s the catch: while most grocery stores appear full of options, much of that “variety” is surface-level. A large percentage of packaged foods are built from the same handful of crops: corn, wheat, soy, and refined sugar. These ingredients are processed and repackaged into different forms—cereal, crackers, energy bars—but offer very little true nutritional or microbial diversity.
Even conventional produce has its limits. Many fruits and vegetables have been bred for shelf life, not nutrient or microbiome content. And unless they’re organic, they’re often coated in pesticides, which don’t just kill pests—they also harm the beneficial bacteria we’re trying to nurture.
To support your gut microbiome and longevity, you need real dietary diversity—not just a variety of packaged options.
How to Build Microbiome Diversity: Simple, Powerful Habits
🥬 1. Rotate Your Fruits and Vegetables
-
What to do: Change up your greens, berries, herbs, and root veggies weekly. Try mixing up your smoothie ingredients or roasting a new vegetable each week.
-
Why: Each plant offers a unique combination of fibers and polyphenols, which feed different bacteria. More variety equals greater microbiome diversity—a key marker of gut health and longevity.
🐟 2. Explore New Proteins—From Land and Sea
-
What to do: Experiment with different meats (bison, lamb, goat) and seafood (sardines, mackerel, trout).
-
Why: Diverse proteins offer different amino acids and micronutrients—zinc, selenium, omega-3s—that support gut lining integrity and metabolic function. Plus, they introduce new microbial compounds that train the immune system.
🌾 3. Eat Seasonally and Locally When You Can
-
What to do: Join a CSA or shop your local farmers market. Try a new fruit or vegetable each month—have you tasted cherimoya, pomelo, or cardoons?
-
Why: Seasonal foods offer more diverse fiber types and fresher microbial content. Eating with the seasons also mimics the way our ancestors ate—a natural gut health diet pattern that supports the body’s changing needs.
🚫 4. Limit Ultra-Processed Foods
-
What to do: Watch out for long ingredient lists, added sugars, and industrial oils. Choose whole, unprocessed foods when possible.
-
Why: Ultra-processed foods can reduce microbial diversity, increase intestinal permeability (aka “leaky gut”), and trigger systemic inflammation. Cutting back helps protect your gut microbiome and longevity potential.
🍎 5. Choose Organic When Possible
-
What to do: Prioritize organic for produce on the “Dirty Dozen” list (spinach, strawberries, apples, etc.). Wash all produce thoroughly.
-
Why: Pesticides and herbicides disrupt microbial communities both in the soil and in your body. Choosing organic protects your internal environment—your microbiome—from chemical stressors.
The Takeaway: Become a Varietarian
We all get into routines. Same breakfast, same dinner, same weekly grocery list. But while consistency can help with short-term goals like weight loss or meal prep, it may not serve your long-term health.
A diverse gut microbiome—fed by a nutrient-dense, varied diet—is one of the strongest predictors of healthy aging. When we eat with more curiosity and diversity, we nourish not only our bodies, but also the vast inner ecosystem that protects and sustains us.
And about that word—“varietarian”? It’s not a real thing… well, maybe it is now. A friend once said it to me in jest, but I held onto it because it stuck. It reminds me that one of the simplest and most profound ways to eat is to keep it diverse. Explore, rotate, and try something new. Your gut will thank you.
Ready to build your healthiest, longest life from the inside out?
At Embody Health and Performance, we help clients create lasting, foundational habits that support gut health, energy, strength, and vitality. Book a session or join one of our upcoming workshops to learn how to live—and eat—for the long run.
