Research continues to reveal the critical role the gut microbiome plays in overall health, and experts say many common substances and behaviors may be compromising it. Several everyday exposures, ranging from medications to personal care products, may significantly alter the balance of beneficial bacteria in the digestive system. Antibiotics and hormonal contraceptives are among the top pharmaceutical culprits, as they reduce both the diversity and abundance of microbiota in the gut. Even short-term use can have lasting impacts.

Cosmetics and personal hygiene products, including tampons and pads, often contain chemicals that may disrupt microbial balance. Similarly, exposure to cigarette smoke, including secondhand smoke, has been linked to changes in gut microbiome composition.

Household disinfectants and cleaning products have also come under scrutiny for their dose-dependent effects on gut bacteria. Antacids, commonly used to treat heartburn, may promote an imbalance by increasing harmful bacteria and reducing protective strains.

Diet plays a significant role in gut health, too, with some estimates attributing 57 percent of microbiome composition to food choices. Diets high in sugar, artificial sweeteners or pesticides have been linked to gut dysbiosis, which can affect metabolism and immune function. Meanwhile, plant-rich diets containing fiber, legumes, fruits and vegetables support a healthier microbiome.

Other often overlooked disruptors include conventional mouthwashes, which may reduce microbial diversity in the oral cavity, and specific sweeteners that can interfere with bacterial composition in the gut.

To support gut health, consider these additional lifestyle adjustments. Physical activity can increase microbial diversity, while a varied, whole-food diet helps feed beneficial bacteria. Adding prebiotic fibers and probiotic-rich foods or supplements may further aid in maintaining microbial balance.

Reducing stress is also advised, as the gut-brain axis allows mental strain to impact digestive health. Limiting antibiotic use, minimizing sugar intake and spending more time outdoors—particularly with pets—can also support a healthy microbiome.

For individuals looking to better understand the root causes of digestive symptoms, working with a licensed naturopathic practitioner is key. Through advanced diagnostic tools, such as comprehensive stool analysis and food-sensitivity testing, practitioners can uncover imbalances in digestion, inflammation, microbiome diversity and gut barrier function. Then a treatment plan can be created to help the patient manage conditions like irritable bowel syndrome (IBS) and other gut-related concerns—often without the need for long-term medications. Early intervention can make a meaningful difference and scheduling an appointment is the first step toward restoring balance and lasting relief.

Chrysanthi Kazantzis (Dr. Kaz) is a naturopathic physician, clinical nutritionist, reiki master, president of Rhode Island Association of Naturopathic Physicians and the founder and owner of Anasa Personalized Medicine, located at 245 Waterman St., Ste. 308, Providence, RI, where she is accepting new patients. For more information or to make an appointment, call 401 270-1742 or visit AnasaMedicine.com.