Our Calendars are back by popular demand. We have the sought after ‘N*de Gardening’ calendar, as well as a requested ‘Beautiful Gardens’ calendar (for those who prefer to hang a calendar that doesn’t get so much attention!). Both calendars include the moon phases.
The Romans enjoyed strawberries as food and medicine, using them to calm inflammation and aid digestion. By the Middle Ages in Europe, they had become a symbol of purity and perfection – carved into churches and served at banquets.The modern strawberry, Fragaria × ananassa, has its roots in eighteenth century France, where two wild species – the small, flavourful North American Fragaria virginiana and the larger Chilean Fragaria chiloensis – accidentally cross-pollinated. The result was the plump, fragrant berry we know today.
Early European settlers brought strawberries to New Zealand, where the climate and soil suited them beautifully. Today, areas like Waikato, Auckland, and the Bay of Plenty are famous for their fields of the fruit, yet nothing compares to growing your own and tasting the sweetness straight from the plant.
Strawberries are one of the most heavily sprayed crops worldwide. Their thin skin and low-growing habit make them vulnerable to pests and fungal diseases, but chemicals aren’t the only – or best – solution. Growing your own spray-free or organically means your berries are free from synthetic residues, and you’re supporting soil health, pollinators, and biodiversity.
Healthy soil grows healthier plants — and better-tasting fruit. Strawberries grown naturally have a more intense aroma, deeper flavour, and higher nutrient levels than their conventionally farmed counterparts.
Strawberries thrive in full sun and free-draining soil rich in compost. They do well in raised beds, containers, or hanging baskets — perfect for small gardens or patios.
The best time to plant strawberries in Aotearoa New Zealand is from late autumn through early spring, when the soil is still workable but not too cold.
In warmer regions like Auckland, Bay of Plenty, and Northland, ideally plant May to July so the young plants can establish roots before flowering. In cooler areas like Canterbury and Otago, plant a little later, July to October, once frosts ease.
Photo: Katharina N, Pixabay
One cup of strawberries gives your full daily vitamin C needs – excellent for immune support and collagen production. They’re also rich in antioxidants like anthocyanins, which protect against inflammation, and ellagic acid, known for its skin and heart health benefits.
Their natural sweetness satisfies sugar cravings while supporting blood sugar balance thanks to fibre and water content. Folate, manganese, and potassium round out their nutrient profile, helping energy and mood stay steady through the warmer months.
Eat them fresh, blend them into smoothies, toss into salads, or make into compotes and desserts – strawberries are as versatile as they are delicious.
Homegrown strawberries are one of life’s simple pleasures. I call them nature’s lollies – sweet, sun-warmed, and full of vitality.
By choosing to grow spray-free or organic, you’re nourishing your body and caring for the land. Each bite is a reminder that good food, good soil, and good health are deeply connected.
Here are two easy ways to enjoy fresh asparagus in season.
Light and fragrant. Serves 2–3.
Photo: May Zhu, Pinterest
A light make-ahead breakfast or snack. Makes 2 servings.
Optional: Greek yoghurt and extra strawberries for topping
Photo: Freepik
AUTHOR BIO
Paula Sharp is a nutritional therapist supporting women’s health, digestion, hormones, skin, sleep, and energy through one-to-one consultations via Zoom. She’s also a local guest speaker in the Bay of Plenty and regular writer for Organic NZ.
Join Paula’s free newsletter – Sharp Bite – for weekly nutrition tips, seasonal recipes, and mindset inspiration.
Photo at top of article: Oliver Hale, Unsplash
Olivia McCord, author of this beautiful new book, The Floral Dream, uses organic practices in her flower growing.
“My initial introduction to growing was through kiwifruit. We established a kiwifruit orchard from scratch, and it is now a fully certified organic orchard.”
This gorgeous book is bursting with colour and inspiration, as well as being a practical, comprehensive guide to growing cut flowers.
The following is extracted with permission from The Floral Dream: A Guide to Growing Cut Flowers in New Zealand by Olivia McCord (Potton & Burton) $49.99 RRP
There are numerous ways that you can start your dream cutting garden, and it will be dictated by the way you source your plants. What will ultimately determine the way you source your plants will be your scale of operation. If you are a small home gardener it is feasible to spend a little more on a seedling as you will be planting fewer as opposed to a small scale flower farmer who will require multiple seedlings of each variety.
The key is to plan what you want to grow so you can ensure you are sourcing your plants at the right time they are available. For example dahlias, a hugely popular item, will go on pre-sale in winter when you need to secure them to ensure you don’t miss out on the varieties you were after come summer time.
When I first started growing flowers I was incredibly daunted by growing from seed and believed that it was for very experienced growers only. Fast forward a few years and I now own a cut flower seed business, so it is safe to say I became a quick convert to growing from seed.
The reason I love growing from seed is the large selection of plants available (a lot of garden stores do not offer a decent cut flower range) and the inexpensive cost. The trick to growing from seeds if you are starting out is to choose annuals (perennials can be fussier) and follow the basic guidelines laid out later in this book.
You do not require fancy equipment or a greenhouse to get a range of seeds germinating.
Above: Olivia McCord
This is generally reserved for small scale flower farmers. Plugs are small seedlings of a particular variety grown in large trays. There are a number of nurseries (like Gray Floral listed in the appendix) around the country that will wholesale trays of plugs to growers. However, there are minimum quantities so this option is not feasible for home growers
Seedlings are fantastic as a quick way to get started as someone has done the initial work for you. They are more expensive but if you are growing a handful of plants this expense is relatively small. Just ensure you are mindful about selecting the right variety. A lot of local gardening stores sell plants in their potted colour section for pots. Therefore if you are choosing a zinnia for example you might be selecting a dwarf bedding variety that will not grow an appropriate stem for a cut flower.
There are a number of nurseries around the country starting to offer cut flower seedlings which have been noted in the back of the book.
Bulbs, tubers and corms are a fantastic way to grow cut flowers as they are often reliable bloomers. The key is to work out what you want to plant in advance, as most spring flowering bulbs are on sale late autumn, and summer flowering bulbs are selling in winter. More information is detailed on how to grow these later in this chapter.
A fabulous way to grow your garden is through cuttings and sharing plants with other gardeners. I myself have taken cuttings from my neighbour’s ‘limelight’ hydrangeas and grown them on to fill my garden.
Whilst annuals can be difficult to grow in this manner, perennials lend themselves to dividing. Chrysanthemums are a wonderfully easy plant to propagate through cuttings, so join your local gardening groups and go to garden open days. They are wonderfully welcoming groups and an excellent way to grow your garden and learn valuable knowledge.
Potted plants, which are mature plants, are the most expensive way to add to your garden. However, it is sometimes the best option. Whilst I don’t recommend buying annuals this way, as they will only last a season, buying a potted perennial, shrub or especially trees, saves you a lot of time.
I personally like to buy most of my roses as potted plants rather than cuttings as it saves me a large amount of time and adds instant flowers.
Photos: Olivia McCord
Asparagus (Asparagus officinalis) has been enjoyed for thousands of years. Native to the Mediterranean, it was prized by the ancient Egyptians, Greeks, and Romans for its flavour and medicinal properties. The Romans were so fond of it that they had an ‘asparagus fleet’ to quickly transport the spears to distant outposts.
By the sixteenth century it had spread across Europe, and later to the New World. Today, asparagus is enjoyed globally, with New Zealand growers producing some of the freshest and most flavourful asparagus in the Southern Hemisphere.
Harvested from September to December, asparagus thrives in regions such as Waikato, Canterbury, and Hawke’s Bay, where sandy soils and long sunshine hours provide the perfect growing conditions.
This slender spear is as nourishing as it is delicious. Asparagus is low in calories but high in vitamins A, C, E, and K, as well as folate – vital for energy and cell repair.
It’s rich in antioxidants that help protect the body from free-radical damage and contains prebiotic fibre, which supports healthy digestion and feeds the beneficial bacteria in your gut.
Its natural diuretic properties make it light and cleansing, ideal for a springtime reset.
Asparagus is a perennial crop – once established, it can produce for 15–20 years. It requires patience, but the rewards are worth it. Planting time is from mid September on, as the soil temperatures rise.
Photo: AnRo0002 / Wikimedia Commons
ABOVE: Asparagus spears, if not harvested, will grow into a ferny plant, and later in the season produce red berries.
Images: Kohei Tanaka / Pixabay and Nennieinszweidrei / Pixabay
Images: Timolina / Freepik and Michaela St / Pexels)
Asparagus is wonderfully versatile. It can be steamed, roasted, grilled, stir-fried, or even shaved raw into salads. Its delicate flavour pairs beautifully with lemon, mint, eggs, seafood, and olive oil. Quick cooking helps retain its vibrant green colour and crisp texture.
Quick cooking: Overcooking dulls colour and flavour. Just a few minutes is enough to bring out its best.
A simple preparation trick: hold a spear at both ends and bend gently – it will naturally snap at the point where the woody end begins. Save those woody ends for stock.
It simply tastes better. Choosing local, seasonal asparagus ensures maximum flavour, nutrition, and freshness. By buying asparagus from your local grower or farmers’ market between September and December, you’re supporting sustainable farming while enjoying one of nature’s finest spring offerings.
Asparagus is more than just a seasonal vegetable – it tastes like spring! It is a nutrient-rich powerhouse vegetable, and a very rewarding plant for gardeners. Whether roasted with garlic or tossed in a zesty salad, asparagus brings vitality to the plate and reminds us that the best food is seasonal, local, and grown with care.
Here are two easy ways to enjoy fresh asparagus in season.
Serves 4. Simple, fresh, and perfect as a side.
Image: Alleksana / Pexels
Serves 4.
AUTHOR BIO: Paula Sharp is a qualified nutritional therapist dedicated to helping women feel their best through every stage of life.
She works one-to-one via Zoom with clients around the world, supporting women’s health in areas such as gut and digestive repair, hormonal balance, skin and hair vitality, restorative sleep, sustainable weight management, and recovery before and after surgery.
Alongside her private practice, Paula is a guest speaker and writer. Her career began in London, where she worked in the organic fruit and vegetable industry, which sparked a lifelong passion for seasonal, spray-free produce. Now based in Whakatāne, she tends her own extensive organic garden, putting her philosophy of ‘food as medicine’ into daily practice.
For more seasonal recipes and women’s wellness insights, explore Sharp Bite, Paula’s blog at www.paulasharpnutrition.com – a fresh bite of inspiration for healthier, more joyful living.
Photo at top of article: Almaje / iStock
I am passionate about my worms. There are so many benefits to worm farming, and it’s something you can do almost anywhere, even on a balcony. Worm farms produce two types of fertiliser: a liquid (sometimes called tea or juice) and a more solid one (vermicast). I leave the siphon open and sit a bucket underneath to collect the liquid.
Worms need a dark, moist and well aerated environment and a temperature between 15–25ºC. You can put in shredded paper for them to live and breed in, or a worm mat which can be purchased at hardware stores.
Worms love anything curved or round to nest in and keep themselves warm, especially avocado and watermelon skins, and pumpkin is a hit as well.
You can feed them daily but I tend to feed weekly.
When I put scraps in I sprinkle Tumbleweed worm compost conditioner over the top. This keeps the pH balanced – you can tell if the worms are struggling with an alkaline imbalance because they lose their colour and start turning white. You can also use garden lime sparingly.
The vermicast is referred to as black gold, indicating its value in the garden. I find worms are hardy and easy care; you really can’t go wrong with a worm farm and they are so rewarding.
There is lots more information about worm farming online, such as these tips from the Compost Collective.
Photo at top: Compost Collective
This pretty vegetable that looks remarkably like a small shrub has a fascinating history, impressive health credentials and in my opinion a starring role in the winter vegetable patch. Broccoli is more than just a basic side dish; it’s a powerhouse for human health.
Broccoli (Brassica oleracea var. italica) was grown in the Mediterranean over 2000 years ago. It was developed by ancient Romans from wild cabbage, and its name comes from the Italian broccolo, meaning ‘flowering crest of a cabbage’ (broccoli is the plural). Broccoli belongs to the nutrient-rich Brassica family, along with cauliflower, kale, Brussels sprouts and cabbage.
Broccoli made its way through Europe and into our kitchens much later, and today it is a staple in many New Zealand gardens, especially in winter. This cool-season crop doesn’t just survive frosts; it thrives in them.
Broccoli plants growing in a raised bed. Photo: Rachael & Zane Ross / Flickr CC BY-NC-SA 2.0
Broccoli loves cool, crisp conditions, making it ideal for late autumn and winter planting in New Zealand.
Sow seeds or transplant seedlings from mid-autumn, and you’ll be harvesting heads from June through to September, with August being a prime time in many regions.
You can still sow seeds or transplant seedlings in August or early September. Plug plants will also continue to thrive particularly in cooler areas or a chilly spring.
For best growth:
Photo: Gretta Hoffman, Pexels
You’ll know it’s ready to harvest when the central head is tight, deep green, and about the size of a fist. Cut just above the first set of leaves. Many varieties produce smaller side shoots after the main head is removed, giving you bonus crops well into spring.
Broccoli truly earns its superfood status. Packed with vitamin C, fibre and antioxidants, broccoli is a winter immune-booster. Its compounds – sulforaphane, glucosinolates and indole-3-carbinol – help fight inflammation, support hormone balance and protect against cellular damage.
Photo: Freepik
Different cooking methods impact nutrient availability, so it pays to mix things up:
Pair broccoli with a source of healthy fat (like olive oil, avocado, or tahini) to absorb fat-soluble vitamins like Vitamin K. Combine it with vitamin C-rich foods (like lemon juice or capsicum) to boost plant-based iron absorption.
Choosing in-season broccoli means you’re getting it at its freshest, most nutritious, and most affordable. It also supports local growers and reduces the environmental impact of long-haul transport. Whether you grow it yourself or pick it up from your local farmers’ market, broccoli in August is a winter win – it just tastes better.
Purple sprouting broccoli – photo: Conall/Flickr
Here are two easy ways to enjoy broccoli while it’s at its peak.
Serves 4 as a side dish.
Simple, fresh, and perfect as a side.
Serves 4. This makes a beautifully textured soup with the broccoli florets and blended pumpkin.
Photo: Paula Sharp
AUTHOR BIO: Paula Sharp is a nutritional therapist working one-to-one via Zoom to support women’s health, restore gut health and digestion, hormonal balance, skin and hair, sleep, shifting weight and health pre- and post-surgery. www.paulasharpnutrition.com
She is also a guest speaker, giving talks to companies on nutrition and mindset. In London she worked in the organic fruit and vegetable industry, and now she is based in Whakatāne, growing her own extensive spray-free garden.
Photo at top of article: Alabama Extension, Wikimedia Commons
Emma consciously chooses a healthy lifestyle. She has been careful about what she eats and the products she uses for around 20 years.
She prefers whole foods and items without plastic packaging that “seeps in”, and enjoys going to local markets where the produce is mostly spray-free, some certified organic.
“My skincare routine is organic or vegan because I am a vegetarian.”
Like many workers, Emma trusted that the cleaners she was using, which were labelled plant-based and eco-friendly, would be safe for her health and the environment.
But her story reveals that not all ‘green’ or ‘natural’ labels mean the products are completely safe, and some of them can cause unexpected reactions, depending on individual sensitivity. Nevertheless, professional guidelines, such as those from WorkSafe NZ, recommend using top-of-the-range masks to avoid fumes.
Photo: Freepik
The problem began when she started using a particular cleaning product at work, although she used it for about six or seven months before realising it was making her unwell. She followed the dilution instructions on the label and even added more water than suggested. Even so, the fumes were overpowering.
“For three or four months, I was getting sick every day before I got the actual poisoning. I got really sick and couldn’t go to work.” Emma quietly recounts the intense gastrointestinal distress – including vomiting and diarrhea – that she faced daily during her illness. Unsure of what was happening at first, she even joked that she must be “allergic to work”.
“I’d start feeling ill after about 40 minutes of starting work every morning. I couldn’t work out what it was, until one day I was so ill I was keeled over in the cleaning cupboard.”
“The first time I phoned in and said I’ve got food poisoning. The next day, I was still sick and felt worse than the day before. I was having brain fog, which I would not have with food poisoning. The symptoms were slightly different, but I didn’t know what else to put it down to.”
“I went to the doctor, and he just happened to ask what I did for a job, and that’s when he changed direction with his questions.”
The doctor confirmed that Emma should wear a professional chemical mask, even with plant-based products. Her workplace did not provide masks, and after asking for several months, she resorted to contacting her union and WorkSafe NZ.
Although the initially provided masks were inadequate – the cheap, single-use blue ones – the cleaning company has now supplied better masks (Moldex 2700 P2), but not the ones recommended by WorkSafe NZ. “They don’t want to spend the money,” says Emma.
I looked at the details of the mask now provided. Although an improvement for chemical safety, it’s not the best professional option. Emma should likely have a 99% filter rather than the 94% that has been provided. For more hazardous chemicals, especially those that can irritate lungs or eyes, masks with replaceable cartridges would be the safest.
I checked out the label of the product Emma was using. Despite its ‘plant-based’ and ‘eco-friendly’ claims and use of real essential oils, it contained several chemical ingredients known to cause respiratory and skin sensitivities. In particular, the VOCs (volatile organic compounds) are of concern, and the product is classified as a hazardous substance.
Emma has been cleaning for many years. At one stage, a colleague attempted to insist that Emma and others use a banned product.
“She was trying to get us to use something, a product that was actually banned, for safety reasons, and she was still trying to get us to use it to get marks off the sink.”
“I did use it once after she told us to use it. I used a little bit – it was a powder. I had to go out of the shower cubicle, it was that strong, and I felt nauseous immediately.” Emma has often wondered if her colleague’s lung cancer was caused by the product that was banned.
Image: vectorjuice Freepik
“Health and safety comes last in the cleaning industry; they have all the procedures and guides you are supposed to abide by, but at the end of the day, it is about getting the job done in the least amount of time and money.”
Emma thinks it’s hard to educate the cleaning industry, and that there is resistance to truly green products. WorkSafe NZ has guidelines, but many cleaning companies fail to follow them, and enforcement often only occurs if a complaint is made – which can be at the risk of a cleaner’s job.
Emma’s cleaning jobs haven’t always involved intense and harmful chemicals. Recounting a positive experience with a previous employer brings a smile: “At one place I worked at, the owner was open to making up things like using lemon and olive oil, and things like that.”
She reacts strongly to artificial smells on the bus or at work. “When there are a lot of people around with quite strong perfumes, I have always had these sensitivities,” Emma explains.
“I don’t get my nails done because I can’t stand that smell. I do try to get out into the fresh air often. Sometimes I use baking soda at work instead of the spray or other strong products.”
Photo: iStock/eskaylim
Emma also shared that she has epilepsy, which was diagnosed in childhood, and she’s currently awaiting a public hospital appointment.
“I’m looking at coming off medication for epilepsy due to side effects. I’m waiting to talk to a neurologist who focuses on using a keto diet instead of medicine.”
A recent study found that patients with temporal lobe epilepsy (TLE) and idiopathic generalised epilepsy (IGE) show impaired autonomic nervous system responses, which can affect digestive functions.1 The autonomic nervous system regulates involuntary physiological functions like breathing, blood pressure and digestion, so Emma’s epilepsy may have contributed to the gastrointestinal symptoms she experienced during her chemical exposure at work.
I (the author) was reminded of my own recent experience with another so-called ‘green’ cleaner. It had a strong wintergreen scent, and I react to wintergreen – both the real thing (methyl salicylate, a plant compound) and synthetic versions. Within minutes, I was dizzy, nauseated, and had an instant headache, even through a P2 mask.
Wintergreen compounds are VOCs, and in sensitive people they can trigger severe symptoms. The Safety Data Sheet didn’t list methyl salicylate, but fragrances are often proprietary blends that conceal potentially harmful chemicals under a single ‘fragrance’ label.
Now taking active steps to work on her own business, Emma allocates time every day after work to researching her business outside of the cleaning industry, educating herself in her new online direction.
She is quietly optimistic about the next steps in managing her condition, and feels more confident after being supported by her union, and about her appointment with a keto specialist. Her future is looking brighter with these things underway, and I hope to catch up with her again.
“No job is worth putting your health at risk,” she says.
J Simons is a freelance writer, copywriter, and food photographer specialising in organic food, health, and sustainability. J creates compelling content and imagery that supports healthy living and ecological stewardship.
https://www.totalcreative.co.nz/photography
IMAGE AT TOP: Freepik
Elegant, elongated with a mild onion flavour, leeks are a staple in New Zealand kitchens and gardens throughout winter. The leek is a cultivar of the broadleaf wild leek (Allium ampeloprasum), and is the largest vegetable cousin of garlic, chives, spring onions, onions, and shallots. Leeks are more subtle in taste to their pungent onion relative and add a savoury sweetness to food without overpowering other flavours.
Leeks arrived in New Zealand with settlers from the British Isles. Historically, they were cultivated by ancient Egyptians and were highly prized by the Romans. In Wales, the leek is a national symbol, worn on Saint David’s Day and linked to historic battles and Welsh identity.
In New Zealand, leeks are sown from early spring and harvested throughout the autumn and winter, with peak availability in June and July. They are well-suited to our cool, moist climates and thrive in loose, fertile soil. The plants take several months to mature and are ready to harvest when they reach 2–3 cm in diameter, although smaller ‘baby leeks’ are also prized for their tenderness. I love to use early, baby leeks interchangeably with late-planted spring onions.
The best growing conditions for leeks include full sun, and rich, well-drained soil with plenty of compost. They require regular watering and benefit from a technique called blanching — mounding soil around the stems to keep them tender and pale. This process not only gives leeks their classic white base but also improves the flavour. To harvest, gently loosen the soil and pull up the plant by the base. Leeks can be stored in the fridge for several weeks, or left in the garden and harvested as needed, even in frosty conditions.
Rows of leeks showing the blanching technique. Image: Mat Reding /Pexels
Leeks pack a punch nutritionally. Nature again provides the right vegetables (and fruits) at the right time of year to support human health. They are dense in fibre, but it’s the sulphuric smell of all alliums where the nutritional magic lies. This distinct smell acts as an insect deterrent while the vegetable is growing and is a delight for the gut microbiome when it’s eaten.
These sulphuric compounds have antibacterial, antifungal and antiviral properties. The rich antioxidants of leeks (polyphenols and kaempferol) are heart-protective and have anti-inflammatory effects. The sulphur compounds (such as allicin) not only support cardiovascular health but also immune function.
Other health benefits of leeks are:
Most of these nutrients are concentrated in the lower white and light green portions of the leek. The more fibrous darker green tops are great in stocks, soups, or even finely chopped into stir-fries. Cooking leeks lightly — by sautéing, steaming, or slow roasting — preserves their medicinal qualities while softening their texture and enhancing their sweetness.
To maximise iron and vitamin A absorption, pair leeks with a source of vitamin C (like lemon juice or capsicum) or healthy fats such as olive or coconut oil.
Leeks are especially popular and well matched in potato and leek soup, a classic winter delight. Roasted leeks make a fantastic side dish, and combine beautifully with cheese, mustard, and herbs like thyme and tarragon.
Before cooking, always rinse leeks thoroughly. Their layered structure can trap soil and grit, particularly between the white and green sections. Slice them lengthwise and soak in water to remove any debris.
Roast leeks are a taste sensation and can be a dinner party show stopper.
For the vinaigrette:
Lochlan Holding relishing some roasted leeks (Photo: Paula Sharp)
AUTHOR BIO: Paula Sharp is a nutritional therapist working one-to-one via Zoom to support women’s health, restore gut health and digestion, hormonal balance, skin and hair, sleep, shifting weight and health pre- and post-surgery. www.paulasharpnutrition.com
She is also a guest speaker, giving talks to companies on nutrition and mindset. In London she worked in the organic fruit and vegetable industry, and now she is based in Whakatāne, growing her own extensive spray-free garden.
Your gut microbiome is the diverse community of bacteria, viruses, fungi, and other microbes residing primarily in your large intestine.
They are microscopic, but have an enormous collective impact. They have essential roles in digesting food, modulating inflammation, and influencing brain health.
The microbiome also builds and regulates most of our immune function.
Image: DataBase Center for Life Science, Wikimedia Commons
Imagine a rainforest inside your body, teeming with life. Like any ecosystem, the gut microbiome thrives on diversity and balance. This community of microorganisms works together to help you break down fibre, extract nutrients, synthesise vitamins (such as B12 and K), and produce beneficial short-chain fatty acids.
While we tend to think of bacteria as harmful, the majority living in your gut are either beneficial or neutral. These microbes co-evolved with us and perform tasks we cannot do on our own—such as fermenting non-digestible carbohydrates or keeping pathogenic (harmful) bacteria in check.
It’s estimated that the human gut contains between 300 to 1000 different species of bacteria, with every individual having a unique microbiome signature, influenced by genetics, diet, environment, and lifestyle.
Research over the past decade has dramatically changed our understanding of the gut microbiome. Once considered a passive system, it’s now seen as an active organ in its own right, interacting with nearly every physiological process.
Gut microbes help break down complex carbohydrates, such as dietary fibre, that we can’t digest on our own. The fermentation of fibre by certain bacterial strains produces short-chain fatty acids (SCFAs) like acetate, propionate, and butyrate. These SCFAs are anti-inflammatory and nourish the cells lining the colon.
About 70% of your immune cells reside in the gut lining. A healthy microbiome helps maintain the balance between immune tolerance (not reacting to harmless substances) and defence (attacking pathogens). An imbalanced microbiome may contribute to autoimmune conditions – in which the body mistakenly attacks its own healthy cells – and chronic inflammation.
The gut-brain axis describes the two-way communication between the gut and the central nervous system. Through neural, hormonal, and immunological pathways, the gut influences mental health.
Certain strains of bacteria, particularly lactobacillus and bifidobacterium produce neurotransmitters like serotonin and GABA, these improve mood and cognitive function.
Image: Jill Wellington / Pexels
However, some bacteria mimic and interfere with these neurotransmitters. E-coli, campylobacter and clostridium are some of the bacterial culprits which release inflammation causing compounds (or toxins) causing mood to dip, anxiety to increase and sleep to be compromised.
Emerging evidence even links gut health to neurodevelopmental conditions like autism spectrum disorder and degenerative diseases such as Parkinson’s disease.
Despite its resilience, the gut microbiome is highly sensitive to changes in our environment and behaviour. Modern lifestyles, particularly in industrialised nations, are often hostile to microbial diversity.
Diets high in ultra-processed foods, added sugars, and low fibre reduce beneficial species and encourage the overgrowth of pathogenic bacteria, which are otherwise not a problem when the microbiome is balanced.
Excessive alcohol consumption and low intake of plant-based foods limit microbial diversity.
Image: Foodie Factor / Pexels
Antibiotics, while lifesaving, can wipe out both good and bad bacteria, potentially leading to long-term imbalance.
Medications that reduce stomach acids, NSAIDs (non-steroidal anti-inflammatory medications), and artificial sweeteners all negatively alter the gut microbiome.
Chronic stress or cortisol poisoning is felt in the gut. The stress-hormone response increases intestinal permeability (leaky gut) and impairs microbial balance. This can show up as stress diarrhoea, nervous urination, nausea and ‘tummy ache’ in the lower abdomen. Is it just butterflies in your tummy, or compromised gut health?
Poor sleep quality disrupts the circadian rhythm of gut microbes. Sedentary behaviour has also been associated with reduced microbial diversity.
Restoring and maintaining a healthy gut doesn’t require drastic changes. Simple, evidence-based strategies such as the following can support your microbiome’s resilience and diversity:
A variety of fibre-rich foods feeds different bacterial strains. Aim for 30+ plant types per week, including vegetables, fruits, nuts, seeds, legumes, herbs, and whole grains.
Image: Oksana S / iStock
Prebiotics are non-digestible fibres that act as food for beneficial bacteria. Sources include garlic, onions, leeks, asparagus and bananas.
Probiotics are live bacteria found in fermented foods like yoghurt, kefir, kimchi, sauerkraut, and miso. These can help restore microbial balance, especially after antibiotic use.
Artificial additives, emulsifiers, and preservatives in highly processed foods harm microbial communities and contribute to metabolic dysregulation.
Ultra processed foods look like this: instant noodles, snack chips, sugary cereals, frozen chicken nuggets, processed cheese slices, fizzy drinks and snack bars.
Many of them contain MSG (monosodium glutamate), thickeners, and phosphoric acid as additives. Taste has been enhanced with lab-produced flavourings such as ‘cheese flavour’, ‘strawberry flavour’, ‘honey flavour’. And the preservatives of choice are sulphates, sodium and/or sorbates. Food labels can feel like a minefield, but if you don’t recognise what’s on the label, it can be considered ultra processed food.
Water is essential for maintaining a healthy gut lining and aiding fibre fermentation.
Regular exercise has been linked to increased diversity and abundance of health-promoting bacterial strains.
Mind-body techniques such as meditation, breathwork, or gentle movement like yoga can regulate the gut-brain axis and reduce inflammation.
Yoga on the beach (image: LucidSurf/istock)
A regular sleep schedule supports the natural circadian rhythms of your gut bacteria, which influence digestion and hormone production.
While probiotic and prebiotic supplements can be helpful, they’re not one-size-fits-all. It’s best to consult a qualified health professional to tailor recommendations to your needs.
We’re just scratching the surface of microbiome science. With emerging links to conditions as diverse as type 2 diabetes, cardiovascular disease, allergies, skin conditions, and even cancer, researchers believe the microbiome may soon be a central focus for personalised and preventive medicine.
Microbiome testing and interventions may one day guide us in choosing the best foods, therapies, or even medications based on our internal microbial profile.
The gut microbiome represents a new lens through which we can understand health, illness, and healing. It’s not about striving for perfection—but rather cultivating balance.
By eating real food, managing stress, staying hydrated, and treating your gut with respect, you can positively influence not just your digestion, but your immunity, energy levels, mood, and long-term vitality.
Planting strawberries in winter might sound ridiculous, but it is a great activity to do while the garden is dormant. When your strawberry plants are in the ground, you should notice runners coming off each mature plant. These runners are future strawberry plants, meaning that if you look after your plants, strawberries can become yet another self-sufficient crop.
Strawberry plants are going to remain in your garden for a few years, so consider where you’re placing them. Wherever you plant them, they will need a bit of love in the beginning to ensure they fruit in summer. I’ve chosen to plant ours in the paddock next to our garlic crops, as they make great companions. Keep in mind they will need protection from birds, so growing them in a berry house or in an area you can easily cover is key!
To obtain runners, find a healthy strawberry plant and locate the running stem from the original plant. There may be a few plants on one runner, and you can take them all. Look for little roots and healthy crowns developing at the base. I trim these down and plant them in a seed-raising mix until spring when the soil temperatures rise.
You could do this in autumn or spring, but I find taking the runners in winter, then keeping them in good soil and well fed with seaweed tonic, means I can build healthy roots in time for a head start in spring.
I also build their future garden beds, ready for the runners when it gets warmer. For my strawberry bed, I:
When it comes time to plant in spring, get the young plants and plant in the holes in the matting. You may have to dig down through the layers, but make sure not to cover the crown (the stem where the leaves develop from) with soil. Water in with seaweed tonic and keep plants well irrigated through spring and summer.
New plants won’t yield much fruit in their first year, but they will do better in years two and three. Keep covered with netting to prevent birds (and dogs) from getting in. With some care each year, you shouldn’t have to buy strawberries or strawberry plants again!
Cover of The Good Life by Gillian Swinton
