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Dr. Janel Louise Ohletz on why your microbiome needs the same care as the earth—and how to nourish both from the ground up
Dr. Janel Louise Ohletz is the OG expert around gut health. With a PhD in Soil Science (amazing!), classical training as a chef, and a childhood spent on a small farm in rural New Hampshire, she understands something most of us have forgotten: the profound connection between the health of the soil and the health of our bodies.
As the founder of Mindful Meals Mastery and author of the memoir Between Farm and Fork: Tools to Find Your True Path,, Dr. Ohletz has spent decades bridging the worlds of regenerative agriculture, culinary arts, and personal health.
Dr. Ohletz was talking about gut health and the microbiome before it became a trending wellness topic – and she thinks the soil has a lot to do with it.
Here, she shares her wisdom on eating seasonally, supporting your microbiome, and why the wellness trends of 2026 are really just ancient wisdom coming back around.
“Gardening for the gut” is such a beautiful phrase. What does it mean—and how can everyday people support their microbiome from the soil up?
The soil and our gut have a lot in common. Both are at their healthiest when they have a healthy balance of microbes. When we eat a diet rich in foods as close to straight from the soil, the healthier we will be. Of course we want to wash our fruits and vegetables, however the skins contain the lion’s share of the vitamins and can help boost our immune system. A healthy gut drives a strong immune system.
Gardening for the gut can mean actually getting into the soil and growing some of your foods, or it can be supporting farmers who raise our food in a more regenerative way. This is both great for the planet and ourselves. You don’t need acres of land—even a small container garden on a balcony connects you to this wisdom. And when you can’t grow it yourself, seek out farmers who treat the land with care. Every choice you make supports either regeneration or depletion.
You talk about moving away from fad diets toward seasonal, anti-inflammatory eating, especially for people over 50. What’s driving this shift, and what does it look like in real life?
There seems to be a surge in autoimmune diseases and other chronic illnesses. Many of these diseases have been directly linked to poor diets—diets high in ultra-processed foods. The human body is just not designed to break down so many non-food substances. And we societally are beginning to see the result of decades of eating fast food diets and packaged heat-and-eat meals.
When we begin to shift our diet toward one rich in whole foods, prepared fresh with simple ingredients, we see improvements in the symptoms of a multitude of chronic illnesses. One of the best ways to begin is to choose foods as close to how they came from the farm as possible and prepare them with healthy fats, avoiding deep-frying when you can.
Equally important is to mindfully eat the meal by enjoying them while sitting down and chewing the food completely. I know I need to remind myself to slow down at meal times. Years working in food service has me vacuuming up my food if I don’t stay mindful of slowing down to savor each bite.
If someone wants to feel better in 2026—more energy, better digestion, fewer inflammatory flares—what is one trend they should adopt first?
I would say to drink enough water, and I am not talking about water with some flavor packet in it. I am talking about pure water. Water is vital to help the body flush out toxins. With that goal in mind, adding anything to it other than a squeeze of lemon and a slice of fruit or vegetable is counterproductive.
So many people focus first on the foods that help reduce inflammation, however quality sleep, drinking enough water, and exercise are equally, if not more important, for helping to reduce inflammation and to feel better. Don’t get me wrong, certain foods can benefit and other foods can increase inflammation, so don’t ignore how you nourish your body. It is also important to aid the body to function optimally through proper hydration, movement, rest, and relaxation.
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Are you seeing any trends around the comeback of Mexican and other Latin food being considered “healthy food”? (Given that it’s high in protein and whole foods, for example.)
I certainly think Mexican and Latin foods have the foundation for being a healthier food choice with some minor tweaks. So many of the dishes incorporate legumes and vegetables already, and yucca and plantains, if prepared using less oil, can be a great alternative to other forms of carbohydrates. I do see a trend in Latin food that involves substituting in leaner protein options, a greater emphasis on the vegetables, and using alternatives to deep frying.
Foods from Latin America and the Global South tend to use a lot of spice and bright flavors that are perfect for jazzing up basic ingredients such as roasted vegetables or proteins. Just about any dish can be adapted to be healthier by bumping up the vegetables and minimizing the added heavy sauces.
Healthy does not mean cutting foods out completely, it just means have it in moderation, or make a few minor adjustments. One dish that is an easy win which I happen to love is refried beans. Reducing the fat by adding in broth instead, and using some herbs and aromatics such as onion or garlic to add in more layers of flavor. When you do add fat, be sure it is either animal fat from pasture and grass-fed animals, or cold-pressed olive oil, avocado, or coconut oil.
Dr. Janel Louise Ohletz’s memoir, Between Farm and Fork: Tools to Find Your True Path, explores her journey from farm to kitchen to soil science, offering wisdom for anyone seeking to reconnect with food, land, and purpose. Learn more about her work at Mindful Meals Mastery.