How Dirt Exposure Helps With Immunity and Mood : Why Getting a Little Messy Might Be the Best Thing You Can Do for Your Health
In our hyper-sanitized, screen-filled world, many people are missing out on one of the most powerful and free health boosters available: dirt. That’s right — real, living, microbial-rich dirt. Whether you're digging in the garden, walking barefoot in the grass, or tending to potted plants, interacting with soil can improve your immune system, boost your mood, and even support gut health.
Let’s dig into the science behind why getting your hands dirty might be exactly what your body and brain need.
This post contains affiliate links. If you make a purchase through these links, I may earn a small commission at no extra cost to you.
🧬 Soil and the Microbiome: Rebuilding Your Inner Ecosystem
Your gut microbiome — the trillions of bacteria, fungi, and other microbes that live in your digestive tract — plays a central role in everything from digestion and immunity to hormone regulation and brain function. But here’s what’s often overlooked: your gut microbiome is shaped by your external environment, especially your exposure to microbes in early life and through ongoing contact with nature.
When we engage with dirt — through gardening, playing outside, or even just walking in nature — we’re reintroducing soil-based organisms (SBOs) into our system. These SBOs are incredibly diverse and can help increase microbial diversity in our own bodies, which is a key factor in stronger immunity and better health outcomes.
💪 Dirt and Immunity: Why Clean Isn’t Always Best
Studies have shown that over-sanitized environments can actually weaken the immune system by reducing our exposure to microbial diversity. This has contributed to rising rates of autoimmune conditions, allergies, and asthma in highly industrialized societies. On the other hand, regular exposure to natural environments — especially soil and plants — may help “train” the immune system to tolerate more stimuli and reduce inflammation.
In fact, some soil microbes like Mycobacterium vaccae have been shown to modulate immune responses, reduce overactive inflammation, and potentially protect against stress-related diseases.
😊 Soil & Serotonin: The Dirt–Mood Connection
Perhaps even more fascinating is how dirt can influence our mental health.
Certain soil bacteria — especially Mycobacterium vaccae — have been shown to stimulate the production of serotonin, a neurotransmitter that helps regulate mood, sleep, and appetite. This natural effect has led some researchers to describe soil as a sort of natural antidepressant.
This may explain why so many people find gardening, hiking, or even just putting their hands in the soil to be profoundly calming. It’s more than just fresh air — it’s microbiome medicine for the mind.
👣 How to Get Dirty (Intentionally)
You don’t need to be a homesteader or full-time gardener to reap the benefits of dirt exposure. Here are a few simple ways to reconnect with the earth — and support your immune and mental health in the process:
🌱 Grow your own herbs or vegetables — even a windowsill garden counts.
🧤 Garden with your bare hands (or lightly gloved for safety).
👣 Walk barefoot in a clean grassy or natural area for grounding and microbiome exposure.
🌿 Compost your kitchen scraps and tend to the bin.
🪴 Re-pot houseplants and handle natural potting soil.
🛒 Affiliate Pick: The Mr. Stacky Vertical Planter is a space-saving way to start growing gut-healing herbs and greens — and you'll get your hands dirty in the best way possible.
🧠Dirt Exposure and the Gut-Brain Axis
The gut-brain axis is the bi-directional communication network between your digestive system and your central nervous system. It links the emotional and cognitive centers of the brain with the digestive processes of the gut through neural pathways, hormones, and immune signals. This connection means that what happens in the gut doesn't stay in the gut — it can influence mood, cognition, stress response, and even behavior. Likewise, chronic stress or anxiety can disrupt digestion, alter gut bacteria, and increase inflammation.
Here’s where dirt exposure comes in as an unexpected ally.
Spending time in soil — whether through gardening, hiking, or simply handling plants — introduces your body to soil-based organisms (SBOs). These microbes can increase microbial diversity in your gut, which is strongly associated with better digestion, stronger immunity, and improved mental health. More diverse microbes help regulate inflammation, balance neurotransmitter production, and support the production of short-chain fatty acids, which influence brain health.
👩⚕️ Final Thoughts
In a culture that often equates cleanliness with health, it’s time to reconsider the power of a little dirt under your nails. Exposure to soil microbes may be one of the most natural, overlooked ways to support your digestion, strengthen immunity, and uplift your emotional well-being. Whether you're planting basil on your windowsill, repotting houseplants, or digging into a raised garden bed, each interaction with the earth brings you closer to a more grounded, resilient version of yourself.
But if you're still struggling with gut symptoms — like bloating, fatigue, food sensitivities, or mood swings — and want to go deeper, there may be underlying imbalances that need personalized support.
That’s where I come in. As a functional dietitian, I offer 1:1 guidance rooted in functional testing, including GI-MAP stool testing and other gut-focused labs, to uncover the root causes behind your symptoms.
Together, we’ll look at your microbiome, digestion, inflammation levels, and more — then build a realistic plan using food, lifestyle, and gentle herbal support to help you heal from the inside out.
So go ahead — dig in. Your gut, brain, and entire nervous system will thank you.
Ready to go beyond surface solutions?
Apply here and let’s explore how personalized nutrition and functional GI testing can transform the way you feel — in your gut, brain, and entire body.
From Soil to Salad: Your Free Garden Starter Guide
Ready to grow your own gut-healing salad?
🌿 Download my free [Soil to Salad Guide] — a beautifully simple starter guide that walks you through:
What to plant
How to care for your soil
Fast-growing gut-friendly veggies
How to harvest and make your first garden salad
