Health is a balance—a delicate interplay between our body, environment, lifestyle, and choices. But there’s one part of our biology that fascinates me most in this intricate dance: the gut microbiome. This diverse ecosystem of bacteria, fungi, and other microbes within our gastrointestinal tract has become my life’s work and one of the most compelling fields in health science today. My academic and research journey has taken me through years of exploring the gut microbiome's impact on health. As an Associate Professor in the Division of Gastroenterology at Cedars-Sinai Medical Center and Director of the Cedars-Sinai Microbiome Research Institute, I have had the privilege of leading research that deepens our understanding of how our microbial world shapes us. I also serve as an Associate Professor-in-Residence at the David Geffen School of Medicine at UCLA.

My academic background includes a Bachelor of Science in Biology from the University of Illinois at Urbana-Champaign, followed by a Master of Science in Nutritional Sciences and a Ph.D. in Molecular Metabolism and Nutrition from The University of Chicago. I further honed my expertise during a postdoctoral fellowship at Joslin Diabetes Center/Harvard Medical School. Throughout my career, my passion has been to make complex gut microbiome research relatable and actionable, emphasizing the connection between diet and health and how we can use this knowledge to improve well-being.

The Gut Microbiome: An Intricate Ecosystem of Health

It’s still remarkable to me how interconnected our body systems are, and nowhere is this more apparent than in the gut microbiome. The human gut contains trillions of microbial cells—primarily bacteria—along with archaea, viruses, and fungi. Together, they make up a community so dynamic and powerful that it’s often considered an organ in its own right. The gut microbiome not only helps digest food but also synthesizes essential nutrients, regulates immune function, and communicates with the brain through what we call the gut-brain axis.

Early in my career, I became fascinated with the symbiosis between diet and the gut microbiota—particularly how dietary components can shift microbial populations, influencing inflammation and immune response. My lab has studied how dietary fats, especially saturated and trans fats, can fuel the growth of certain pro-inflammatory bacteria that may predispose individuals to conditions like inflammatory bowel disease (IBD). Through these studies, we began to understand that it’s not just what we eat but how it interacts with our microbiome that matters. This insight profoundly impacts both clinical approaches and daily life. For me, it translates into actively choosing foods that support a balanced, resilient microbiome—a philosophy I advocate professionally and practice personally.

The Role of Diet: Fats, Fibers, and Fermentation

In our lab, one of the areas I’m most passionate about is the relationship between dietary fats and gut health. We’ve observed how diets rich in specific types of fat can shift the gut microbial landscape, promoting either health or disease. For example, our research shows that certain saturated and trans fats can increase the presence of bile-tolerant bacteria like Bilophila wadsworthia, which is associated with increased gut permeability and inflammation. Meanwhile, plant-based fats from sources like avocados and nuts tend to foster more balanced microbiota, showing protective effects against inflammation.

Fiber is another critical component for gut health, acting as a prebiotic that selectively feeds beneficial bacteria such as Bifidobacterium and Akkermansia muciniphila. When these fibers are fermented by gut bacteria, they produce short-chain fatty acids (SCFAs) like butyrate, acetate, and propionate, which help regulate immune function and protect against inflammation. In my own diet, I prioritize high-fiber, plant-based foods, knowing they’re essentially “fuel” for my microbiome, promoting a diverse and robust bacterial population that supports overall health.

Fermented foods, which bring in live microbes that directly augment the gut’s microbial diversity, are another favorite of mine. Foods like kefir, sauerkraut, and miso introduce beneficial bacteria, and in combination with prebiotic fibers, create a thriving, resilient gut ecosystem. While not everyone’s microbiome will respond identically to the same foods, a diet rich in these components can help most people foster a more resilient microbiome.

Personalized Nutrition: One Size Doesn’t Fit All

The concept of personalized nutrition has grown from a promising idea into a practical approach in clinical nutrition, and the microbiome lies at its core. Each person’s gut microbiome is as unique as a fingerprint, influenced by genetics, lifestyle, diet, and even early life exposures. This individual variability is critical; what benefits one person may have no effect—or even a detrimental impact—on another. Recognizing this, our lab investigates how specific microbial signatures can predict responses to different dietary interventions.

For example, individuals with higher baseline levels of Prevotella bacteria tend to respond well to high-fiber diets, showing improved blood glucose and lipid profiles. Others, with higher levels of Bacteroides, might respond better to diets lower in simple carbohydrates. Such insights are fascinating because they allow us to think about food not just as calories or nutrients but as tools that interact with an individual’s unique microbial landscape. This knowledge has transformed how I think about food personally, and it inspires me to continue researching how diet can be tailored for maximum health benefit.

The Gut-Brain Axis: Understanding the Mind-Microbiome Connection

One of the most compelling areas of microbiome research today is the gut-brain axis—a bidirectional communication system where the gut and brain exchange signals. This axis plays a significant role in mood regulation, stress response, and cognitive function. Certain gut bacteria produce neurotransmitters like serotonin and gamma-aminobutyric acid (GABA), which directly influence mood and mental well-being. Dysbiosis, or an imbalance in gut microbiota, has been linked to mental health conditions such as depression and anxiety, highlighting the gut’s influence on brain health.

In my wellness journey, I’ve become mindful of how my microbiome might be influencing my mental state, especially during stressful periods. Including foods rich in omega-3 fatty acids, fermented foods, and leafy greens has become my way of supporting my microbiome and, by extension, my mental well-being. The fact that these choices can enhance mental resilience only strengthens my commitment to this path, and I share these insights with others who may benefit from such an approach.

Translating Research into Action with IM8

Collaborating with IM8 has allowed me to bring scientific research out of the lab and into people’s daily lives. As part of the Scientific Advisory Board, I work with the team to develop products that are grounded in robust research and designed to support the microbiome and overall health. Our formulations, like IM8 Daily Ultimate Essentials, integrate elements that support gut health through a mix of prebiotics, probiotics, and nutrient-dense ingredients.

It’s one thing to understand microbiome science in an academic sense; it’s quite another to design products that can make a real difference for people. Our goal with IM8 is to offer consumers accessible, scientifically backed options that promote microbial diversity and resilience. I’m proud of how we’ve integrated probiotics and prebiotics in a way that’s simple yet effective, empowering people to care for their gut health with quality ingredients.

Working with IM8 has been a fulfilling extension of my mission: to make the science of the microbiome relevant and practical for everyone. The world of microbiome research is evolving rapidly, and it’s rewarding to know that IM8 is committed to staying on the cutting edge of this science, bringing our customers products that genuinely support their wellness journey.

The Future of Microbiome Science and Wellness

Looking forward, I’m excited about the potential of microbiome science to transform healthcare. One of my hopes is that, as our understanding deepens, we’ll be able to tailor nutrition and treatment based on an individual’s microbiome profile. Imagine a future where your doctor could prescribe a specific dietary plan or probiotic formulation based on the unique microbial signature in your gut. This personalized approach would make healthcare more proactive and preventive, reducing the need for reactive treatments.

In our lab, we’re studying the links between microbiota and complex diseases like Crohn’s disease and obesity, and how dietary interventions might alter disease progression. For example, we discovered that in Crohn’s disease, certain bacteria can relocate to mesenteric fat, contributing to inflammation. These findings open doors for new therapeutic strategies and underscore how intimately diet, microbiota, and inflammation are linked.

The journey to understanding the microbiome is ongoing, and so is my commitment to wellness—both for myself and the wider community. Every day, I continue to refine my own diet and habits based on evolving science, and I encourage others to see wellness as a journey, not a destination. The microbiome is complex, but by nurturing it, we open the door to greater resilience, health, and longevity.

Prof.  Suzanne Devkota is a member of the IM8 Scientific Advisory Board and an Associate Professor and Director of Microbiome Research at Cedars-Sinai Medical Center. Her research investigates the interactions between diet, gut microbiota, and inflammatory and metabolic diseases. She is passionate about translating microbiome science into actionable wellness strategies.