- Vary as much as possible between food products
- Choose unprocessed products and avoid processed foods
- Check your species balance and species richness
- Choose more products with resistant starch
| Example human | Taxonomic level | Example bacteria |
|---|---|---|
| Animalia | Kingdom | Bacteria |
| Chordata | Phylum | Firmicutes |
| Mamalia | Classe | Clostridia |
| Primates | Order | Clostridiales |
| Hominidae | Family | Ruminococcaceae |
| Homo | Genus | Faecalibacterium |
| Homo Sapiens | Species | Faecalibacterium prausnitzii |
This is an explanation about your score
This score is based on the species evenness and species richness of your microbiome. It has been shown that a high diversity indicates a healthier and more resilient gut microbiome than a less diverse microbiomes.
Your diversity score is good but can be further improved, as it suggests that your gut microbiome is not as diverse as it could be. A higher diversity score is associated with lower risks of conditions such as obesity (3,4,5), insulin resistence and type 2 diabetes (6,7), and inflammatory bowel disease (8,9,10), reflecting a balanced microbial ecosystem in your gut. View the results and tips below to see if you can improve your species evenness or richness score.
Your diversity score is a combination of the Species evenness and Species richness. Improving one of these will also result in an improved diversity score.
The balance of your gut bacteria is measured through the species evenness (1,2). Species evenness is a measure of how evenly distributed the different types of bacteria are in your gut. This is important because a diverse gut microbiota with an even distribution is linked to better health outcomes (3,4). .
Great! Your species evenness score is good, which means that the different types of bacteria in your gut are fairly evenly distributed. This is beneficial for your overall gut health, as it supports a diverse and balanced microbiota. Keep up the good work! Check the tips below if you want to know what helps to maintain a high species evenness.
Each kind of fruit or vegetable contains different substances that your body (and gut bacteria!) need. There are some vitamins and minerals which your body cannot produce on its own and must be derived from a diverse diet. Fruit and vegetables are also packed with fiber and other nutrients which are good for your gut health and gut bacteria. To increase your diversity score, you should eat a wide range of different fruits and vegetables. Different bacteria prefer different substances to feed on and by providing a diverse diet, you are also increasing the diversity of your gut bacteria (1,2).
By varying which products you eat; you are constantly stimulating the growth of different bacteria. This helps to boost your diversity score.
By adding as much colors as possible to your diet, you are automatically also diversifying your diet. This helps to improve your diversity score (1).
Processed food can be recognizable by a lengthy list of ingredients. Many processed foods are high in saturated fats and sugar. This makes your microbiome less diverse since you are feeding only specific species of bacteria. You might even be feeding unwanted bacteria by eating a lot of processed foods. Eating a lot of processed foods does not leave much room in your diet for unprocessed foods which amplifies the negative effects of eating processed foods and lowers your diversity score even further (1,2,3).
The number of species of gut bacteria present is measured by species richness. The number of species present in a sample is called species richness. This number is used to calculate total diversity. The more species present, the more resilient the microbiome. Many bacteria can perform the same functions, so if a disease causes some species to be unable to perform a function needed for a healthy gut, there is likely another species that can perform that function. Conversely, if there are not many species, it may be that there are no other species that can take over functions during an adverse event (1,2,3).
Your species richness score requires attention, indicating that there is scope for improvement in the diversity of your gut microbiota. A less diverse microbiome may have an impact on your gut health and overall well-being. Check the tips below to see how you can improve your score and increase the diversity of your gut microbiome.
Each kind of fruit or vegetable contains different substances that your body (and gut bacteria!) need. There are some vitamins and minerals which your body cannot produce on its own and must be derived from a diverse diet. Fruit and vegetables are also packed with fiber and other nutrients which are good for your gut health and gut bacteria. To increase your diversity score, you should eat a wide range of different fruits and vegetables. Different bacteria prefer different substances to feed on and by providing a diverse diet, you are also increasing the diversity of your gut bacteria (1,2).
By varying which products you eat; you are constantly stimulating the growth of different bacteria. This helps to boost your diversity score.
By adding as much colors as possible to your diet, you are automatically also diversifying your diet. This helps to improve your diversity score (1).
Processed food can be recognizable by a lengthy list of ingredients. Many processed foods are high in saturated fats and sugar. This makes your microbiome less diverse since you are feeding only specific species of bacteria. You might even be feeding unwanted bacteria by eating a lot of processed foods. Eating a lot of processed foods does not leave much room in your diet for unprocessed foods which amplifies the negative effects of eating processed foods and lowers your diversity score even further (1,2,3).
Energy producing bacteria produce substances called short chain fatty acids (SCFA's). The SCFA's butyrate and propionate are the most important substances produced by the microbiome. They are necessary for a healthy gut and body.
Great! Your score for energyproducing bacteria is good! This means that your gut microbiome is efficiently producing short chain fatty acids like butyrate, propionate, and acetate. These short chain fatty acids play a vital role in promoting a healthy gut lining and preventing issues like "leaky gut" (1,2). Keep up the good work and continue supporting your gut microbiome with a balanced diet rich in fiber and prebiotics.
The energy producing bacteria are essential for a healthy gut. Your energy producing bacteria score is a combination of the butyrate and propionate producing bacteria. Improving one of these will also result in an improved energy producing bacteria score: Check your Butyrate producing bacteria score: Butyrate producing bacteria Check your Propionate producing bacteria score: Propionate producing bacteria
Your butyrate producing bacteria score can be improved. These bacteria are important for promoting a healthy gut environment through the production of butyrate, a beneficial short-chain fatty acid. To improve your score, consider implementing the tips below to support the growth and activity of butyrate-producing bacteria.
Butyrate and propionate producing bacteria love fiber . They use fiber as a food source and need it to produce butyrate or propionate (1,2,3). The optimal intake of fiber for women is thirty grams a day and for men forty grams a day (1). However, almost 90% of the population does not reach this level of fiber intake!
| FOOD GROUP | EXAMPLES HIGH IN FIBER | GRAMS OF FIBER PER 100 GRAMS |
|---|---|---|
| Bread and bread substitues | Wheat bran | 45.0 |
| Knäckebrod (high fiber) | 23.9 | |
| Oat bran | 15.4 | |
| Rusk whole wheat | 8.5 | |
| Rye bread dark | 8.5 | |
| Muesli with fruit | 8.5 | |
| Bread whole wheat (with seeds and pits) | 7.9 | |
| Cereals and pasta products | Barley | 5.0 |
| Bulgur | 4.5 | |
| Whole wheat pasta | 4.2 | |
| Oats | 3.3 | |
| Whole grain couscous | 3.0 | |
| Vegetables | Celeriac | 4.9 |
| Parsnip | 4.9 | |
| Broad beans | 4.7 | |
| Peas | 4.5 | |
| Sauerkraut | 3.2 | |
| Legumes | Capuchins | 8.9 |
| Brown beans | 7.5 | |
| Chickpeas | 6.7 | |
| White beans | 6.5 | |
| Split peas | 6.4 | |
| Fruit | Avocado | 4.3 |
| Raisins | 3.7 | |
| Blackberries | 3.1 | |
| Raspberries | 2.5 | |
| Kiwi | 2.2 | |
| Nuts, seeds, and pits | Pistachios | 9.5 |
| Pumpkin seeds | 8.5 | |
| Hazelnuts | 8.2 | |
| Macadamia nuts | 8.0 | |
| Sunflower seeds | 7.4 |
Fiber needs to be hydrated. It needs water to swell to become an accessible food source for your gut bacteria. If you increase your fiber intake it is important to also drink plenty of fluids. If you do not drink enough for the fiber to swell in the gut, it can cause abdominal complaints such as diarrhea or constipation (1).
Many studies have shown that exercising (especially cardio sports) has a positive effect on the butyrate production (1,2). The biggest improvement is seen in people who went from doing no exercise to exercising one to two hours a week (3). Cardio and strength sports influence the body differently. Cardio sports are more effective to stimulate the growth of butyrate and propionate producing bacteria.
Resistant starch is a type of fiber and is recognized as a prebiotic. It is a group of starches that are not digested in the small intestine, and so they reach the large intestine. In the large intestine they are fermented by your butyrate and propionate producing bacteria (1,2,3). Resistant starch causes a faster satiety after eating and stabilizes blood sugar levels.
Inulin is a prebiotic dietary fiber that cannot be digested by humans. However, it acts as a prebiotic that feeds beneficial gut bacteria, such as Akkermansia muciniphila or Faecalibacterium prausnitzii. It is also known to stimulate lactate- and butyrate producing bacteria. Studies have shown that inulin can selectively promote the growth of these bacteria in the gut, which can improve gut health and reduce inflammation (1,2,3,4).
| EXAMPLES HIGH IN INULIN | GRAMS OF INULIN PER 100 GRAMS |
|---|---|
| Chicory | 41.7 |
| Jerusalem artichokes | 18.0 |
| Asparagus | 12.5 |
| Artichoke | 9.5 |
| Garlic | 8.5 |
| Barley | 7.5 |
| Leek | 6.5 |
| Onions | 4.0 |
| Wheat | 2.4 |
| *Approximation of inulin content per food product, different variaties might contain more or less inulin. |
Fructo-oligosaccharides (FOS) are considered prebiotics that are resistant to digestion in the small intestine, so they travel to the large intestine. Once there, they are fermented by gut bacteria. This fermentation process creates a favorable environment for beneficial bacteria to thrive, including Akkermansia muciniphila, Faecalibacterium prausnitzii, other butyrate producing bacteria and lactate producing bacteria (1,2,3,4). These bacteria use FOS as a food source, which promotes their growth and activity in the gut. The amount of FOS needed to maintain healthy gut microbiota has been estimated at 2–2.5 grams per day.
| EXAMPLES HIGH IN FOS | GRAMS OF FOS PER 100 GRAMS* |
|---|---|
| Chicory root | 22.9 |
| Jerusalem artichokes | 13.5 |
| Leek | 5.2 |
| Garlic | 5.0 |
| Onions | 4.3 |
| Asparagus | 2.5 |
| Wheat | 2.4 |
| Banana | 0.5 |
| Brussels sprouts | 0.3 |
| *Approximation of FOS content per food product, different variaties might contain more or less FOS. |
Galacto-oligosaccharides (GOS) are classified as prebiotics because they resist digestion in the small intestine and reach the large intestine where they undergo fermentation by gut bacteria. This fermentation process creates a favorable environment for the growth of beneficial bacteria, such as Akkermansia muciniphila, Faecalibacterium prausnitzii, and other bacteria that produce butyrate and lactate (1,2). These beneficial bacteria utilize GOS as a source of nourishment, leading to their proliferation and enhanced activity in the gut, promoting gut health.
Pectins is a prebiotic that is often used in food to make it thick or stable. Research shows that pectins can help keep good bacteria, like the butyrate producing bacteria, Lactobacillus and Bifidobacterium, safe as they travel through our digestive system. They act as a special kind of food for these helpful bacteria and also provide a shield that protects them.
| EXAMPLES HIGH IN PECTIN | MILLIGRAMS OF PECTIN PER 100 GRAMS* |
|---|---|
| Sugar beet pulp | 20.0 |
| Okra | 18.0 |
| Orange peel | 17.0 |
| Apple peel | 8.7 |
| Peas | 1.2 |
| Apple (flesh) | 1.1 |
Beta glucans, which are chains of sugar molecules found in certain foods like oats and mushrooms, have a positive impact on the gut microbiome. They act as prebiotics, providing nourishment for beneficial bacteria in the gut. Beta-glucans specifically promote the growth of butyrate producing bacteria, which are important for gut health. Butyrate is a short-chain fatty acid that serves as an energy source for the cells lining the colon and plays a crucial role in maintaining a healthy gut environment. By increasing the population of butyrate producing bacteria, beta-glucans contribute to a balanced and thriving gut microbiome.
| EXAMPLES HIGH IN BETA GLUCAN | GRAMS OF BETA GLUCAN PER 100 GRAMS* |
|---|---|
| Oat | 4.3 |
| Barley | 5.8 |
| Wheat | 0.7 |
| Rye | 1.8 |
| Corn | 1.2 |
| Rice | 0.5 |
| Muchroom | 0.7 |
| *Approximation of beta glucan content per food product, different variaties might contain more or less beta glucan. |
Propionate producing bacteria produce propionate, a short chain fatty acid that is slightly larger than butyrate. It regulates glucose homeostasis, inlfuencesappetite, aids weight loss.
Congratulations! Your propionate producing bacteria score indicates a good presence of these bacteria in your gut. These bacteria play a crucial role in regulating glucose metabolism and appetite. Propionate, the short-chain fatty acid they produce, has been linked to various health benefits, including better blood sugar control and appetite regulation. Keep up the good work and continue supporting the growth of these bacteria by following the tips below.
Butyrate and propionate producing bacteria love fiber . They use fiber as a food source and need it to produce butyrate or propionate (1,2,3). The optimal intake of fiber for women is thirty grams a day and for men forty grams a day (1). However, almost 90% of the population does not reach this level of fiber intake!
| FOOD GROUP | EXAMPLES HIGH IN FIBER | GRAMS OF FIBER PER 100 GRAMS |
|---|---|---|
| Bread and bread substitues | Wheat bran | 45.0 |
| Knäckebrod (high fiber) | 23.9 | |
| Oat bran | 15.4 | |
| Rusk whole wheat | 8.5 | |
| Rye bread dark | 8.5 | |
| Muesli with fruit | 8.5 | |
| Bread whole wheat (with seeds and pits) | 7.9 | |
| Cereals and pasta products | Barley | 5.0 |
| Bulgur | 4.5 | |
| Whole wheat pasta | 4.2 | |
| Oats | 3.3 | |
| Whole grain couscous | 3.0 | |
| Vegetables | Celeriac | 4.9 |
| Parsnip | 4.9 | |
| Broad beans | 4.7 | |
| Peas | 4.5 | |
| Sauerkraut | 3.2 | |
| Legumes | Capuchins | 8.9 |
| Brown beans | 7.5 | |
| Chickpeas | 6.7 | |
| White beans | 6.5 | |
| Split peas | 6.4 | |
| Fruit | Avocado | 4.3 |
| Raisins | 3.7 | |
| Blackberries | 3.1 | |
| Raspberries | 2.5 | |
| Kiwi | 2.2 | |
| Nuts, seeds, and pits | Pistachios | 9.5 |
| Pumpkin seeds | 8.5 | |
| Hazelnuts | 8.2 | |
| Macadamia nuts | 8.0 | |
| Sunflower seeds | 7.4 |
Fiber needs to be hydrated. It needs water to swell to become an accessible food source for your gut bacteria. If you increase your fiber intake it is important to also drink plenty of fluids. If you do not drink enough for the fiber to swell in the gut, it can cause abdominal complaints such as diarrhea or constipation (1).
Many studies have shown that exercising (especially cardio sports) has a positive effect on the butyrate production (1,2). The biggest improvement is seen in people who went from doing no exercise to exercising one to two hours a week (3). Cardio and strength sports influence the body differently. Cardio sports are more effective to stimulate the growth of butyrate and propionate producing bacteria.
Resistant starch is a type of fiber and is recognized as a prebiotic. It is a group of starches that are not digested in the small intestine, and so they reach the large intestine. In the large intestine they are fermented by your butyrate and propionate producing bacteria (1,2,3). Resistant starch causes a faster satiety after eating and stabilizes blood sugar levels.
Inulin is a prebiotic dietary fiber that cannot be digested by humans. However, it acts as a prebiotic that feeds beneficial gut bacteria, such as Akkermansia muciniphila or Faecalibacterium prausnitzii. It is also known to stimulate lactate- and butyrate producing bacteria. Studies have shown that inulin can selectively promote the growth of these bacteria in the gut, which can improve gut health and reduce inflammation (1,2,3,4).
| EXAMPLES HIGH IN INULIN | GRAMS OF INULIN PER 100 GRAMS |
|---|---|
| Chicory | 41.7 |
| Jerusalem artichokes | 18.0 |
| Asparagus | 12.5 |
| Artichoke | 9.5 |
| Garlic | 8.5 |
| Barley | 7.5 |
| Leek | 6.5 |
| Onions | 4.0 |
| Wheat | 2.4 |
| *Approximation of inulin content per food product, different variaties might contain more or less inulin. |
Fructo-oligosaccharides (FOS) are considered prebiotics that are resistant to digestion in the small intestine, so they travel to the large intestine. Once there, they are fermented by gut bacteria. This fermentation process creates a favorable environment for beneficial bacteria to thrive, including Akkermansia muciniphila, Faecalibacterium prausnitzii, other butyrate producing bacteria and lactate producing bacteria (1,2,3,4). These bacteria use FOS as a food source, which promotes their growth and activity in the gut. The amount of FOS needed to maintain healthy gut microbiota has been estimated at 2–2.5 grams per day.
| EXAMPLES HIGH IN FOS | GRAMS OF FOS PER 100 GRAMS* |
|---|---|
| Chicory root | 22.9 |
| Jerusalem artichokes | 13.5 |
| Leek | 5.2 |
| Garlic | 5.0 |
| Onions | 4.3 |
| Asparagus | 2.5 |
| Wheat | 2.4 |
| Banana | 0.5 |
| Brussels sprouts | 0.3 |
| *Approximation of FOS content per food product, different variaties might contain more or less FOS. |
While most of our gut bacteria don't fit neatly into the categories good or bad, certain species have been linked to various health problems and are considered unwanted if they are highly abundant in your microbiome. In this section, you'll learn more about these undesirable bacteria and what your scores are for these species. Explore the scores below to see if unwanted bacteria are present in you and check out tips to improve these scores.
Sulphate reducing bacteria are a type of bacteria that convert sulphate into hydrogen sulphide, which can be toxic to human health, because it irritates the gut lining.
Your score for sulphate reducing bacteria requires attention, indicating a higher presence of these bacteria in your gut than in most healthy people. This could potentially lead to increased production of hydrogen sulphide, which may have negative effects on your health. It's important to take steps to reduce the abundance of sulphate reducing bacteria and promote a healthier gut environment. Check the tips below to see how you can improve your score.
See if you can improve your total sulphate reducing bacteria by decreasing your scores for bacteria that are known sulphate reducers. Your sulphate reducing bacteria score is a combination of your Bilophila wadsworthia and Desulfovibrio scores. Decreasing one of these will also result in an decreased sulphate reducing bacteria score: Check your Bilophila wadsworthia score: Bilophila wadsworthia Check your Desulfovibrio score: Desulfovibrio
A high abundance of gas producing bacteria can cause different intestinal complaints, such as bloating or excess flatulence. This can be reduced by decreasing the intake of the food sources of the gas producing bacteria. A low-FODMAP diet (fermentable oligosaccharides, disaccharides, monosaccharides and polyols) can help to decrease the abundance of gas producing bacteria. Important food groups that are eliminated are beans, but also sugar from milk products (lactate) or sugars from fruit (fructose) are excluded in a low-FODMAP diet.
Bilophila wadsworthia is a species of bacteria that belongs to the group of sulphate reducing bacteria. It has been linked to several health issues, including inflammatory bowel disease.
Nice! Your Bilophila wadsworthia score is low, indicating a healthier abundance of this bacterium in your gut microbiota. This is beneficial as higher levels of Bilophila wadsworthia have been associated with inflammatory bowel disease (IBD) and colon cancer. Keep up the good work and check the tips below for maintaining a favorable score.
Diets high in fibers and complex carbohydrates can help reduce the abundance of Bilophila wadsworthia in the gut.
Probiotics are beneficial bacteria that can help improve the balance of the gut microbiome. Certain strains of probiotics, such as those found in unpasteurized dairy products, have been found to reduce the abundance of Bilophila wadsworthia in the gut.
Diets high in saturated fats can increase the abundance of Bilophila wadsworthia in the gut, potentially causing health problems.
Consumption of red meat can increase the abundance of Bilophila wadsworthia in the gut, potentially contributing to health problems.
Stimulate the gut microbiome by increasing the population of beneficial bacteria that perform important functions, such as producing short-chain fatty acids like butyrate and propionate, degrading mucin, and forming lactate or help all the bacteria communicate with each other. These bacteria can help to nourish the gut lining, reduce inflammation, and support overall gut health. By increasing the population of these beneficial bacteria, they can outcompete the unwanted bacteria and reduce their abundance. Check your keystone species total score: Keystone species - Total Check your lactate forming bacteria score: Lactate producing bacteria - Total Check your mucin degrading bacteria score: Mucin degrading bacteria - Total
A diverse microbiome is a healthy microbiome. By increasing the diversity score, we can improve the overall health of the gut, which in turn strengthens the microbiome. One important aspect of diversity is that it helps to reduce the abundance of unwanted bacteria groups by outcompeting them with other, more beneficial bacteria. Also see if you have a healthy amount of energy producing bacteria to support all your beneficial bacteria: Check your diversity score: Diversity score - Total Check your energy producing bacteria: Energy producing bacteria - Total
Desulfovibrio is a type of sulphate reducing bacteria that can be found in the gut. It has a role in maintaining a healthy gut environment, but an overgrowth of this bacteria can be detrimental to health.
Your Desulfovibrio score requires attention. It is higher than of most healthy people, indicating an overgrowth of Desulfovibrio in your gut. This can have negative effects on gut health and may be associated with gastrointestinal disorders. Take action to reduce Desulfovibrio levels by following the tips below to improve your score. Check the tips below to see how you can improve your score.
Stimulate the gut microbiome by increasing the population of beneficial bacteria that perform important functions, such as producing short-chain fatty acids like butyrate and propionate, degrading mucin, and forming lactate or help all the bacteria communicate with each other. These bacteria can help to nourish the gut lining, reduce inflammation, and support overall gut health. By increasing the population of these beneficial bacteria, they can outcompete the unwanted bacteria and reduce their abundance. Check your keystone species total score: Keystone species - Total Check your lactate forming bacteria score: Lactate producing bacteria - Total Check your mucin degrading bacteria score: Mucin degrading bacteria - Total
A diverse microbiome is a healthy microbiome. By increasing the diversity score, we can improve the overall health of the gut, which in turn strengthens the microbiome. One important aspect of diversity is that it helps to reduce the abundance of unwanted bacteria groups by outcompeting them with other, more beneficial bacteria. Also see if you have a healthy amount of energy producing bacteria to support all your beneficial bacteria: Check your diversity score: Diversity score - Total Check your energy producing bacteria: Energy producing bacteria - Total
Proteobacteria is a diverse group of bacteria found in the gut that includes many different species, such as Escherichia, Salmonella, and Helicobacter. While some Proteobacteria are beneficial, others have been linked to conditions such as inflammatory bowel disease and type 2 diabetes. In general, an increase in proteobacteria is also often seen in people that are a bit under the weather or have a flu.
Good work! Your Proteobacteria score falls within a healthy range, indicating a balanced presence of this group of bacteria in your gut microbiota. Keep up the good work and check the tips below if you want to know what helps to maintain a healthy score.
Stimulate the gut microbiome by increasing the population of beneficial bacteria that perform important functions, such as producing short-chain fatty acids like butyrate and propionate, degrading mucin, and forming lactate or help all the bacteria communicate with each other. These bacteria can help to nourish the gut lining, reduce inflammation, and support overall gut health. By increasing the population of these beneficial bacteria, they can outcompete the unwanted bacteria and reduce their abundance. Check your keystone species total score: Keystone species - Total Check your lactate forming bacteria score: Lactate producing bacteria - Total Check your mucin degrading bacteria score: Mucin degrading bacteria - Total
A diverse microbiome is a healthy microbiome. By increasing the diversity score, we can improve the overall health of the gut, which in turn strengthens the microbiome. One important aspect of diversity is that it helps to reduce the abundance of unwanted bacteria groups by outcompeting them with other, more beneficial bacteria. Also see if you have a healthy amount of energy producing bacteria to support all your beneficial bacteria: Check your diversity score: Diversity score - Total Check your energy producing bacteria: Energy producing bacteria - Total
Most of the bacteria in our gut are neither good nor bad. However, certain species have been associated with various health issues and are considered unwanted in high amounts. Your scores for these notorious species are combined to form the 'Unwanted species - Total' score, which indicates the total presence of potentially harmful bacteria in your gut.
Good! Your unwanted species score indicates that the levels of potentially harmful bacteria in your gut are within a healthy range. Keep up the good work and check the tips for each unwanted species if you want to know what helps to maintain a healthy score.
Most of the bacteria in our gut are neither good nor bad. However, certain species have been associated with various health issues and are considered unwanted in high amounts. These bacteria are Bilophila wadsworthia, Clostrioides difficile, Clostridium perfringens, Enterobacter, and Fusobacterium. Your unwanted bacteria score is a combination these species. Decreasing one of these will also result in an decreased unwanted bacteria score. See which of the bacteria below is causing your elevated unwanted bacteria score. Check your Bilophila wadsworthia score: Bilophila wadsworthia Check your Clostrioides difficile score: Clostridioides difficile Check your Clostridium perfringens score: Clostridium perfringens Check your Enterobacter score: Enterobacter Check your Fusobacterium score: Fusobacterium Check your Desulfovibrio score: Desulfovibrio
A diverse microbiome is a healthy microbiome. By increasing the diversity score, we can improve the overall health of the gut, which in turn strengthens the microbiome. One important aspect of diversity is that it helps to reduce the abundance of unwanted bacteria groups by outcompeting them with other, more beneficial bacteria. Also see if you have a healthy amount of energy producing bacteria to support all your beneficial bacteria: Check your diversity score: Diversity score - Total Check your energy producing bacteria: Energy producing bacteria - Total
Stimulate the gut microbiome by increasing the population of beneficial bacteria that perform important functions, such as producing short-chain fatty acids like butyrate and propionate, degrading mucin, and forming lactate or help all the bacteria communicate with each other. These bacteria can help to nourish the gut lining, reduce inflammation, and support overall gut health. By increasing the population of these beneficial bacteria, they can outcompete the unwanted bacteria and reduce their abundance. Check your keystone species total score: Keystone species - Total Check your lactate forming bacteria score: Lactate producing bacteria - Total Check your mucin degrading bacteria score: Mucin degrading bacteria - Total
Bilophila wadsworthia is a species of bacteria that belongs to the group of sulphate reducing bacteria. It has been linked to several health issues, including inflammatory bowel disease.
Nice! Your _Bilophila wadsworthia _score is low, indicating a healthier abundance of this bacterium in your gut microbiota. This is beneficial as higher levels of Bilophila wadsworthia have been associated with inflammatory bowel disease (IBD) and colon cancer. Keep up the good work and check the tips below for maintaining a favorable score.
Consumption of red meat can increase the abundance of Bilophila wadsworthia in the gut, potentially contributing to health problems.
Diets high in saturated fats can increase the abundance of Bilophila wadsworthia in the gut, potentially causing health problems.
Fiber (complex carbohydrates) are considered as prebiotics and can be found in grains and vegetables. Fiber is resistant to digestion in the small intestine and therefore reach the colon intact where they serve as a food source for the gut microbiota. The microbiota ferment the fibers, producing short-chain fatty acids (SCFAs) such as butyrate, propionate and acetate. These SCFAs can then be used by the host as an energy source and have been linked to numerous health benefits. The fermentation of fibers by the microbiota also contributes to the production of other beneficial compounds such as vitamins and amino acids.
Probiotics are beneficial bacteria that can help improve the balance of the gut microbiome. Certain strains of probiotics, such as those found in unpasteurized dairy products, have been found to reduce the abundance of Bilophila wadsworthia in the gut.
Stimulate the gut microbiome by increasing the population of beneficial bacteria that perform important functions, such as producing short-chain fatty acids like butyrate and propionate, degrading mucin, and forming lactate or help all the bacteria communicate with each other. These bacteria can help to nourish the gut lining, reduce inflammation, and support overall gut health. By increasing the population of these beneficial bacteria, they can outcompete the unwanted bacteria and reduce their abundance. Check your keystone species total score: Keystone species - Total Check your lactate forming bacteria score: Lactate producing bacteria - Total Check your mucin degrading bacteria score: Mucin degrading bacteria - Total
A diverse microbiome is a healthy microbiome. By increasing the diversity score, we can improve the overall health of the gut, which in turn strengthens the microbiome. One important aspect of diversity is that it helps to reduce the abundance of unwanted bacteria groups by outcompeting them with other, more beneficial bacteria. Also see if you have a healthy amount of energy producing bacteria to support all your beneficial bacteria: Check your diversity score: Diversity score - Total Check your energy producing bacteria: Energy producing bacteria - Total
Clostridioides difficile, formerly known as Clostridium difficile, is a bacteria that can cause inflammation of the colon, leading to symptoms such as diarrhea and abdominal pain.
Keep this up! Your test results indicate a low presence of Clostridioides difficile in your gut. Keep up the good work and continue supporting a healthy gut environment. Check the tips below for further recommendations on maintaining a favorable balance.
Taking probiotics when using antibiotics can help reduce the risk of Clostridiodides difficile overgrowing by replenishing the gut microbiota with beneficial bacteria that may have been depleted by the antibiotics.
Antibiotics can kill both harmful and beneficial bacteria in the gut, leading to a disruption of the microbiome. This disruption can allow unwanted bacteria, such as Clostridiodides difficile, to overgrow and cause infections or other health issues. By avoiding unnecessary or excessive use of antibiotics, the gut microbiome can be better protected.
Adding unpasteurized dairy products, such as kefir or yogurt, to the diet can help reduce the abundance of Clostridioides difficile by introducing beneficial bacteria into the gut that can outcompete harmful bacteria.
A diverse microbiome is a healthy microbiome. By increasing the diversity score, we can improve the overall health of the gut, which in turn strengthens the microbiome. One important aspect of diversity is that it helps to reduce the abundance of unwanted bacteria groups by outcompeting them with other, more beneficial bacteria. Also see if you have a healthy amount of energy producing bacteria to support all your beneficial bacteria: Check your diversity score: Diversity score - Total Check your energy producing bacteria: Energy producing bacteria - Total
Stimulate the gut microbiome by increasing the population of beneficial bacteria that perform important functions, such as producing short-chain fatty acids like butyrate and propionate, degrading mucin, and forming lactate or help all the bacteria communicate with each other. These bacteria can help to nourish the gut lining, reduce inflammation, and support overall gut health. By increasing the population of these beneficial bacteria, they can outcompete the unwanted bacteria and reduce their abundance. Check your keystone species total score: Keystone species - Total Check your lactate forming bacteria score: Lactate producing bacteria - Total Check your mucin degrading bacteria score: Mucin degrading bacteria - Total
Clostridium perfringens is a type of bacteria that is commonly found in the human gut. It can cause food poisoning when present in high amounts, and has been linked to conditions such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).
Keep up the good work! Your test results indicate a low presence of Clostridium perfringens in your gut. This bacterium is naturally found in the human gut and can be beneficial in appropriate amounts. Continue supporting a healthy gut environment. Check the tips below for further recommendations on maintaining a favorable balance.
A diverse microbiome is a healthy microbiome. By increasing the diversity score, we can improve the overall health of the gut, which in turn strengthens the microbiome. One important aspect of diversity is that it helps to reduce the abundance of unwanted bacteria groups by outcompeting them with other, more beneficial bacteria. Also see if you have a healthy amount of energy producing bacteria to support all your beneficial bacteria: Check your diversity score: Diversity score - Total Check your energy producing bacteria: Energy producing bacteria - Total
Stimulate the gut microbiome by increasing the population of beneficial bacteria that perform important functions, such as producing short-chain fatty acids like butyrate and propionate, degrading mucin, and forming lactate or help all the bacteria communicate with each other. These bacteria can help to nourish the gut lining, reduce inflammation, and support overall gut health. By increasing the population of these beneficial bacteria, they can outcompete the unwanted bacteria and reduce their abundance. Check your keystone species total score: Keystone species - Total Check your lactate forming bacteria score: Lactate producing bacteria - Total Check your mucin degrading bacteria score: Mucin degrading bacteria - Total
Polyphenols are plant compounds that have been shown to have anti-microbial properties. They can help reduce the overgrowth of certain bacteria, including Clostridium perfringens, by inhibiting their growth and reducing their ability to cause harm.
| EXAMPLES HIGH IN POLYPHENOLS | GRAMS OF POLYPHENOLS PER 100 GRAMS* |
|---|---|
| Cloves | 15.188 |
| Cocoa powder | 3.448 |
| Dark chocolate | 1.664 |
| Black elderberry | 1.359 |
| Blueberry | 0.836 |
| Blackcurrant | 0.758 |
| Black olives | 0.569 |
| Hazelnuts | 0.495 |
| Pecan nuts | 0.493 |
| Plum | 0.377 |
| Blackberry | 0.26 |
| Strawberry | 0.235 |
| Coffee (filtered) | 0.214 |
Enterobacter is commonly found in the environment, but can also colonize the human gut. Elevated levels of Enterobacter can indicate an imbalance in the gut microbiota. Higher levels of_Enterobacter_ are often associated with gut inflammation in inflammatory bowel disease (IBD).
Congratulations! Your Enterobacter score indicate a good presence of this bacteria in your gut. Enterobacter is a normal component of the gut microbiota, and its presence in appropriate amounts contributes to a healthy gut environment. Keep up the good work and continue supporting a balanced gut microbiota. Check the tips below for further recommendations on maintaining gut health.
Diets high in saturated fats can increase the abundance of Enterobacter in the gut, potentially causing health problems.
Processed food can be recognizable by a lengthy list of ingredients. Many processed foods are high in saturated fats and sugar. This makes your microbiome less diverse since you are feeding only specific species of bacteria. You might even be feeding unwanted bacteria by eating a lot of processed foods. You might even be feeding unwanted bacteria, like Enterobacter, by eating a lot of processed foods. Eating a lot of processed foods does not leave much room in your diet for unprocessed foods which amplifies the negative effects of eating processed foods and lowers your diversity score even further.
Stimulate the gut microbiome by increasing the population of beneficial bacteria that perform important functions, such as producing short-chain fatty acids like butyrate and propionate, degrading mucin, and forming lactate or help all the bacteria communicate with each other. These bacteria can help to nourish the gut lining, reduce inflammation, and support overall gut health. By increasing the population of these beneficial bacteria, they can outcompete the unwanted bacteria and reduce their abundance. Check your keystone species total score: Keystone species - Total Check your lactate forming bacteria score: Lactate producing bacteria - Total Check your mucin degrading bacteria score: Mucin degrading bacteria - Total
A diverse microbiome is a healthy microbiome. By increasing the diversity score, we can improve the overall health of the gut, which in turn strengthens the microbiome. One important aspect of diversity is that it helps to reduce the abundance of unwanted bacteria groups by outcompeting them with other, more beneficial bacteria. Also see if you have a healthy amount of energy producing bacteria to support all your beneficial bacteria: Check your diversity score: Diversity score - Total Check your energy producing bacteria: Energy producing bacteria - Total
Fusobacterium is a gut bacteria that, when in high abundance, been linked to ulcerative colitis. How this happens is not fully understood, but it probably is due to their production of lipopolysaccharides (LPS). LPSs can cause chronic infections by overstimulating the immune system, leading to inflammation of the gut.
Great score! Your test results indicate a low presence of Fusobacterium in your gut. Fusobacterium is known to play a role in gut inflamation. Keep up the good work and continue supporting a healthy gut environment. Check the tips below for further recommendations on maintaining gut health.
Diets high in fibers and complex carbohydrates can help reduce the abundance of Fusobacterium in the gut. Eating a high-fiber diet may help reduce the abundance of Fusobacterium in the gut.
| FOOD GROUP | EXAMPLES HIGH IN FIBER | GRAMS OF FIBER PER 100 GRAMS |
|---|---|---|
| Bread and bread substitues | Wheat bran | 45.0 |
| Knäckebrod (high fiber) | 23.9 | |
| Oat bran | 15.4 | |
| Rusk whole wheat | 8.5 | |
| Rye bread dark | 8.5 | |
| Muesli with fruit | 8.5 | |
| Bread whole wheat (with seeds and pits) | 7.9 | |
| Cereals and pasta products | Barley | 5.0 |
| Bulgur | 4.5 | |
| Whole wheat pasta | 4.2 | |
| Oats | 3.3 | |
| Whole grain couscous | 3.0 | |
| Vegetables | Celeriac | 4.9 |
| Parsnip | 4.9 | |
| Broad beans | 4.7 | |
| Peas | 4.5 | |
| Sauerkraut | 3.2 | |
| Legumes | Capuchins | 8.9 |
| Brown beans | 7.5 | |
| Chickpeas | 6.7 | |
| White beans | 6.5 | |
| Split peas | 6.4 | |
| Fruit | Avocado | 4.3 |
| Raisins | 3.7 | |
| Blackberries | 3.1 | |
| Raspberries | 2.5 | |
| Kiwi | 2.2 | |
| Nuts, seeds, and pits | Pistachios | 9.5 |
| Pumpkin seeds | 8.5 | |
| Hazelnuts | 8.2 | |
| Macadamia nuts | 8.0 | |
| Sunflower seeds | 7.4 |
Diets high in saturated fats can increase the abundance of Fusobacterium in the gut, potentially causing health problems. Eating a low-fat diet may help reduce the abundance of Fusobacterium in the gut.
A diverse microbiome is a healthy microbiome. By increasing the diversity score, we can improve the overall health of the gut, which in turn strengthens the microbiome. One important aspect of diversity is that it helps to reduce the abundance of unwanted bacteria groups by outcompeting them with other, more beneficial bacteria. Also see if you have a healthy amount of energy producing bacteria to support all your beneficial bacteria: Check your diversity score: Diversity score - Total Check your energy producing bacteria: Energy producing bacteria - Total
Stimulate the gut microbiome by increasing the population of beneficial bacteria that perform important functions, such as producing short-chain fatty acids like butyrate and propionate, degrading mucin, and forming lactate or help all the bacteria communicate with each other. These bacteria can help to nourish the gut lining, reduce inflammation, and support overall gut health. By increasing the population of these beneficial bacteria, they can outcompete the unwanted bacteria and reduce their abundance. Check your keystone species total score: Keystone species - Total Check your lactate forming bacteria score: Lactate producing bacteria - Total Check your mucin degrading bacteria score: Mucin degrading bacteria - Total
Balance is very important for your gut bacteria. You don't want groups that perform certain functions (such as producing energy) to be either too much or too little present. Too much presence of a specific group can crowd out other important groups.
In this chapter, you'll read about what these different functional groups do for your body and how you score for them. Explore the scores below to see if your bacteria are balanced or if there is room for improvement with the help of our tips.
Keystone species are essential for building and maintaining a healthy gut ecosystem. Keystone species play an important role in communication and modulate various physiological functions such as immune function, nutrient absorption, and metabolism.
Congratulations! Your test results indicate a good presence of keystone species in your gut. These keystone species play a crucial role in maintaining a healthy gut ecosystem by modulating various physiological functions such as immune function, nutrient absorption, and metabolism. Keep up the good work and check the tips for each keystone species if you want to know what helps to maintain a healthy score.
It is important to have a healthy balance between keystone species and other functional bacterial groups. Having too many keystone species is not desirable because this group might suppress other bacteria who are also of importance for a healthy gut microbiome. Check if your high score doesn't impact your diversity or energy production: Check your diversity score: Diversity score - Total Check your energy producing bacteria: Energy producing bacteria - Total
It is important to have a healthy balance between keystone species and other functional bacterial groups. A low score could indicate that a major function of the gut microbiome is not fulfilled. Your keystone species score is a combination of multiple bacteria scores. See which one you can try to improve: Check your Faecalibacterium prausnitzii score: Faecalibacterium prausnitzii Check your Akkermansia muciniphila score: Akkermansia muciniphila Check your Eubacterium rectale score: Eubacterium rectale Check your Blautia score: Blautia Check your Ruminococcus score: Ruminococcus
Faecalibacterium prausnitzii is an important keystone species that is the most commonly found gut bacteria. It is important for maintaining a healthy gut environment since it is one of the most important butyrate producers and has anti-inflammatory properties.
Great! Your Faecalibacterium prausnitzii score indicates that you have a healthy amount of this bacterium in your gut. This keystone species is found in almost all people and plays a crucial role in maintaining a healthy gut environment. It is known for its ability to produce butyrate, a beneficial short-chain fatty acid that supports gut health and has anti-inflammatory properties. Keep up the good work and continue supporting the growth of Faecalibacterium prausnitzii by following the tips below.
A low score for Faecalibacterium prausnitzii in a gut microbiota analysis may not always pose a problem. However, it is important to check if there are other bacteria present in the gut that can produce butyrate in sufficient levels. Butyrate is an essential short-chain fatty acid that helps to maintain gut health and prevent gut-related disorders. Without enough butyrate-producing bacteria in the gut, the gut lining can become compromised, leading to inflammation and other health problems. Therefore, it is important to make sure that there are enough other butyrate-producing bacteria in the gut to maintain a healthy gut environment. Check your butyrate producing bacteria score: Butyrate producing bacteria
Inulin is a prebiotic dietary fiber that cannot be digested by humans. However, it acts as a prebiotic that feeds beneficial gut bacteria, such as Akkermansia muciniphila or Faecalibacterium prausnitzii. It is also known to stimulate lactate- and butyrate producing bacteria. Studies have shown that inulin can selectively promote the growth of these bacteria in the gut, which can improve gut health and reduce inflammation (1,2,3,4).
| EXAMPLES HIGH IN INULIN | GRAMS OF INULIN PER 100 GRAMS |
|---|---|
| Chicory | 41.7 |
| Jerusalem artichokes | 18.0 |
| Asparagus | 12.5 |
| Artichoke | 9.5 |
| Garlic | 8.5 |
| Barley | 7.5 |
| Leek | 6.5 |
| Onions | 4.0 |
| Wheat | 2.4 |
| *Approximation of inulin content per food product, different variaties might contain more or less inulin. |
Fructo-oligosaccharides (FOS) are considered prebiotics that are resistant to digestion in the small intestine, so they travel to the large intestine. Once there, they are fermented by gut bacteria. This fermentation process creates a favorable environment for beneficial bacteria to thrive, including Akkermansia muciniphila, Faecalibacterium prausnitzii, other butyrate producing bacteria and lactate producing bacteria (1,2,3,4). These bacteria use FOS as a food source, which promotes their growth and activity in the gut. The amount of FOS needed to maintain healthy gut microbiota has been estimated at 2–2.5 grams per day.
| EXAMPLES HIGH IN FOS | GRAMS OF FOS PER 100 GRAMS* |
|---|---|
| Chicory root | 22.9 |
| Jerusalem artichokes | 13.5 |
| Leek | 5.2 |
| Garlic | 5.0 |
| Onions | 4.3 |
| Asparagus | 2.5 |
| Wheat | 2.4 |
| Banana | 0.5 |
| Brussels sprouts | 0.3 |
| *Approximation of FOS content per food product, different variaties might contain more or less FOS. |
Galacto-oligosaccharides (GOS) are classified as prebiotics because they resist digestion in the small intestine and reach the large intestine where they undergo fermentation by gut bacteria. This fermentation process creates a favorable environment for the growth of beneficial bacteria, such as Akkermansia muciniphila, Faecalibacterium prausnitzii, and other bacteria that produce butyrate and lactate (1,2). These beneficial bacteria utilize GOS as a source of nourishment, leading to their proliferation and enhanced activity in the gut, promoting gut health.
Akkermansia muciniphila is a well-known keystone species, which has the ability to digest mucin. Although not everyone has a high presence of this bacterium, it can play an important role in gut health by helping to keep the intestinal wall healthy.
Great news! Your gut test results indicate a good presence of Akkermansia muciniphila, a well-known keystone species. Akkermansia muciniphila has the ability to digest mucin, which helps in maintaining a healthy intestinal wall. This is a positive sign for your gut health, and you can continue to enjoy its many health benefits. Keep up the good work and check the tips below if you want to know what else can support the growth of Akkermansia muciniphila in your gut.
Inulin is a prebiotic dietary fiber that cannot be digested by humans. However, it acts as a prebiotic that feeds beneficial gut bacteria, such as Akkermansia muciniphila or Faecalibacterium prausnitzii. It is also known to stimulate lactate- and butyrate producing bacteria. Studies have shown that inulin can selectively promote the growth of these bacteria in the gut, which can improve gut health and reduce inflammation (1,2,3,4).
| EXAMPLES HIGH IN INULIN | GRAMS OF INULIN PER 100 GRAMS |
|---|---|
| Chicory | 41.7 |
| Jerusalem artichokes | 18.0 |
| Asparagus | 12.5 |
| Artichoke | 9.5 |
| Garlic | 8.5 |
| Barley | 7.5 |
| Leek | 6.5 |
| Onions | 4.0 |
| Wheat | 2.4 |
| *Approximation of inulin content per food product, different variaties might contain more or less inulin. |
Fructo-oligosaccharides (FOS) are considered prebiotics that are resistant to digestion in the small intestine, so they travel to the large intestine. Once there, they are fermented by gut bacteria. This fermentation process creates a favorable environment for beneficial bacteria to thrive, including Akkermansia muciniphila, Faecalibacterium prausnitzii, other butyrate producing bacteria and lactate producing bacteria (1,2,3,4). These bacteria use FOS as a food source, which promotes their growth and activity in the gut. The amount of FOS needed to maintain healthy gut microbiota has been estimated at 2–2.5 grams per day.
| EXAMPLES HIGH IN FOS | GRAMS OF FOS PER 100 GRAMS* |
|---|---|
| Chicory root | 22.9 |
| Jerusalem artichokes | 13.5 |
| Leek | 5.2 |
| Garlic | 5.0 |
| Onions | 4.3 |
| Asparagus | 2.5 |
| Wheat | 2.4 |
| Banana | 0.5 |
| Brussels sprouts | 0.3 |
| *Approximation of FOS content per food product, different variaties might contain more or less FOS. |
Galacto-oligosaccharides (GOS) are classified as prebiotics because they resist digestion in the small intestine and reach the large intestine where they undergo fermentation by gut bacteria. This fermentation process creates a favorable environment for the growth of beneficial bacteria, such as Akkermansia muciniphila, Faecalibacterium prausnitzii, and other bacteria that produce butyrate and lactate (1,2). These beneficial bacteria utilize GOS as a source of nourishment, leading to their proliferation and enhanced activity in the gut, promoting gut health.
Intermittent fasting is a way of eating where you cycle between periods of fasting and eating. It might indirectly help increase the abundance of Akkermansia muciniphila. Intermittent fasting can make your gut bacteria more diverse and create a better environment for Akkermansia muciniphila. It could also affect the production of gut mucus, which this bacteria loves. Since intermittent fasting often involves eating fewer calories, it might boost Akkermansia muciniphila too.
Eubacterium rectale is a keystone species in the gut microbiome that produces important metabolites, such as butyrate, that support the growth and health of other bacteria in the gut. It also interacts with other bacterial species, forming a complex web of microbial interactions that is essential for a diverse and balanced microbial community.
Nice! Your Eubacterium rectale score indicates that you have a healthy amount of this bacterium in your gut. This keystone species is known for its ability to produce butyrate and its ability to interact with many other gut bacteria. Keep up the good work and continue supporting the growth of Eubacterium rectale by following the tips below.
Resistant starch is a type of fiber and is recognized as a prebiotic. It is a group of starches that are not digested in the small intestine, and so they reach the large intestine. In the large intestine they are fermented by your butyrate and propionate producing bacteria (1,2,3). Resistant starch causes a faster satiety after eating and stabilizes blood sugar levels.
Diets high in fibers and complex carbohydrates can help increase the abundance of Eubacterium rectale in the gut.
Blautia is a key gut microbiome species that converts starches and sugars into lactate and acetate. Low abundance is not concerning if other keystone species are sufficient, as these bacteria are considered beneficial. Individuals with Irritable Bowel Syndrome (IBS) have notably lower levels of Blautia, suggesting its potential role in IBS.
Good job! Your Blautia score indicates that you have a healthy amount of this bacterium in your gut. This keystone species is known for its ability to convert starches and sugars into lactate and acetate (which feed other bacteria or your body). Keep up the good work and continue supporting the growth of Blautia by following the tips below.
Diets high in fibers and complex carbohydrates can help decrease the abundance of Blautia in the gut.
Ruminococus is a keystone species in the gut microbiome because they can convert starches and sugars into lactate and acetate. People with Irritable Bowel Syndrome (IBS) have significantly less of this bacteria in their gut. This might indicate that this bacteria possibly plays a role in IBS.
Good job! Your Ruminococcus score indicates that you have a healthy amount of this bacterium in your gut. This keystone species is known for its ability to convert starches and sugars into lactate and acetate (which feed other bacteria or your body). Keep up the good work and continue supporting the growth of Ruminococcus by following the tips below.
Resistant starch is a type of fiber and is recognized as a prebiotic. It is a group of starches that are not digested in the small intestine, and so they reach the large intestine. In the large intestine they are fermented by your butyrate and propionate producing bacteria (1,2,3). Resistant starch causes a faster satiety after eating and stabilizes blood sugar levels.
There are other keystone species, too many to name here, but here you can view your total score for them.
This group consists of different bacteria with different ways to stimulate them. The only tip we can give about this group is that they can help towards your keystone species total score.
It is not necesarrily needed to have all keystone species represented as long as your total keystone species score is at a sufficient level. Check what your total score for keystone species is: Other keystone species
Gas-producing bacteria are microorganisms in the gut that ferment certain food sources to produce gases like carbon dioxide, hydrogen, methane, and hydrogen sulfide. While gas production is a natural process that provides the gut and body with energy, an overabundance of gas-producing bacteria can lead to intestinal complaints like bloating and excess flatulence.
Nice score! Your gas-producing bacteria score suggests a balanced amount of these bacteria in your gut. These bacteria play an important role in fermenting the fiber in your diet, which provides energy for your gut and body. Keep up the good work, as this balance is essential for a healthy gut ecosystem. Check the tips below if you want to know more about supporting the fermentation process in your gut.
Maintaining a balance of gas-producing bacteria is essential for a healthy gut. However, if one of the groups is overgrowing, it might cause complaints like flatulence or bloating. Your gas producing bacteria score is a combination of your hydrogen sullphide, methane and hydrogen producing bacteria. Improving one of these scores will also result in an improved gas producing bacteria score: Check your hydrogen sulphide producing bacteria: Hydrogen sulphide-producing bacteria – Total Check your methane producing bacteria: Methane-producing bacteria Check your hydrogen producing bacteria: Hydrogen-producing bacteria
Maintaining a balance of gas-producing bacteria is essential for a healthy gut. These bacteria are responsible for fermenting fibers, which is important for the gut's well-being. Moreover, many gas-producing bacteria are also responsible for producing butyrate and propionate. Having a low abundance of gas-producing bacteria may indicate a low level of benergy producing bacteria. Check your energy producing bacteria scores to see if you need to improve this. Check your energy producing bacteria score: Energy producing bacteria - Total
Hydrogen sulfide-producing bacteria are the same as the sulphide reducing bacteria, but here we focus on their ability to produce the gas hydrogen sulphide. They convert sulphate into hydrogen sulphide, which can be toxic to human health and can contribute to complaints such as flatulance and bloating.
Your score for hydrogen sulfide producing bacteria requires attention, indicating a higher presence of these bacteria in your gut than in most healthy people. This could potentially lead to increased production of hydrogen sulphide, which may have negative effects on your health. It's important to take steps to reduce the abundance ofhydrogen sulfide producing bacteria and promote a healthier gut environment. Check the tips below to see how you can improve your score.
Hydrogen sulphide producing bacteria and sulphide reducing bacteria are the same bacteria: Check your sulphide reducing bacteria score: Sulphate reducing bacteria – Total
Methane-producing bacteria produce methane gas (CH4) as a byproduct of fermenting food. While this is a natural byproduct of the fermentation of dietary fiber, an overgrowth of methane-producing bacteria may be associated with constipation.
Nice work! Your gut test results indicate a balanced amount of methane-producing bacteria. These bacteria play a role in fermenting the dietary fiber in your diet, which is a natural process. Keep up the good work, as this balance is important for a healthy gut ecosystem. Check the tips below if you want to know more about supporting the fermentation process in your gut.
A high abundance of gas producing bacteria can cause different intestinal complaints, such as bloating or excess flatulence. This can be reduced by decreasing the intake of the food sources of the gas producing bacteria. A low-FODMAP diet (fermentable oligosaccharides, disaccharides, monosaccharides and polyols) can help to decrease the abundance of gas producing bacteria. Important food groups that are eliminated are beans, but also sugar from milk products (lactate) or sugars from fruit (fructose) are excluded in a low-FODMAP diet.
Strengthen the gut microbiome by increasing the population of beneficial bacteria that perform important functions, such as producing short-chain fatty acids like butyrate and propionate, degrading mucin, and forming lactate or help all the bacteria communicate with each other. These bacteria can help to nourish the gut lining, reduce inflammation, and support overall gut health. By increasing the population of these beneficial bacteria, you can improve the overall balance of the functional groups: Check your keystone species total score: Keystone species - Total Check your lactate forming bacteria score: Lactate producing bacteria - Total Check your mucin degrading bacteria score: Mucin degrading bacteria - Total
A diverse microbiome is a healthy microbiome. By increasing the diversity score, we can improve the overall health of the gut, which in turn strengthens the microbiome. One important aspect of diversity is that it helps to reduce the abundance of unwanted bacteria groups by outcompeting them with other, more beneficial bacteria. Also see if you have a healthy amount of energy producing bacteria to support all your beneficial bacteria: Check your diversity score: Diversity score - Total Check your energy producing bacteria: Energy producing bacteria - Total
Maintaining a balance of gas-producing bacteria is essential for a healthy gut. These bacteria are responsible for fermenting fibers, which is important for the gut's well-being. Moreover, many gas-producing bacteria are also responsible for producing butyrate and propionate. Having a low abundance of gas-producing bacteria may indicate a low level of benergy producing bacteria. Check your energy producing bacteria scores to see if you need to improve this. Check your energy producing bacteria score: Energy producing bacteria - Total
Hydrogen-producing bacteria produce hydrogen gas (H2) as a byproduct of fermenting food. An overgrowth of these bacteria will result in more hydrogen gas. Hydrogen gas is used by methane-producing bacteria to produce methane which has been linked to constipation. Hydrogen gas is also converted, by other bacteria, to hydrogen sulfide by sulphate reducing bacteria. High concentrations of hydrogen sulfide are linked to gut inflammation.
Nice Job! Your gut test results indicate a balanced amount of hydrogen producing bacteria. hese bacteria play a role in fermenting food and producing hydrogen gas, which is a natural process that helps with energy production. Keep up the good work in maintaining this balance. Check the tips below if you want to know more about supporting a healthy gut ecosystem.
Stimulate the gut microbiome by increasing the population of beneficial bacteria that perform important functions, such as producing short-chain fatty acids like butyrate and propionate, degrading mucin, and forming lactate or help all the bacteria communicate with each other. These bacteria can help to nourish the gut lining, reduce inflammation, and support overall gut health. By increasing the population of these beneficial bacteria, they can outcompete the unwanted bacteria and reduce their abundance. Check your keystone species total score: Keystone species - Total Check your lactate forming bacteria score: Lactate producing bacteria - Total Check your mucin degrading bacteria score: Mucin degrading bacteria - Total
Strengthen the gut microbiome by increasing the population of beneficial bacteria that perform important functions, such as producing short-chain fatty acids like butyrate and propionate, degrading mucin, and forming lactate or help all the bacteria communicate with each other. These bacteria can help to nourish the gut lining, reduce inflammation, and support overall gut health. By increasing the population of these beneficial bacteria, you can improve the overall balance of the functional groups: Check your keystone species total score: Keystone species - Total Check your lactate forming bacteria score: Lactate producing bacteria - Total Check your mucin degrading bacteria score: Mucin degrading bacteria - Total
Maintaining a balance of gas-producing bacteria is essential for a healthy gut. These bacteria are responsible for fermenting fibers, which is important for the gut's well-being. Moreover, many gas-producing bacteria are also responsible for producing butyrate and propionate. Having a low abundance of gas-producing bacteria may indicate a low level of benergy producing bacteria. Check your energy producing bacteria scores to see if you need to improve this. Check your energy producing bacteria score: Energy producing bacteria - Total
Lactate producing bacteria produce a substance called lactate. Lactate has many beneficial effects on a person’s health. For example, bacteria can use lactate to produce butyrate and propionate. These substances are highly beneficial for your gut health.
Congratulations! Your gut test results indicate a balanced amount of lactate-producing bacteria. These bacteria play a vital role in fermenting sugars and producing lactate, which serves as an energy source for other beneficial bacteria in your gut. This balance is important for supporting a healthy gut environment. Keep up the good work and continue promoting the growth of lactate-producing bacteria by following the tips below.
"It is important to have a sufficient production of lactate in the gut by the lactate forming bacteria. Lactate has many beneficial proporties that are crucial for a healthy gut. Your lactate forming bacteria score is a combination of your_Bifidobacterium_, _Lactobacillus, Enterococcus and Streptococcus scores. Improving one of these will also result in an improved lactate forming bacteria score. See which of your lactate forming bacteria scores you can try to improve: Check your Bifidobacterium score: Bifidobacterium Check your Lactobacillus score: Lactobacillus Check your Enterococcus score: Enterococcus Check your Streptococcus score: Streptococcus"
Bifidobacterium (plural is_Bifidobacteria_) produce beneficial vitamins, support gut pH balance, and inhibit harmful bacteria, contribute to a healthy digestive tract and overall well-being. They thrive on certain prebiotics, such as inulin, complex carbohydrates (fiber), fructo-oligosaccarides (FOS), galacto-oligosaccarides (GOS), polyphenols and pectin.
Keep it up! Your Bifidobacteria score indicates a balanced amount of Bifidobacteria in your gut, which are essential for maintaining a healthy gut microbiome. These friendly bacteria thrive on prebiotics found in plant foods and play a crucial role in producing beneficial vitamins, balancing gut pH, reducing inflammation, and supporting a healthy gut lining. Keep up the good work and continue supporting the growth of Bifidobacteria by following the tips below.
Probiotics are beneficial bacteria that can help improve the balance of the gut microbiome. These bacteria are often Bifidobacteria or Lactocacilli, but certain strains of probiotics, such as those found in unpasteurized dairy products, have been found to increase the abundance of Enterococci and Streptococci in the gut.
Inulin is a prebiotic dietary fiber that cannot be digested by humans. However, it acts as a prebiotic that feeds beneficial gut bacteria, such as Akkermansia muciniphila or Faecalibacterium prausnitzii. It is also known to stimulate lactate- and butyrate producing bacteria. Studies have shown that inulin can selectively promote the growth of these bacteria in the gut, which can improve gut health and reduce inflammation (1,2,3,4).
| EXAMPLES HIGH IN INULIN | GRAMS OF INULIN PER 100 GRAMS |
|---|---|
| Chicory | 41.7 |
| Jerusalem artichokes | 18.0 |
| Asparagus | 12.5 |
| Artichoke | 9.5 |
| Garlic | 8.5 |
| Barley | 7.5 |
| Leek | 6.5 |
| Onions | 4.0 |
| Wheat | 2.4 |
| *Approximation of inulin content per food product, different variaties might contain more or less inulin. |
Fructo-oligosaccharides (FOS) are considered prebiotics that are resistant to digestion in the small intestine, so they travel to the large intestine. Once there, they are fermented by gut bacteria. This fermentation process creates a favorable environment for beneficial bacteria to thrive, including Akkermansia muciniphila, Faecalibacterium prausnitzii, other butyrate producing bacteria and lactate producing bacteria (1,2,3,4). These bacteria use FOS as a food source, which promotes their growth and activity in the gut. The amount of FOS needed to maintain healthy gut microbiota has been estimated at 2–2.5 grams per day.
| EXAMPLES HIGH IN FOS | GRAMS OF FOS PER 100 GRAMS* |
|---|---|
| Chicory root | 22.9 |
| Jerusalem artichokes | 13.5 |
| Leek | 5.2 |
| Garlic | 5.0 |
| Onions | 4.3 |
| Asparagus | 2.5 |
| Wheat | 2.4 |
| Banana | 0.5 |
| Brussels sprouts | 0.3 |
| *Approximation of FOS content per food product, different variaties might contain more or less FOS. |
Galacto-oligosaccharides (GOS) are classified as prebiotics because they resist digestion in the small intestine and reach the large intestine where they undergo fermentation by gut bacteria. This fermentation process creates a favorable environment for the growth of beneficial bacteria, such as Akkermansia muciniphila, Faecalibacterium prausnitzii, and other bacteria that produce butyrate and lactate (1,2). These beneficial bacteria utilize GOS as a source of nourishment, leading to their proliferation and enhanced activity in the gut, promoting gut health.
Pectins is a prebiotic that is often used in food to make it thick or stable. Research shows that pectins can help keep good bacteria, like the butyrate producing bacteria, Lactobacillus and Bifidobacterium, safe as they travel through our digestive system. They act as a special kind of food for these helpful bacteria and also provide a shield that protects them.
| EXAMPLES HIGH IN PECTIN | MILLIGRAMS OF PECTIN PER 100 GRAMS* |
|---|---|
| Sugar beet pulp | 20.0 |
| Okra | 18.0 |
| Orange peel | 17.0 |
| Apple peel | 8.7 |
| Peas | 1.2 |
| Apple (flesh) | 1.1 |
Fiber (complex carbohydrates) are considered as prebiotics and can be found in grains and vegetables. Fiber is resistant to digestion in the small intestine and therefore reach the colon intact where they serve as a food source for the gut microbiota. The microbiota ferment the fibers, producing short-chain fatty acids (SCFAs) such as butyrate, propionate and acetate. These SCFAs can then be used by the host as an energy source and have been linked to numerous health benefits. The fermentation of fibers by the microbiota also contributes to the production of other beneficial compounds such as vitamins and amino acids.
Lactobacillus performs several functions that contribute to our health and well-being. These include promoting the growth of beneficial bacteria, producing important substances like lactate and short-chain fatty acids, maintaining a balanced gut pH, preventing inflammation, supporting a healthy colon lining, improving intestinal permeability, and even potentially even benefiting mental health by improving mood and reducing anxiety.
Great! Your Lactobacilli gut test results indicate a balanced amount of , which is excellent for your gut health. Lactobacilli plays a crucial role in promoting the growth of other beneficial bacteria, maintaining the right pH balance, and protecting your gut from harmful invaders. These bacteria produce important substances like lactate and antimicrobial compounds to support your overall health. Keep up the good work and continue supporting the growth of Lactobacilli by following the tips below.
Probiotics are beneficial bacteria that can help improve the balance of the gut microbiome. These bacteria are often Bifidobacteria or Lactocacilli, but certain strains of probiotics, such as those found in unpasteurized dairy products, have been found to increase the abundance of Enterococci and Streptococci in the gut.
Fiber (complex carbohydrates) are considered as prebiotics and can be found in grains and vegetables. Fiber is resistant to digestion in the small intestine and therefore reach the colon intact where they serve as a food source for the gut microbiota. The microbiota ferment the fibers, producing short-chain fatty acids (SCFAs) such as butyrate, propionate and acetate. These SCFAs can then be used by the host as an energy source and have been linked to numerous health benefits. The fermentation of fibers by the microbiota also contributes to the production of other beneficial compounds such as vitamins and amino acids.
Inulin is a prebiotic dietary fiber that cannot be digested by humans. However, it acts as a prebiotic that feeds beneficial gut bacteria, such as Akkermansia muciniphila or Faecalibacterium prausnitzii. It is also known to stimulate lactate- and butyrate producing bacteria. Studies have shown that inulin can selectively promote the growth of these bacteria in the gut, which can improve gut health and reduce inflammation (1,2,3,4).
| EXAMPLES HIGH IN INULIN | GRAMS OF INULIN PER 100 GRAMS |
|---|---|
| Chicory | 41.7 |
| Jerusalem artichokes | 18.0 |
| Asparagus | 12.5 |
| Artichoke | 9.5 |
| Garlic | 8.5 |
| Barley | 7.5 |
| Leek | 6.5 |
| Onions | 4.0 |
| Wheat | 2.4 |
| *Approximation of inulin content per food product, different variaties might contain more or less inulin. |
Fructo-oligosaccharides (FOS) are considered prebiotics that are resistant to digestion in the small intestine, so they travel to the large intestine. Once there, they are fermented by gut bacteria. This fermentation process creates a favorable environment for beneficial bacteria to thrive, including Akkermansia muciniphila, Faecalibacterium prausnitzii, other butyrate producing bacteria and lactate producing bacteria (1,2,3,4). These bacteria use FOS as a food source, which promotes their growth and activity in the gut. The amount of FOS needed to maintain healthy gut microbiota has been estimated at 2–2.5 grams per day.
| EXAMPLES HIGH IN FOS | GRAMS OF FOS PER 100 GRAMS* |
|---|---|
| Chicory root | 22.9 |
| Jerusalem artichokes | 13.5 |
| Leek | 5.2 |
| Garlic | 5.0 |
| Onions | 4.3 |
| Asparagus | 2.5 |
| Wheat | 2.4 |
| Banana | 0.5 |
| Brussels sprouts | 0.3 |
| *Approximation of FOS content per food product, different variaties might contain more or less FOS. |
Pectins is a prebiotic that is often used in food to make it thick or stable. Research shows that pectins can help keep good bacteria, like the butyrate producing bacteria, Lactobacillus and Bifidobacterium, safe as they travel through our digestive system. They act as a special kind of food for these helpful bacteria and also provide a shield that protects them.
| EXAMPLES HIGH IN PECTIN | MILLIGRAMS OF PECTIN PER 100 GRAMS* |
|---|---|
| Sugar beet pulp | 20.0 |
| Okra | 18.0 |
| Orange peel | 17.0 |
| Apple peel | 8.7 |
| Peas | 1.2 |
| Apple (flesh) | 1.1 |
Enterococcus (plural is_Enterococci_) helps maintaining the balance and stability of the gut microbiome, competes with harmful bacteria, produces antimicrobial substances that inhibit their growth and promote a healthy microbial balance.
Great! Your Enterococci gut test results indicate a balanced amount of this bacteria in your gut, which is great for your gut health. Enterococci contribute to maintaining the balance and stability of your gut microbiome by producing beneficial byproducts like lactate and short-chain fatty acids. These bacteria help support the health of your intestinal lining, regulate inflammation, and provide energy to your gut cells. Keep up the good work and continue supporting the growth of Enterococci by following the tips below.
Probiotics are beneficial bacteria that can help improve the balance of the gut microbiome. These bacteria are often Bifidobacteria or Lactocacilli, but certain strains of probiotics, such as those found in unpasteurized dairy products, have been found to increase the abundance of Enterococci and Streptococci in the gut.
Streptococcus, a common group of bacteria in the human gut microbiome, plays a crucial role in maintaining gut health by participating in carbohydrate fermentation, producing lactate to regulate gut pH and inhibit harmful bacteria, generating short-chain fatty acids as an energy source for intestinal cells, strengthening the gut barrier to prevent the entry of harmful substances, and modulating the immune response to regulate inflammation and support overall gut health.
Congratulations! Your Streptococcus gut test results indicate a balanced amount of this bacteria in your gut, which is great for your gut health. Streptococcus actively participate in carbohydrate fermentation, producing lactate and short-chain fatty acids that contribute to maintaining a low pH, providing energy to intestinal cells, and strengthening the gut barrier. Keep up the good work and continue supporting the growth of Streptococcus by following the tips below.
Probiotics are beneficial bacteria that can help improve the balance of the gut microbiome. These bacteria are often Bifidobacteria or Lactocacilli, but certain strains of probiotics, such as those found in unpasteurized dairy products, have been found to increase the abundance of Enterococci and Streptococci in the gut.
Mucin degrading bacteria stimulate the renewal of the gut intestinal lining and the production of mucins by the gut. Mucins act as lubricant, hydration for the gut lining, protection against pathogenic microbes
Good work! Your mucin degrading bacteria score indicates a balanced amount of these bacteria, which is great for your gut health. These bacteria stimulate the renewal of the gut intestinal lining and the production of mucins, providing lubrication, hydration, and protection against pathogenic microbes. Keep up the good work and continue supporting the growth of mucin degrading bacteria by following the tips below.
It is important to have a sufficient number of mucin degrading bacteria because they stimulate the renewal of the gut intestinal lining and the production of mucins by the gut. The most important mucin degrading bacteria are Akkermansia muciniphila, Bacteroides vulgatus and Bifidobacterium longum. See which mucin degrading bacteria scores you can try to improve: Check your Akkermansia muciniphila score: Akkermansia muciniphila Check your Bacteroides vulgatus score: Bacteroides vulgatus Check your Bifidobacterium longum score: Bifidobacterium longum
Akkermansia muciniphila is a well-known keystone species, which has the ability to digest mucin. Although not everyone has a high presence of this bacterium, it can play an important role in gut health by helping to keep the intestinal wall healthy.
Great news! Your gut test results indicate a good presence of Akkermansia muciniphila, a well-known keystone species. Akkermansia muciniphila has the ability to digest mucin, which helps in maintaining a healthy intestinal wall. This is a positive sign for your gut health, and you can continue to enjoy its many health benefits. Keep up the good work and check the tips below if you want to know what else can support the growth of Akkermansia muciniphila in your gut.
Inulin is a prebiotic dietary fiber that cannot be digested by humans. However, it acts as a prebiotic that feeds beneficial gut bacteria, such as Akkermansia muciniphila or Faecalibacterium prausnitzii. It is also known to stimulate lactate- and butyrate producing bacteria. Studies have shown that inulin can selectively promote the growth of these bacteria in the gut, which can improve gut health and reduce inflammation (1,2,3,4).
| EXAMPLES HIGH IN INULIN | GRAMS OF INULIN PER 100 GRAMS |
|---|---|
| Chicory | 41.7 |
| Jerusalem artichokes | 18.0 |
| Asparagus | 12.5 |
| Artichoke | 9.5 |
| Garlic | 8.5 |
| Barley | 7.5 |
| Leek | 6.5 |
| Onions | 4.0 |
| Wheat | 2.4 |
| *Approximation of inulin content per food product, different variaties might contain more or less inulin. |
Fructo-oligosaccharides (FOS) are considered prebiotics that are resistant to digestion in the small intestine, so they travel to the large intestine. Once there, they are fermented by gut bacteria. This fermentation process creates a favorable environment for beneficial bacteria to thrive, including Akkermansia muciniphila, Faecalibacterium prausnitzii, other butyrate producing bacteria and lactate producing bacteria (1,2,3,4). These bacteria use FOS as a food source, which promotes their growth and activity in the gut. The amount of FOS needed to maintain healthy gut microbiota has been estimated at 2–2.5 grams per day.
| EXAMPLES HIGH IN FOS | GRAMS OF FOS PER 100 GRAMS* |
|---|---|
| Chicory root | 22.9 |
| Jerusalem artichokes | 13.5 |
| Leek | 5.2 |
| Garlic | 5.0 |
| Onions | 4.3 |
| Asparagus | 2.5 |
| Wheat | 2.4 |
| Banana | 0.5 |
| Brussels sprouts | 0.3 |
| *Approximation of FOS content per food product, different variaties might contain more or less FOS. |
Galacto-oligosaccharides (GOS) are classified as prebiotics because they resist digestion in the small intestine and reach the large intestine where they undergo fermentation by gut bacteria. This fermentation process creates a favorable environment for the growth of beneficial bacteria, such as Akkermansia muciniphila, Faecalibacterium prausnitzii, and other bacteria that produce butyrate and lactate (1,2). These beneficial bacteria utilize GOS as a source of nourishment, leading to their proliferation and enhanced activity in the gut, promoting gut health.
Intermittent fasting is a way of eating where you cycle between periods of fasting and eating. It might indirectly help increase the abundance of Akkermansia muciniphila. Intermittent fasting can make your gut bacteria more diverse and create a better environment for Akkermansia muciniphila. It could also affect the production of gut mucus, which this bacteria loves. Since intermittent fasting often involves eating fewer calories, it might boost Akkermansia muciniphila too.
Bacteroides vulgatus is a common bacterium in the gut that influences gut health in various ways. It ferments carbohydrates, degrades mucus, and produces beneficial metabolites like butyrate. Bacteroides vulgatus interacts with the immune system, promotes a balanced gut microbiome, and helps maintain gut homeostasis (gut balance).
Congratulations! Your gut test results indicate a balanced amount of Bacteroides vulgatus, which is great for your gut health. This bacterium plays an important role in gut health by engaging in various activities such as carbohydrate fermentation, mucus degradation, and the production of beneficial metabolites like butyrate. Keep up the good work and continue supporting the growth of Bacteroides vulgatus by following the tips below.
Fiber (complex carbohydrates) are considered as prebiotics and can be found in grains and vegetables. Fiber is resistant to digestion in the small intestine and therefore reach the colon intact where they serve as a food source for the gut microbiota. The microbiota ferment the fibers, producing short-chain fatty acids (SCFAs) such as butyrate, propionate and acetate. These SCFAs can then be used by the host as an energy source and have been linked to numerous health benefits. The fermentation of fibers by the microbiota also contributes to the production of other beneficial compounds such as vitamins and amino acids.
Fructo-oligosaccharides (FOS) are considered prebiotics that are resistant to digestion in the small intestine, so they travel to the large intestine. Once there, they are fermented by gut bacteria. This fermentation process creates a favorable environment for beneficial bacteria to thrive, including Akkermansia muciniphila, Faecalibacterium prausnitzii, other butyrate producing bacteria and lactate producing bacteria (1,2,3,4). These bacteria use FOS as a food source, which promotes their growth and activity in the gut. The amount of FOS needed to maintain healthy gut microbiota has been estimated at 2–2.5 grams per day.
| EXAMPLES HIGH IN FOS | GRAMS OF FOS PER 100 GRAMS* |
|---|---|
| Chicory root | 22.9 |
| Jerusalem artichokes | 13.5 |
| Leek | 5.2 |
| Garlic | 5.0 |
| Onions | 4.3 |
| Asparagus | 2.5 |
| Wheat | 2.4 |
| Banana | 0.5 |
| Brussels sprouts | 0.3 |
| *Approximation of FOS content per food product, different variaties might contain more or less FOS. |
Bifidobacterium longum is a species belonging to the genera Bifidobacterium (a group of lactate forming bacteria). This bacteria is often used as a probiotic.
Keep it up! Your B. longum score indicates a balanced amount of this bacterium, which is great for your gut health. This bacterium plays an important role in breaking down dietary carbohydrates, producing essential vitamins, and producing beneficial short-chain fatty acids like acetate and lactate. Continue supporting the growth of B. longum by following the tips below.
Probiotics are beneficial bacteria that can help improve the balance of the gut microbiome. These bacteria are often Bifidobacteria or Lactocacilli, but certain strains of probiotics, such as those found in unpasteurized dairy products, have been found to increase the abundance of Enterococci and Streptococci in the gut.
Fiber (complex carbohydrates) are considered as prebiotics and can be found in grains and vegetables. Fiber is resistant to digestion in the small intestine and therefore reach the colon intact where they serve as a food source for the gut microbiota. The microbiota ferment the fibers, producing short-chain fatty acids (SCFAs) such as butyrate, propionate and acetate. These SCFAs can then be used by the host as an energy source and have been linked to numerous health benefits. The fermentation of fibers by the microbiota also contributes to the production of other beneficial compounds such as vitamins and amino acids.
Inulin is a prebiotic dietary fiber that cannot be digested by humans. However, it acts as a prebiotic that feeds beneficial gut bacteria, such as Akkermansia muciniphila or Faecalibacterium prausnitzii. It is also known to stimulate lactate- and butyrate producing bacteria. Studies have shown that inulin can selectively promote the growth of these bacteria in the gut, which can improve gut health and reduce inflammation (1,2,3,4).
| EXAMPLES HIGH IN INULIN | GRAMS OF INULIN PER 100 GRAMS |
|---|---|
| Chicory | 41.7 |
| Jerusalem artichokes | 18.0 |
| Asparagus | 12.5 |
| Artichoke | 9.5 |
| Garlic | 8.5 |
| Barley | 7.5 |
| Leek | 6.5 |
| Onions | 4.0 |
| Wheat | 2.4 |
| *Approximation of inulin content per food product, different variaties might contain more or less inulin. |
Fructo-oligosaccharides (FOS) are considered prebiotics that are resistant to digestion in the small intestine, so they travel to the large intestine. Once there, they are fermented by gut bacteria. This fermentation process creates a favorable environment for beneficial bacteria to thrive, including Akkermansia muciniphila, Faecalibacterium prausnitzii, other butyrate producing bacteria and lactate producing bacteria (1,2,3,4). These bacteria use FOS as a food source, which promotes their growth and activity in the gut. The amount of FOS needed to maintain healthy gut microbiota has been estimated at 2–2.5 grams per day.
| EXAMPLES HIGH IN FOS | GRAMS OF FOS PER 100 GRAMS* |
|---|---|
| Chicory root | 22.9 |
| Jerusalem artichokes | 13.5 |
| Leek | 5.2 |
| Garlic | 5.0 |
| Onions | 4.3 |
| Asparagus | 2.5 |
| Wheat | 2.4 |
| Banana | 0.5 |
| Brussels sprouts | 0.3 |
| *Approximation of FOS content per food product, different variaties might contain more or less FOS. |
Galacto-oligosaccharides (GOS) are classified as prebiotics because they resist digestion in the small intestine and reach the large intestine where they undergo fermentation by gut bacteria. This fermentation process creates a favorable environment for the growth of beneficial bacteria, such as Akkermansia muciniphila, Faecalibacterium prausnitzii, and other bacteria that produce butyrate and lactate (1,2). These beneficial bacteria utilize GOS as a source of nourishment, leading to their proliferation and enhanced activity in the gut, promoting gut health.
Pectins is a prebiotic that is often used in food to make it thick or stable. Research shows that pectins can help keep good bacteria, like the butyrate producing bacteria, Lactobacillus and Bifidobacterium, safe as they travel through our digestive system. They act as a special kind of food for these helpful bacteria and also provide a shield that protects them.
| EXAMPLES HIGH IN PECTIN | MILLIGRAMS OF PECTIN PER 100 GRAMS* |
|---|---|
| Sugar beet pulp | 20.0 |
| Okra | 18.0 |
| Orange peel | 17.0 |
| Apple peel | 8.7 |
| Peas | 1.2 |
| Apple (flesh) | 1.1 |
There are other mucin degrading species, too many to name here, but here you can view your total score for them.
This group consists of different bacteria with different ways to stimulate them. The only tip we can give about this group is that they can help towards your keystone species total score.
Characterized by a dominance of the genus Bacteroides. Bacteroides live off the carbohydrates of the mucus layer that your gut produces. The genus is often seen in people with a diet rich in meat. However, even people with a plant-based diet can have a Bacteroides enterotype, if they do not have Prevotella in their microbiome.
Characterized by a dominance of the genus Prevotella. Prevotella lives off plant-based fibres and is therefore often found in people with plantbased diets Unlike Bacteroides, Prevotella is not able to digest the carbohydrates that are provided by the mucus layer of the gut.
Characterized by a dominance of the genus Ruminococcus. They are often found in people with a higher intake of (resistant)starches. This enterotype is less clearly defined and given certain conditions (specific nutrition) this enterotype can transition to enterotype 1 or 2.
