- Check your scores for species richness and species distribution
| Taxonomic level | Example bacterium | Example human |
|---|---|---|
| Kingdom | Bacteria | Animalia |
| Phylum (Division) | Firmicutes | Chordata |
| Class | Clostridia | Mammalia |
| Order | Clostridiales | Primates |
| Family | Ruminococcaceae | Hominidae |
| Genus | Faecalibacterium | Homo |
| Species | Faecalibacterium prausnitzii | Homo Sapiens |
Your score
You're on the right track with your diversity score, but it can be improved.
You score lower than most healthy individuals. See below the scores for species distribution and richness. Follow the tips to improve these scores (if you have complaints).
Your total score is a combination of the scores for Species richness and Species evenness.
The species distribution is equal to the ratio of all different bacterial species in your intestines (1). The more even the ratio, the more balanced your microbiome is. Your score will be higher.
Good job! Your species distribution is balanced.
Keep it up. See the tips below to maintain your species distribution.
Each type of vegetable contains fibers, vitamins, and minerals important for your gut health. Bacteria live off these nutrients. By getting enough of them, you help gut bacteria grow, and your diversity score goes up (1,2).
Recommendation: 250 grams or five tablespoons per day (3,4).
Each type of fruit contains different fibers, vitamins, and minerals important for your gut health. And each bacterium has its own preference for a type of fiber, vitamin, and mineral you eat. By varying, you help different gut bacteria grow, thus increasing your diversity score (1).
Recommendation: two pieces or 200 grams of fruit per day (2,3).
By varying, you stimulate the growth of different gut bacteria, making your microbiota more diverse (2).
Recommendation: at least 30 different foods per week (2).
Foods in different colors provide a varied mix of nutrients. This stimulates the growth of diverse bacteria in your gut and increases your diversity score (1).
There is no official recommendation. Our advice: eat two to three different colors of unprocessed food at every meal and one to two with every snack. You can use the colors of the rainbow as a guide: (dark) red, orange/yellow, green, blue/purple, white/brown.
You can check this yourself: write down the colors of all the foods you eat for a week. Can you manage to include all the colors of the rainbow in your pattern? If yes, great job! If not, try to improve this. Extra step: if you want to vary even more, add an ingredient with a new color to each meal. Or you could even incorporate all colors into your eating pattern every day.
Ultra-processed foods contain added sugars, fats, and E-numbers to improve taste and shelf life, among other things. Think of cookies, candy, chips, and processed meats. They are low in nutrients, reduce the diversity of your microbiome, and even feed unwanted bacteria (1, 2, 3).
Unprocessed foods are products that are eaten without additives or factory processes, such as vegetables, fruit, and unsalted nuts.
Many products are (a little) processed, such as pasteurized milk, whole grain bread, or frozen vegetables. Legumes are canned to keep them longer, and dairy is sometimes defatted (low-fat milk, 30+ cheese). Processed products can also contain beneficial additions, such as vitamins A and D in margarine. Products that are slightly processed are not necessarily bad.
There is no official recommendation. Our advice: limit ultra-processed products to seven per week to keep your gut health and diversity score high.
Your species richness score requires attention.
You score lower than most healthy individuals. There may indeed be many different bacterial species living in your microbiome, but due to their low quantity per species, the test has picked up only a few species. You can stimulate the growth of these bacteria: see the results and tips below (if you have complaints).
Each type of vegetable contains fibers, vitamins, and minerals important for your gut health. Bacteria live off these nutrients. By getting enough of them, you help gut bacteria grow, and your diversity score goes up (1,2).
Recommendation: 250 grams or five tablespoons per day (3,4).
Each type of fruit contains different fibers, vitamins, and minerals important for your gut health. And each bacterium has its own preference for a type of fiber, vitamin, and mineral you eat. By varying, you help different gut bacteria grow, thus increasing your diversity score (1).
Recommendation: two pieces or 200 grams of fruit per day (2,3).
By varying, you stimulate the growth of different gut bacteria, making your microbiota more diverse (2).
Recommendation: at least 30 different foods per week (2).
Foods in different colors provide a varied mix of nutrients. This stimulates the growth of diverse bacteria in your gut and increases your diversity score (1).
There is no official recommendation. Our advice: eat two to three different colors of unprocessed food at every meal and one to two with every snack. You can use the colors of the rainbow as a guide: (dark) red, orange/yellow, green, blue/purple, white/brown.
You can check this yourself: write down the colors of all the foods you eat for a week. Can you manage to include all the colors of the rainbow in your pattern? If yes, great job! If not, try to improve this. Extra step: if you want to vary even more, add an ingredient with a new color to each meal. Or you could even incorporate all colors into your eating pattern every day.
Ultra-processed foods contain added sugars, fats, and E-numbers to improve taste and shelf life, among other things. Think of cookies, candy, chips, and processed meats. They are low in nutrients, reduce the diversity of your microbiome, and even feed unwanted bacteria (1, 2, 3).
Unprocessed foods are products that are eaten without additives or factory processes, such as vegetables, fruit, and unsalted nuts.
Many products are (a little) processed, such as pasteurized milk, whole grain bread, or frozen vegetables. Legumes are canned to keep them longer, and dairy is sometimes defatted (low-fat milk, 30+ cheese). Processed products can also contain beneficial additions, such as vitamins A and D in margarine. Products that are slightly processed are not necessarily bad.
There is no official recommendation. Our advice: limit ultra-processed products to seven per week to keep your gut health and diversity score high.
During the breakdown of dietary fiber in the large intestine (fermentation), energy-producing bacteria produce important substances called short-chain fatty acids (SCFAs). These SCFAs are important for many different gut bacteria and organs. The SCFAs in question are butyrate, propionate, and acetate (1).
There are different gut bacteria that produce one or more of these fatty acids. Each of these fatty acids has a different important function for our body. Below you can see your scores for butyrate- and propionate-producing bacteria. Please review this information carefully. In this report, we will not further discuss the production of acetate, as almost all gut bacteria produce acetate.
You're on the right track with your score for energy-producing bacteria, but it can be improved.
You score lower than most healthy individuals: fewer bacteria in your microbiome can produce butyrate and/or propionate. See the scores and tips for both below.
Check your scores for Butyrate producing bacteria and Propionate producing bacteria.
You're on the right track with your score for butyrate-producing bacteria, but it can be improved.
You score lower than most healthy individuals: a butyrate deficiency can disturb several body processes. See the tips and explanation below to improve this score.
Starch is a type of dietary fiber found in carbohydrate-rich products like pasta. When cooked pasta cools down, the structure of the starch partially changes into resistant starch, a process called retrogradation. Resistant starch is not digested in the small intestine but fermented by bacteria in the large intestine. During this fermentation process, SCFAs are formed.
Foods with resistant starch act as prebiotics: they stimulate the growth and activity of energy-producing bacteria. Additionally, resistant starch provides a feeling of fullness after eating and stabilizes blood sugar levels.
There is no official recommendation. Our advice: start with one product with resistant starch per week. Gradually work up to several times a week or even every day.
Foods: (lightly) green bananas, peas, legumes, oats, and cooled potatoes, rice, and pasta.
Inulin is a fermentable (soluble) fiber with prebiotic effects: it stimulates beneficial gut bacteria, such as Bifidobacterium, A. muciniphila, and F. prausnitzii (1). Some of these bacteria produce SCFAs, which lower the pH in the gut. This improves the absorption of minerals like calcium, which is good for the bones (2). Inulin also supports the immune system by promoting the growth of bacteria that regulate immune responses (3).
Although inulin is beneficial, high intake can (temporarily) cause flatulence and bloating, as a lot of gas is produced during fermentation. Inulin also attracts water, which softens stool and relieves constipation, but too much can cause diarrhea. Moderate consumption contributes to healthy intestines (4).
There is no official recommendation. Our advice: Start with one product containing inulin per week. Gradually increase to multiple times per week or even daily.
| 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. |
FOS is a fermentable (soluble) fiber with prebiotic effects: it stimulates the growth of beneficial gut bacteria such as Bifidobacterium (1). These bacteria produce SCFAs, which lower the pH in the gut. This improves the absorption of minerals like calcium, which is good for bones (2). FOS also supports the immune system by feeding bacteria that regulate immune responses and help fight infections (3).
Although FOS is beneficial, high intake can (temporarily) cause flatulence and bloating because a lot of gas is produced during fermentation. FOS also attracts water, which softens stool and relieves constipation, but too much can cause diarrhea. Moderate consumption contributes to healthy intestines (4).
There is no official recommendation. Our advice: Start with one product containing FOS per week. Gradually increase to multiple times per week or even daily.
| 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. |
GOS is a fermentable (soluble) fiber with prebiotic effects: it stimulates beneficial gut bacteria such as A. muciniphila, F. prausnitzii, butyrate- and lactate-producing bacteria. Some of these bacteria produce SCFAs, which strengthen the gut lining and protect against harmful particles and inflammation. GOS also supports the immune system by feeding bacteria that produce substances that regulate immune responses (1, 2, 3).
Additionally, GOS promotes gut motility and attracts water, which relieves constipation (4). However, a sudden high intake of GOS-containing products can (temporarily) cause diarrhoea. Moderate consumption contributes to healthy intestines.
There is no official recommendation. Our advice: Start with one product containing GOS per week. Gradually increase to multiple times per week or even daily.
Foods: cow's milk, goat's milk, yogurt, legumes, and vegetables like beets and Brussels sprouts.
Polyphenols are compounds found in plants that act as antioxidants: they help our immune system by producing antimicrobial particles. In this way, polyphenols inhibit the growth of unwanted bacteria, such as Clostridium perfringens (1, 2).
There is no official recommendation. Our advice: Start with one polyphenol-containing product per week. Gradually increase to multiple times per week or even daily.
| 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 |
Pectin is a fermentable (soluble) fiber with prebiotic effects: it stimulates beneficial gut bacteria, such as Faecalibacterium, Bifidobacterium, and butyrate-producing species (1).
Pectin is soluble and has a gel-like structure, which makes gut motility easier. Due to its solubility, it softens stool and relieves constipation(2). A sudden high intake of pectin can temporarily cause gas formation.
There is no official recommendation. Our advice: Start with one product containing pectin per week. Gradually increase to multiple times per week or even daily.
| 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-glucan is a fermentable (soluble) dietary fiber with prebiotic effects: it stimulates the growth and activity of energy-producing bacteria.
There is no official recommendation. Our advice: Start with one product containing beta-glucan per week. Gradually increase to multiple times a week or even daily.
Foods: oats, barley, mushrooms (especially reishi, shiitake, and maitake), and seaweed.
| 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. |
Exercise, especially cardio, stimulates the growth of bacterial species that you cannot activate with diet alone, including important butyrate-producing bacteria (1,2). These contribute to better circulation, oxygen supply, bile production, digestion, and inflammation reduction.
Recommendation: at least two hours of cardio sports per week. This includes intensive activities that raise your heart rate, quicken your breathing, and are done for at least ten minutes in a row. Examples of cardio sports include running, swimming, cycling, tennis, and football (3).
Dietary fibers need water: when they are hydrated enough, they swell up, and only then are they a suitable food source for your gut bacteria. So, when you eat more fiber, make sure you drink extra water. If you don’t, the fibers won't swell, which can lead to digestive issues like diarrhea and constipation.
Recommendation: one and a half to two liters of water (including tea, coffee without sugar, skimmed and semi-skimmed milk, and soy drink) per day (1).
These gut bacteria produce propionate, an important substance that regulates sugar metabolism and influences appetite (1).
You're on the right track with your score for propionate-producing bacteria, but it can be improved.
You score lower than most healthy individuals: a propionate deficiency can disturb several body processes. See the tips and explanation below to improve this score.
Starch is a type of dietary fiber found in carbohydrate-rich products like pasta. When cooked pasta cools down, the structure of the starch partially changes into resistant starch, a process called retrogradation. Resistant starch is not digested in the small intestine but fermented by bacteria in the large intestine. During this fermentation process, SCFAs are formed.
Foods with resistant starch act as prebiotics: they stimulate the growth and activity of energy-producing bacteria. Additionally, resistant starch provides a feeling of fullness after eating and stabilizes blood sugar levels.
There is no official recommendation. Our advice: start with one product with resistant starch per week. Gradually work up to several times a week or even every day.
Foods: (lightly) green bananas, peas, legumes, oats, and cooled potatoes, rice, and pasta.
Inulin is a fermentable (soluble) fiber with prebiotic effects: it stimulates beneficial gut bacteria, such as Bifidobacterium, A. muciniphila, and F. prausnitzii (1). Some of these bacteria produce SCFAs, which lower the pH in the gut. This improves the absorption of minerals like calcium, which is good for the bones (2). Inulin also supports the immune system by promoting the growth of bacteria that regulate immune responses (3).
Although inulin is beneficial, high intake can (temporarily) cause flatulence and bloating, as a lot of gas is produced during fermentation. Inulin also attracts water, which softens stool and relieves constipation, but too much can cause diarrhea. Moderate consumption contributes to healthy intestines (4).
There is no official recommendation. Our advice: Start with one product containing inulin per week. Gradually increase to multiple times per week or even daily.
| 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. |
FOS is a fermentable (soluble) fiber with prebiotic effects: it stimulates the growth of beneficial gut bacteria such as Bifidobacterium (1). These bacteria produce SCFAs, which lower the pH in the gut. This improves the absorption of minerals like calcium, which is good for bones (2). FOS also supports the immune system by feeding bacteria that regulate immune responses and help fight infections (3).
Although FOS is beneficial, high intake can (temporarily) cause flatulence and bloating because a lot of gas is produced during fermentation. FOS also attracts water, which softens stool and relieves constipation, but too much can cause diarrhea. Moderate consumption contributes to healthy intestines (4).
There is no official recommendation. Our advice: Start with one product containing FOS per week. Gradually increase to multiple times per week or even daily.
| 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. |
Polyphenols are compounds found in plants that act as antioxidants: they help our immune system by producing antimicrobial particles. In this way, polyphenols inhibit the growth of unwanted bacteria, such as Clostridium perfringens (1, 2).
There is no official recommendation. Our advice: Start with one polyphenol-containing product per week. Gradually increase to multiple times per week or even daily.
| 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 |
Exercise, especially cardio, stimulates the growth of bacterial species that you cannot activate with diet alone, including important butyrate-producing bacteria (1,2). These contribute to better circulation, oxygen supply, bile production, digestion, and inflammation reduction.
Recommendation: at least two hours of cardio sports per week. This includes intensive activities that raise your heart rate, quicken your breathing, and are done for at least ten minutes in a row. Examples of cardio sports include running, swimming, cycling, tennis, and football (3).
Dietary fibers need water: when they are hydrated enough, they swell up, and only then are they a suitable food source for your gut bacteria. So, when you eat more fiber, make sure you drink extra water. If you don’t, the fibers won't swell, which can lead to digestive issues like diarrhea and constipation.
Recommendation: one and a half to two liters of water (including tea, coffee without sugar, skimmed and semi-skimmed milk, and soy drink) per day (1).
Bacteria are not so much 'good' or 'bad', but rather 'beneficial' or 'undesirable'. Some bacteria can play a role in health problems. In small amounts, they do little harm. However, when they are excessively present, they can cause (intestinal) issues. The unwanted bacterial groups we discuss in this report are sulfate-reducing bacteria, proteobacteria, and a group of specific species.
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.
Good job! Your score for hydrogen sulfide-producing bacteria is good.
Keep it up. See the tips below to maintain this score.
Your total score is a combination of the scores for Bilophila wadsworthia and Desulfovibrio .
Some people (with IBS) have gut discomfort that may be caused by (too high an intake of) fiber-rich foods. These products stimulate the growth and activity of gas-producing bacteria, which, in high numbers, can cause bloating and excessive flatulence.
The low-FODMAP diet is a method to determine which fiber-rich products are causing the discomfort. This diet consists of a few weeks during which you avoid products with FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) as much as possible. Then, you reintroduce the FODMAPs one by one to identify which foods cause the discomfort. Seek advice and guidance from a dietitian if you want to follow 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.
Good job! Your score for Bilophila wadsworthia is low.
Keep it up. See the tips below to maintain this score.
Fiber-rich foods are important for digestion and healthy bowel movements. Fiber stimulates the production of SCFAs (butyrate, propionate, and acetate) and the growth and activity of B. wadsworthia.
Recommendation: 30 to 40 grams of fiber per day (1). This is equivalent to approximately 250 grams of vegetables, two pieces of fruit, four to eight slices of whole grain bread, and four to five scoops of potatoes, whole grain pasta, brown rice, legumes, or other grain products.
Foods: fruits, vegetables, legumes, and whole grain rice/pasta/bread
Probiotics are live, beneficial bacteria (often Lactobacillus and Bifidobacterium) naturally found in certain foods, such as unpasteurized dairy products. When you eat or drink these, the bacteria temporarily enter your gut, where they help displace unwanted bacteria and stimulate the growth of desirable species. In this way, probiotics can help restore your microbiome (1).
There is no official recommendation. Our advice: Start with one probiotic product per week. Gradually increase to multiple times per week or even daily.
Foods: kefir, Yakult, and certain yogurts.
Stimulate the growth of beneficial bacteria. Check your scores for Keystone species - Total and Lactate producing bacteria - Total.
Foods rich in saturated fats stimulate the growth of the unwanted bacterium Bilophila wadsworthia (1, 2).
Foods: meat, full-fat dairy products, butter, full-fat cheese (48+), many ultra-processed products (cookies, cakes, and snacks), coconut oil, and palm oil.
There is no official recommendation. Our advice: A maximum of seven products per week that are rich in saturated fat. (All products containing fat contain both saturated and unsaturated fat, but the ratio can vary greatly. Choose products with mostly unsaturated fats instead of saturated fats; unsaturated fats are very healthy in moderation.)
Strengthen your microbiota by stimulating the growth and activity of beneficial bacteria. Therefore, check your scores for Diversity score - Total and Energy producing bacteria - Total.
Red meat is a food source for Bilophila wadsworthia, which causes this unwanted bacteria to grow faster (1, 2).
Foods: Red meat is the muscle meat from mammals, such as cows, pigs, sheep, goats, and horses.
Probiotics are live, beneficial bacteria (often Lactobacillus and Bifidobacterium) naturally found in certain foods, such as fermented foods. When you eat these, the bacteria temporarily enter your gut, where they help displace unwanted bacteria and stimulate the growth of desirable species. In this way, probiotics can help restore your microbiome (1).
There is no official recommendation. Our advice: Start with one probiotic product per week. Gradually increase to multiple times per week or even daily.
Foods: Kombucha, tamari, shoyu, miso, tempeh, amazake, kimchi, olives, pickles, sauerkraut, and other pickled vegetables.
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.
Good job! Your score for Desulfovibrio is low.
Keep it up. See the tips below to maintain this score.
Stimulate the growth of beneficial bacteria. Check your scores for Keystone species - Total and Lactate producing bacteria - Total.
Strengthen your microbiota by stimulating the growth and activity of beneficial bacteria. Therefore, check your scores for Diversity score - Total and 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 job! Your score for proteobacteria is low.
Keep it up. See the tips below to maintain this score.
Stimulate the growth of beneficial bacteria. Check your scores for Keystone species - Total and Lactate producing bacteria - Total.
Strengthen your microbiota by stimulating the growth and activity of beneficial bacteria. Therefore, check your scores for Diversity score - Total and Energy producing bacteria - Total.
Probiotics are live, beneficial bacteria (often Lactobacillus and Bifidobacterium) that are naturally found in certain foods, such as unpasteurized dairy products. When you eat or drink these, the bacteria temporarily enter your gut, where they help displace unwanted bacteria and stimulate the growth of desirable species. In this way, probiotics can help restore your microbiome (1, 2).
There is no official recommendation. Our advice: Start with one probiotic product per week. Gradually increase to multiple times per week or even daily.
Foods: kefir, Yakult, and certain yogurts.
Probiotics are live, beneficial bacteria (often Lactobacillus and Bifidobacterium) that are naturally found in certain foods, such as fermented foods. When you eat these, the bacteria temporarily enter your gut, where they help displace unwanted bacteria and stimulate the growth of desirable species. In this way, probiotics can help restore your microbiome (1, 2).
There is no official recommendation. Our advice: Start with one probiotic product per week. Gradually increase to multiple times per week or even daily.
Foods: Kombucha, tamari, shoyu, miso, tempeh, amazake, kimchi, olives, pickles, sauerkraut, and other pickled vegetables.
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 job! Your total score for Specific species is low.
Keep it up. See the score for each specific species below.
Your total score is a combination of the scores for Bilophila wadsworthia, Clostridioides difficile, Clostridium perfringens, Enterobacter, Fusobacterium, and Desulfovibrio .
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.
Red meat is a food source for Bilophila wadsworthia, which causes this unwanted bacteria to grow faster (1, 2).
Foods: Red meat is the muscle meat from mammals, such as cows, pigs, sheep, goats, and horses.
Foods rich in saturated fats stimulate the growth of the unwanted bacterium Bilophila wadsworthia (1, 2).
Foods: meat, full-fat dairy products, butter, full-fat cheese (48+), many ultra-processed products (cookies, cakes, and snacks), coconut oil, and palm oil.
There is no official recommendation. Our advice: A maximum of seven products per week that are rich in saturated fat. (All products containing fat contain both saturated and unsaturated fat, but the ratio can vary greatly. Choose products with mostly unsaturated fats instead of saturated fats; unsaturated fats are very healthy in moderation.)
Fiber-rich foods are important for digestion and for a healthy bowel movement. Fiber stimulates the production of SCFAs (short-chain fatty acids).
Recommendation: 30 grams (for women) to 40 grams (for men) of fiber per day (1). This is roughly equivalent to about 250 grams of vegetables, two pieces of fruit, four to eight slices of whole-grain bread, and four to five tablespoons of potatoes, whole wheat pasta, brown rice, legumes, or other whole grains.
Foods: fruit, vegetables, legumes, and whole-grain rice/pasta/bread.
Probiotics are live, beneficial bacteria (often Lactobacillus and Bifidobacterium) naturally found in certain foods, such as unpasteurized dairy products. When you eat or drink these, the bacteria temporarily enter your gut, where they help displace unwanted bacteria and stimulate the growth of desirable species. In this way, probiotics can help restore your microbiome (1).
There is no official recommendation. Our advice: Start with one probiotic product per week. Gradually increase to multiple times per week or even daily.
Foods: kefir, Yakult, and certain yogurts.
Probiotics are live, beneficial bacteria (often Lactobacillus and Bifidobacterium) naturally found in certain foods, such as fermented foods. When you eat these, the bacteria temporarily enter your gut, where they help displace unwanted bacteria and stimulate the growth of desirable species. In this way, probiotics can help restore your microbiome (1).
There is no official recommendation. Our advice: Start with one probiotic product per week. Gradually increase to multiple times per week or even daily.
Foods: Kombucha, tamari, shoyu, miso, tempeh, amazake, kimchi, olives, pickles, sauerkraut, and other pickled vegetables.
Strengthen your microbiota by stimulating the growth and activity of beneficial bacteria. Therefore, check your scores for Diversity score - Total and Energy producing bacteria - Total.
Stimulate the growth of beneficial bacteria. Check your scores for Keystone species - Total and Lactate 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.
Good job! Your score for Clostridioides difficile is low.
Keep it up. Check the tips below to maintain this score.
Strengthen your microbiota by stimulating the growth and activity of beneficial bacteria. Therefore, check your scores for Diversity score - Total and Energy producing bacteria - Total.
Using probiotics during an antibiotic course can help reduce gut discomfort.
Antibiotics do not distinguish between beneficial and harmful bacteria. As a result, the microbiome can become imbalanced during and after an antibiotic course. The surviving bacteria may seize the opportunity to grow more aggressively. The well-known pathogen Clostridium difficile does this, which can lead to a C. difficile infection (CDI), causing mild diarrhea, nausea, and even severe inflammation of the colon (colitis) (1). There are also other unwanted bacteria that can take over during antibiotic use, disturbing the microbiome. The use of probiotic foods (or supplements) can help restore balance to the microbiome, as more beneficial bacteria will live in the intestines (1 ,2).
Discuss with a dietitian how you can incorporate probiotics into your diet.
Stimulate the growth of beneficial bacteria. Check your scores for Keystone species - Total and Lactate producing bacteria - Total.
Probiotics are living, beneficial bacteria (often Lactobacillus and Bifidobacterium) that naturally occur in certain foods, such as in unpasteurized dairy products. When you eat/drink these, the bacteria temporarily enter your intestines. There, they help displace unwanted bacteria and stimulate the growth of desirable species. In this way, probiotics can help restore your microbiome and prevent an overgrowth of C. Difficile (1).
There is no official recommendation. Our advice: Start with one probiotic product per week. Gradually increase to multiple times a week or even every day.
Foods: kefir, Yakult, and certain yogurts.
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).
Good job! Your score for Clostridium perfringens is low.
Keep it up. Check the tips below to maintain this score.
Strengthen your microbiota by stimulating the growth and activity of beneficial bacteria. Therefore, check your scores for Diversity score - Total and Energy producing bacteria - Total.
Stimulate the growth of beneficial bacteria. Check your scores for Keystone species - Total and Lactate producing bacteria - Total.
Polyphenols are compounds found in plants that act as antioxidants: they help our immune system by producing antimicrobial particles. In this way, polyphenols inhibit the growth of unwanted bacteria, such as Clostridium perfringens (1, 2).
There is no official recommendation. Our advice: Start with one polyphenol-containing product per week. Gradually increase to multiple times per week or even daily.
| 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).
Good job! Your score for Enterobacter is low.
Keep it up. Check the tips below to maintain this score.
Stimulate the growth of beneficial bacteria. Check your scores for Keystone species - Total and Lactate producing bacteria - Total.
Foods with saturated fat stimulate the growth of the unwanted bacterium Enterobacter. Products without (saturated) fat can reduce the abundance of this bacterium (1, 2).
Foods: meat, full-fat dairy products, butter, full-fat cheese (48+), many ultra-processed products (cookies, cakes, and snacks), coconut oil, and palm oil.
There is no official recommendation. Our advice: A maximum of seven products that are high in saturated fat per week. (All products with fat contain both saturated and unsaturated fats, but the ratio can vary greatly. Choose products with mostly unsaturated fat instead of saturated fat. Unsaturated fats are very healthy.)
Strengthen your microbiota by stimulating the growth and activity of beneficial bacteria. Therefore, check your scores for Diversity score - Total and Energy producing bacteria - Total.
Ultra-processed foods contain added sugars, fats, and E-numbers to improve taste and shelf life, among other things. Think of cookies, candy, chips, and processed meats. They are low in nutrients, reduce the diversity of your microbiome, and even feed unwanted bacteria (1, 2, 3).
Unprocessed foods are products that are eaten without additives or factory processes, such as vegetables, fruit, and unsalted nuts.
Many products are (a little) processed, such as pasteurized milk, whole grain bread, or frozen vegetables. Legumes are canned to keep them longer, and dairy is sometimes defatted (low-fat milk, 30+ cheese). Processed products can also contain beneficial additions, such as vitamins A and D in margarine. Products that are slightly processed are not necessarily bad.
There is no official recommendation. Our advice: limit ultra-processed products to seven per week to keep your gut health and diversity score high.
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.
Good job! Your score for Fusobacterium is low.
Keep it up. Check the tips below to maintain this score.
Strengthen your microbiota by stimulating the growth and activity of beneficial bacteria. Therefore, check your scores for Diversity score - Total and Energy producing bacteria - Total.
Stimulate the growth of beneficial bacteria. Check your scores for Keystone species - Total and Lactate producing bacteria - Total.
Foods with saturated fat stimulate the growth of the unwanted bacterium Fusobacterium (1). Products without (saturated) fat can reduce the abundance of this bacterium.
Foods: meat, full-fat dairy products, butter, full-fat cheese (48+), many ultra-processed products (cookies, cakes, and snacks), coconut oil, and palm oil.
There is no official recommendation. Our advice: A maximum of seven products that are high in saturated fat per week. (All products with fat contain both saturated and unsaturated fats, but the ratio can vary greatly. Choose products with mostly unsaturated fat instead of saturated fat. Unsaturated fats are very healthy.)
Many bacteria are beneficial for (gut) health. The bacterial groups we are talking about here are keystone species, gas-producing bacteria, lactate-producing bacteria, and mucine-degrading bacteria. Below we explain what these beneficial bacteria do for you.
Despite their value, it is unfavorable if these species are excessively present: by taking up too much space, they push out other (beneficial) bacteria. Therefore, balance is important.
Gut bacteria that fall under the keystone species category carry a lot of responsibility: they communicate with other organs, regulate nutrient absorption, and reduce the chance of inflammation. Keystone species do this, among other things, by stimulating the growth and activity of other beneficial bacteria (1).
Is your total score for keystone species orange or pink? Then make sure to review the information below to improve your score. If it's green, there's less priority here.
Good job! Your total score for cornerstone species is good. Keep it up. Check the tips below to maintain this score.
Despite your green total score, the score for a specific cornerstone species might still be orange or pink. That's okay. The important thing is that your total score is good (green), as it means there are enough bacteria in your microbiome performing all the necessary activities.
The balance between cornerstone species and other beneficial bacteria is important. An excess of cornerstone species can suppress the growth of other desirable bacteria. Therefore, check your scores for Diversity score - Total and Energy producing bacteria - Total.
Check your score for Faecalibacterium prausnitzii, Akkermansia muciniphila, Eubacterium rectale, Blautia, and Ruminococcus.
Faecalibacterium prausnitzii is responsible for the production of butyrate, a substance that keeps the intestinal wall strong and reduces the risk of inflammation (1,2). A low amount of F. prausnitzii has been linked to inflammatory bowel diseases (IBD) and irritable bowel syndrome (IBS) (3,4).
Your score for F. Prausnitzii matches that of most healthy people, and that's good! This contributes to a good total score. Therefore, you don't need to change your score for F. Prausnitzii.
More importantly, your total score for mucin-degrading bacteria is green: you’re on the right track. Is your score orange? Then check the other individual cornerstone species below to see how you can improve them (if you have complaints). Your score for F. Prausnitzii already contributes well to the total.
A lower score for F. prausnitzii is not necessarily bad; what matters is that there are enough bacteria in total that produce butyrate. Therefore, check your score for Butyrate producing bacteria and the corresponding tips to improve them.
Inulin is a fermentable (soluble) fiber with prebiotic effects: it stimulates beneficial gut bacteria, such as Bifidobacterium, A. muciniphila, and F. prausnitzii (1). Some of these bacteria produce SCFAs, which lower the pH in the gut. This improves the absorption of minerals like calcium, which is good for the bones (2). Inulin also supports the immune system by promoting the growth of bacteria that regulate immune responses (3).
Although inulin is beneficial, high intake can (temporarily) cause flatulence and bloating, as a lot of gas is produced during fermentation. Inulin also attracts water, which softens stool and relieves constipation, but too much can cause diarrhea. Moderate consumption contributes to healthy intestines (4).
There is no official recommendation. Our advice: Start with one product containing inulin per week. Gradually increase to multiple times per week or even daily.
| 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. |
FOS is a fermentable (soluble) fiber with prebiotic effects: it stimulates the growth of beneficial gut bacteria such as Bifidobacterium (1). These bacteria produce SCFAs, which lower the pH in the gut. This improves the absorption of minerals like calcium, which is good for bones (2). FOS also supports the immune system by feeding bacteria that regulate immune responses and help fight infections (3).
Although FOS is beneficial, high intake can (temporarily) cause flatulence and bloating because a lot of gas is produced during fermentation. FOS also attracts water, which softens stool and relieves constipation, but too much can cause diarrhea. Moderate consumption contributes to healthy intestines (4).
There is no official recommendation. Our advice: Start with one product containing FOS per week. Gradually increase to multiple times per week or even daily.
| 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. |
GOS is a fermentable (soluble) fiber with prebiotic effects: it stimulates beneficial gut bacteria such as A. muciniphila, F. prausnitzii, butyrate- and lactate-producing bacteria. Some of these bacteria produce SCFAs, which strengthen the gut lining and protect against harmful particles and inflammation. GOS also supports the immune system by feeding bacteria that produce substances that regulate immune responses (1, 2, 3).
Additionally, GOS promotes gut motility and attracts water, which relieves constipation (4). However, a sudden high intake of GOS-containing products can (temporarily) cause diarrhoea. Moderate consumption contributes to healthy intestines.
There is no official recommendation. Our advice: Start with one product containing GOS per week. Gradually increase to multiple times per week or even daily.
Foods: cow's milk, goat's milk, yogurt, legumes, and vegetables like beets and Brussels sprouts.
Polyphenols are compounds found in plants that act as antioxidants: they help our immune system by producing antimicrobial particles. In this way, polyphenols inhibit the growth of unwanted bacteria, such as Clostridium perfringens (1, 2).
There is no official recommendation. Our advice: Start with one polyphenol-containing product per week. Gradually increase to multiple times per week or even daily.
| 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 |
Akkermansia muciniphila helps with the creation of a fresh mucus layer on the inside of the intestinal wall, which keeps it strong and reduces the risk of inflammation (1, 2). The absence of A. muciniphila is not harmful, but having it provides a health benefit.
The test has not detected A. muciniphila in your microbiome (keep in mind the detection threshold). Check the tips below to bring A. muciniphila to light.
More importantly, your total score for cornerstone species is green: you're doing well! If your total score is orange because it’s too low, you'll find tips below to improve it by increasing A. muciniphila.
Inulin is a fermentable (soluble) fiber with prebiotic effects: it stimulates beneficial gut bacteria, such as Bifidobacterium, A. muciniphila, and F. prausnitzii (1). Some of these bacteria produce SCFAs, which lower the pH in the gut. This improves the absorption of minerals like calcium, which is good for the bones (2). Inulin also supports the immune system by promoting the growth of bacteria that regulate immune responses (3).
Although inulin is beneficial, high intake can (temporarily) cause flatulence and bloating, as a lot of gas is produced during fermentation. Inulin also attracts water, which softens stool and relieves constipation, but too much can cause diarrhea. Moderate consumption contributes to healthy intestines (4).
There is no official recommendation. Our advice: Start with one product containing inulin per week. Gradually increase to multiple times per week or even daily.
| 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. |
FOS is a fermentable (soluble) fiber with prebiotic effects: it stimulates the growth of beneficial gut bacteria such as Bifidobacterium (1). These bacteria produce SCFAs, which lower the pH in the gut. This improves the absorption of minerals like calcium, which is good for bones (2). FOS also supports the immune system by feeding bacteria that regulate immune responses and help fight infections (3).
Although FOS is beneficial, high intake can (temporarily) cause flatulence and bloating because a lot of gas is produced during fermentation. FOS also attracts water, which softens stool and relieves constipation, but too much can cause diarrhea. Moderate consumption contributes to healthy intestines (4).
There is no official recommendation. Our advice: Start with one product containing FOS per week. Gradually increase to multiple times per week or even daily.
| 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. |
GOS is a fermentable (soluble) fiber with prebiotic effects: it stimulates beneficial gut bacteria such as A. muciniphila, F. prausnitzii, butyrate- and lactate-producing bacteria. Some of these bacteria produce SCFAs, which strengthen the gut lining and protect against harmful particles and inflammation. GOS also supports the immune system by feeding bacteria that produce substances that regulate immune responses (1, 2, 3).
Additionally, GOS promotes gut motility and attracts water, which relieves constipation (4). However, a sudden high intake of GOS-containing products can (temporarily) cause diarrhoea. Moderate consumption contributes to healthy intestines.
There is no official recommendation. Our advice: Start with one product containing GOS per week. Gradually increase to multiple times per week or even daily.
Foods: cow's milk, goat's milk, yogurt, legumes, and vegetables like beets and Brussels sprouts.
Polyphenols are compounds found in plants that act as antioxidants: they help our immune system by producing antimicrobial particles. In this way, polyphenols inhibit the growth of unwanted bacteria, such as Clostridium perfringens (1, 2).
There is no official recommendation. Our advice: Start with one polyphenol-containing product per week. Gradually increase to multiple times per week or even daily.
| 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 |
Intermittent fasting is a form of alternating fasting and eating. One example of this is fasting for a certain number of hours per day. During the hours when you are not eating, the bacteria in your gut are not fed either. Many bacteria will not grow during these hours. However, Akkermansia muciniphila thrives in these conditions: this bacterium mainly grows by eating the gut mucus. Therefore, fasting can stimulate the growth of A. muciniphila.
This way of eating can (indirectly) help stimulate the growth of A. muciniphila (1, 2, 3).
Seek advice and guidance from a specialist (dietitian) if you wish to practice intermittent fasting.
Eubacterium rectale is responsible for the production of butyrate, a substance that keeps the intestinal wall strong and reduces the risk of inflammation. It also supports the growth and activity of other beneficial bacteria (such as energy-producing) in the intestines (1). A low amount of E. rectale has been linked to inflammatory bowel diseases (IBD) (2).
Your score for E. rectale matches that of most healthy people, and that's good! This contributes to a good total score. Therefore, you don't need to change your score for E. rectale.
More importantly, your total score for cornerstone species is green: you're on the right track. If it’s orange or pink, go through the other individual cornerstone species to determine which need improvement (if you have complaints).
Starch is a type of dietary fiber found in carbohydrate-rich products like pasta. When cooked pasta cools down, the structure of the starch partially changes into resistant starch, a process called retrogradation. Resistant starch is not digested in the small intestine but fermented by bacteria in the large intestine. During this fermentation process, SCFAs are formed.
Foods with resistant starch act as prebiotics: they stimulate the growth and activity of energy-producing bacteria. Additionally, resistant starch provides a feeling of fullness after eating and stabilizes blood sugar levels.
There is no official recommendation. Our advice: start with one product with resistant starch per week. Gradually work up to several times a week or even every day.
Foods: (lightly) green bananas, peas, legumes, oats, and cooled potatoes, rice, and pasta.
Fiber-rich foods are important for digestion and healthy bowel movements. Fiber stimulates the production of SCFAs (butyrate, propionate, and acetate) and the growth and activity of E. rectale (1, 2).
Recommendation: 30 to 40 grams of fiber per day (3). This is equivalent to approximately 250 grams of vegetables, two pieces of fruit, four to eight slices of whole grain bread, and four to five scoops of potatoes, whole grain pasta, brown rice, legumes, or other grain products.
Foods: fruits, vegetables, legumes, and whole grain rice/pasta/bread.
Polyphenols are compounds found in plants that act as antioxidants: they help our immune system by producing antimicrobial particles. In this way, polyphenols inhibit the growth of unwanted bacteria, such as Clostridium perfringens (1, 2).
There is no official recommendation. Our advice: Start with one polyphenol-containing product per week. Gradually increase to multiple times per week or even daily.
| 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 |
Blautia is associated with an improved metabolism and immune system of the body (1). A high level of this bacterium may play a role in irritable bowel syndrome (IBS) (2, 3).
Your score for Blautia matches that of most healthy people, and that's good! This contributes to a good total score. Therefore, you don't need to change your score for Blautia.
More importantly, your total score for cornerstone species is green: you're doing well. If your total score is orange, check the other individual cornerstone species below to see how you can improve them (if you have complaints). Your score for Blautia already contributes well to the total.
Fiber-rich foods are important for digestion and healthy bowel movements. Fiber stimulates the production of SCFAs (butyrate, propionate, and acetate) and the growth and activity of Blautia (1).
Recommendation: 30 to 40 grams of fiber per day (2). This is equivalent to approximately 250 grams of vegetables, two pieces of fruit, four to eight slices of whole grain bread, and four to five scoops of potatoes, whole grain pasta, brown rice, legumes, or other grain products.
Foods: fruits, vegetables, legumes, and whole grain rice/pasta/bread.
Ruminococcus is a common gut bacterium (1). This bacterium produces the beneficial lactate and acetate, which contribute to the growth and activity of desired bacteria (2, 3). There seems to be a link between Ruminococcus and irritable bowel syndrome (IBS), but it is not yet entirely clear how this bacterium contributes to the symptoms.
Your score for Ruminococcus matches that of most healthy people, and that's good! This contributes to a good total score. Therefore, you don't need to change your score for Ruminococcus.
More importantly, your total score for cornerstone species is green: you're doing well. If your score is orange, check the other individual cornerstone species to see how you can improve them (if you have complaints). Your score for Ruminococcus already contributes well to the total.
Starch is a type of dietary fiber found in carbohydrate-rich products like pasta. When cooked pasta cools down, the structure of the starch partially changes into resistant starch, a process called retrogradation. Resistant starch is not digested in the small intestine but fermented by bacteria in the large intestine. During this fermentation process, SCFAs are formed.
Foods with resistant starch act as prebiotics: they stimulate the growth and activity of energy-producing bacteria. Additionally, resistant starch provides a feeling of fullness after eating and stabilizes blood sugar levels.
There is no official recommendation. Our advice: start with one product with resistant starch per week. Gradually work up to several times a week or even every day.
Foods: (lightly) green bananas, peas, legumes, oats, and cooled potatoes, rice, and pasta.
We have discussed the most important cornerstone species above. There are many other beneficial bacteria, but there are too many to list one by one. Instead, we now give you a total score of all cornerstone species in your microbiome.
Check below your score for the remaining cornerstone species. If your score is within the green bar, you're doing well. If your score is to the left or right outside the bar, that’s not necessarily bad: what matters most is that the total score for cornerstone species is good (green).
If your score lies outside the bar on the left or right, that is not necessarily bad: it is most important that the Keystone species - Total is good (green).
Gas-producing bacteria are extremely important because they produce short-chain fatty acids during the fermentation of dietary fibers. During fermentation, gases such as carbon dioxide and methane are also produced as byproducts (1). These gases are useful, but too much can lead to bloating and excessive flatulence (2).
Is your total score for gas-producing bacteria orange or pink? Then carefully review the information below to improve the score. If it is green, this is less of a priority.
Good job! Your total score for gas-producing bacteria is good.
Keep it up. See the tips below to maintain this score.
Your total score for gas-producing bacteria is a combination of Hydrogen sulphide-producing bacteria – Total, Methane-producing bacteria, and Hydrogen-producing bacteria.
Check your score for Energy producing bacteria - Total.
Hydrogen sulfide-producing bacteria convert sulfate into hydrogen sulfide, a gas that is useful in small amounts because it, among other things, strengthens the intestinal wall (1).
Good job! Your score for hydrogen sulfide-producing bacteria is good.
Keep it up. See the tips below to maintain this score.
Check your score for Sulphate reducing bacteria – Total.
Methane-producing bacteria produce methane gas during the fermentation process. In small amounts, methane is useful, but an excess of it can lead to constipation (IBS-C) (1).
Good job! Your score for methane-producing bacteria is good.
Keep it up. See the tips below to maintain this score.
Some people (with IBS) have gut discomfort that may be caused by (too high an intake of) fiber-rich foods. These products stimulate the growth and activity of gas-producing bacteria, which, in high numbers, can cause bloating and excessive flatulence.
The low-FODMAP diet is a method to determine which fiber-rich products are causing the discomfort. This diet consists of a few weeks during which you avoid products with FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) as much as possible. Then, you reintroduce the FODMAPs one by one to identify which foods cause the discomfort. Seek advice and guidance from a dietitian if you want to follow a low-FODMAP diet.
Strengthen your microbiota by stimulating the growth and activity of beneficial bacteria. Therefore, check your scores for Keystone species - Total and Lactate producing bacteria - Total.
Stimulate the growth of beneficial bacteria. Check your scores for Diversity score - Total and Energy producing bacteria - Total.
Check your score for Energy producing bacteria - Total.
Hydrogen-producing bacteria produce hydrogen gas during the fermentation process (1). In small amounts, this gas is useful, but an excess can stimulate the production of methane gas – leading to constipation (IBS-C) (2, 3). Excess hydrogen can also stimulate the production of hydrogen sulfide – which causes intestinal inflammation (4).
Good job! Your score for hydrogen-producing bacteria is good.
Keep it up. See the tips below to maintain this score.
Stimulate the growth of beneficial bacteria. Check your scores for Keystone species - Total and Lactate producing bacteria - Total.
Strengthen your microbiota by stimulating the growth and activity of beneficial bacteria. Therefore, check your scores for Keystone species - Total and Lactate producing bacteria - Total.
Check your score for 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.
Great job! Your total score for lactate-producing bacteria is good.
Keep it up. Check the tips below to maintain this score.
Your total score for lactate-producing bacteria is a combination of the scores for Bifidobacterium, Lactobacillus, Enterococcus, and 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.
Great job! Your score for Bifidobacteria is good.
Keep it up. Check the tips below to maintain this score.
Probiotics are live, beneficial bacteria (often Lactobacillus and Bifidobacterium) that are naturally found in certain foods, such as unpasteurized dairy products. When you eat or drink these, the bacteria temporarily enter your gut, where they help displace unwanted bacteria and stimulate the growth of desirable species. In this way, probiotics can help restore your microbiome (1, 2).
There is no official recommendation. Our advice: Start with one probiotic product per week. Gradually increase to multiple times per week or even daily.
Foods: kefir, Yakult, and certain yogurts.
Probiotics are live, beneficial bacteria (often Lactobacillus and Bifidobacterium) that are naturally found in certain foods, such as fermented foods. When you eat these, the bacteria temporarily enter your gut, where they help displace unwanted bacteria and stimulate the growth of desirable species. In this way, probiotics can help restore your microbiome (1, 2).
There is no official recommendation. Our advice: Start with one probiotic product per week. Gradually increase to multiple times per week or even daily.
Foods: Kombucha, tamari, shoyu, miso, tempeh, amazake, kimchi, olives, pickles, sauerkraut, and other pickled vegetables.
Inulin is a fermentable (soluble) fiber with prebiotic effects: it stimulates beneficial gut bacteria, such as Bifidobacterium, A. muciniphila, and F. prausnitzii (1). Some of these bacteria produce SCFAs, which lower the pH in the gut. This improves the absorption of minerals like calcium, which is good for the bones (2). Inulin also supports the immune system by promoting the growth of bacteria that regulate immune responses (3).
Although inulin is beneficial, high intake can (temporarily) cause flatulence and bloating, as a lot of gas is produced during fermentation. Inulin also attracts water, which softens stool and relieves constipation, but too much can cause diarrhea. Moderate consumption contributes to healthy intestines (4).
There is no official recommendation. Our advice: Start with one product containing inulin per week. Gradually increase to multiple times per week or even daily.
| 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. |
FOS is a fermentable (soluble) fiber with prebiotic effects: it stimulates the growth of beneficial gut bacteria such as Bifidobacterium (1). These bacteria produce SCFAs, which lower the pH in the gut. This improves the absorption of minerals like calcium, which is good for bones (2). FOS also supports the immune system by feeding bacteria that regulate immune responses and help fight infections (3).
Although FOS is beneficial, high intake can (temporarily) cause flatulence and bloating because a lot of gas is produced during fermentation. FOS also attracts water, which softens stool and relieves constipation, but too much can cause diarrhea. Moderate consumption contributes to healthy intestines (4).
There is no official recommendation. Our advice: Start with one product containing FOS per week. Gradually increase to multiple times per week or even daily.
| 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. |
GOS is a fermentable (soluble) fiber with prebiotic effects: it stimulates beneficial gut bacteria such as A. muciniphila, F. prausnitzii, butyrate- and lactate-producing bacteria. Some of these bacteria produce SCFAs, which strengthen the gut lining and protect against harmful particles and inflammation. GOS also supports the immune system by feeding bacteria that produce substances that regulate immune responses (1, 2, 3).
Additionally, GOS promotes gut motility and attracts water, which relieves constipation (4). However, a sudden high intake of GOS-containing products can (temporarily) cause diarrhoea. Moderate consumption contributes to healthy intestines.
There is no official recommendation. Our advice: Start with one product containing GOS per week. Gradually increase to multiple times per week or even daily.
Foods: cow's milk, goat's milk, yogurt, legumes, and vegetables like beets and Brussels sprouts.
Polyphenols are compounds found in plants that act as antioxidants: they help our immune system by producing antimicrobial particles. In this way, polyphenols inhibit the growth of unwanted bacteria, such as Clostridium perfringens (1, 2).
There is no official recommendation. Our advice: Start with one polyphenol-containing product per week. Gradually increase to multiple times per week or even daily.
| 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 |
Pectin is a fermentable (soluble) fiber with prebiotic effects: it stimulates beneficial gut bacteria, such as Faecalibacterium, Bifidobacterium, and butyrate-producing species (1).
Pectin is soluble and has a gel-like structure, which makes gut motility easier. Due to its solubility, it softens stool and relieves constipation(2). A sudden high intake of pectin can temporarily cause gas formation.
There is no official recommendation. Our advice: Start with one product containing pectin per week. Gradually increase to multiple times per week or even daily.
| 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-rich foods are important for digestion and for a healthy bowel movement. Fiber stimulates the production of SCFAs (short-chain fatty acids).
Recommendation: 30 grams (for women) to 40 grams (for men) of fiber per day (1). This is roughly equivalent to about 250 grams of vegetables, two pieces of fruit, four to eight slices of whole-grain bread, and four to five tablespoons of potatoes, whole wheat pasta, brown rice, legumes, or other whole grains.
Foods: fruit, vegetables, legumes, and whole-grain rice/pasta/bread.
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 job! Your score for Lactobacillus is good.
Keep it up. Check the tips below to maintain this score.
Probiotics are live, beneficial bacteria (often Lactobacillus and Bifidobacterium) that are naturally found in certain foods, such as unpasteurized dairy products. When you eat or drink these, the bacteria temporarily enter your gut, where they help displace unwanted bacteria and stimulate the growth of desirable species. In this way, probiotics can help restore your microbiome (1, 2).
There is no official recommendation. Our advice: Start with one probiotic product per week. Gradually increase to multiple times per week or even daily.
Foods: kefir, Yakult, and certain yogurts.
Probiotics are live, beneficial bacteria (often Lactobacillus and Bifidobacterium) that are naturally found in certain foods, such as fermented foods. When you eat these, the bacteria temporarily enter your gut, where they help displace unwanted bacteria and stimulate the growth of desirable species. In this way, probiotics can help restore your microbiome (1, 2).
There is no official recommendation. Our advice: Start with one probiotic product per week. Gradually increase to multiple times per week or even daily.
Foods: Kombucha, tamari, shoyu, miso, tempeh, amazake, kimchi, olives, pickles, sauerkraut, and other pickled vegetables.
Fiber-rich foods are important for digestion and for a healthy bowel movement. Fiber stimulates the production of SCFAs (short-chain fatty acids).
Recommendation: 30 grams (for women) to 40 grams (for men) of fiber per day (1). This is roughly equivalent to about 250 grams of vegetables, two pieces of fruit, four to eight slices of whole-grain bread, and four to five tablespoons of potatoes, whole wheat pasta, brown rice, legumes, or other whole grains.
Foods: fruit, vegetables, legumes, and whole-grain rice/pasta/bread.
Inulin is a fermentable (soluble) fiber with prebiotic effects: it stimulates beneficial gut bacteria, such as Bifidobacterium, A. muciniphila, and F. prausnitzii (1). Some of these bacteria produce SCFAs, which lower the pH in the gut. This improves the absorption of minerals like calcium, which is good for the bones (2). Inulin also supports the immune system by promoting the growth of bacteria that regulate immune responses (3).
Although inulin is beneficial, high intake can (temporarily) cause flatulence and bloating, as a lot of gas is produced during fermentation. Inulin also attracts water, which softens stool and relieves constipation, but too much can cause diarrhea. Moderate consumption contributes to healthy intestines (4).
There is no official recommendation. Our advice: Start with one product containing inulin per week. Gradually increase to multiple times per week or even daily.
| 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. |
FOS is a fermentable (soluble) fiber with prebiotic effects: it stimulates the growth of beneficial gut bacteria such as Bifidobacterium (1). These bacteria produce SCFAs, which lower the pH in the gut. This improves the absorption of minerals like calcium, which is good for bones (2). FOS also supports the immune system by feeding bacteria that regulate immune responses and help fight infections (3).
Although FOS is beneficial, high intake can (temporarily) cause flatulence and bloating because a lot of gas is produced during fermentation. FOS also attracts water, which softens stool and relieves constipation, but too much can cause diarrhea. Moderate consumption contributes to healthy intestines (4).
There is no official recommendation. Our advice: Start with one product containing FOS per week. Gradually increase to multiple times per week or even daily.
| 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. |
Polyphenols are compounds found in plants that act as antioxidants: they help our immune system by producing antimicrobial particles. In this way, polyphenols inhibit the growth of unwanted bacteria, such as Clostridium perfringens (1, 2).
There is no official recommendation. Our advice: Start with one polyphenol-containing product per week. Gradually increase to multiple times per week or even daily.
| 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 |
Pectin is a fermentable (soluble) fiber with prebiotic effects: it stimulates beneficial gut bacteria, such as Faecalibacterium, Bifidobacterium, and butyrate-producing species (1).
Pectin is soluble and has a gel-like structure, which makes gut motility easier. Due to its solubility, it softens stool and relieves constipation(2). A sudden high intake of pectin can temporarily cause gas formation.
There is no official recommendation. Our advice: Start with one product containing pectin per week. Gradually increase to multiple times per week or even daily.
| 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 job! Your score for Enterococcus is good.
Keep it up. Check the tips below to maintain this score.
Probiotics are live, beneficial bacteria (often Lactobacillus and Bifidobacterium) that are naturally found in certain foods, such as unpasteurized dairy products. When you eat or drink these, the bacteria temporarily enter your gut, where they help displace unwanted bacteria and stimulate the growth of desirable species. In this way, probiotics can help restore your microbiome (1, 2).
There is no official recommendation. Our advice: Start with one probiotic product per week. Gradually increase to multiple times per week or even daily.
Foods: kefir, Yakult, and certain yogurts.
Probiotics are live, beneficial bacteria (often Lactobacillus and Bifidobacterium) that are naturally found in certain foods, such as fermented foods. When you eat these, the bacteria temporarily enter your gut, where they help displace unwanted bacteria and stimulate the growth of desirable species. In this way, probiotics can help restore your microbiome (1, 2).
There is no official recommendation. Our advice: Start with one probiotic product per week. Gradually increase to multiple times per week or even daily.
Foods: Kombucha, tamari, shoyu, miso, tempeh, amazake, kimchi, olives, pickles, sauerkraut, and other pickled vegetables.
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.
Great job! Your score for Streptococcus is good.
Keep it up. Check the tips below to maintain this score.
Probiotics are live, beneficial bacteria (often Lactobacillus and Bifidobacterium) that are naturally found in certain foods, such as unpasteurized dairy products. When you eat or drink these, the bacteria temporarily enter your gut, where they help displace unwanted bacteria and stimulate the growth of desirable species. In this way, probiotics can help restore your microbiome (1, 2).
There is no official recommendation. Our advice: Start with one probiotic product per week. Gradually increase to multiple times per week or even daily.
Foods: kefir, Yakult, and certain yogurts.
Probiotics are live, beneficial bacteria (often Lactobacillus and Bifidobacterium) that are naturally found in certain foods, such as fermented foods. When you eat these, the bacteria temporarily enter your gut, where they help displace unwanted bacteria and stimulate the growth of desirable species. In this way, probiotics can help restore your microbiome (1, 2).
There is no official recommendation. Our advice: Start with one probiotic product per week. Gradually increase to multiple times per week or even daily.
Foods: Kombucha, tamari, shoyu, miso, tempeh, amazake, kimchi, olives, pickles, sauerkraut, and other pickled vegetables.
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
Great job! Your total score for mucin-degrading bacteria is good.
Keep it up. Check the tips below to maintain this score.
Your total score for mucin-degrading bacteria is a combination of Akkermansia muciniphila, Bacteroides vulgatus, and 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.
The test did not pick up A. muciniphila in your microbiome (take the detection limit into account). Check the tips below to bring out A. muciniphila.
More importantly, your total score for mucin-degrading bacteria is green: you’re on the right track! If your total score is orange because it's too low, you’ll find tips below to improve it by increasing A. muciniphila.
Inulin is a fermentable (soluble) fiber with prebiotic effects: it stimulates beneficial gut bacteria, such as Bifidobacterium, A. muciniphila, and F. prausnitzii (1). Some of these bacteria produce SCFAs, which lower the pH in the gut. This improves the absorption of minerals like calcium, which is good for the bones (2). Inulin also supports the immune system by promoting the growth of bacteria that regulate immune responses (3).
Although inulin is beneficial, high intake can (temporarily) cause flatulence and bloating, as a lot of gas is produced during fermentation. Inulin also attracts water, which softens stool and relieves constipation, but too much can cause diarrhea. Moderate consumption contributes to healthy intestines (4).
There is no official recommendation. Our advice: Start with one product containing inulin per week. Gradually increase to multiple times per week or even daily.
| 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. |
FOS is a fermentable (soluble) fiber with prebiotic effects: it stimulates the growth of beneficial gut bacteria such as Bifidobacterium (1). These bacteria produce SCFAs, which lower the pH in the gut. This improves the absorption of minerals like calcium, which is good for bones (2). FOS also supports the immune system by feeding bacteria that regulate immune responses and help fight infections (3).
Although FOS is beneficial, high intake can (temporarily) cause flatulence and bloating because a lot of gas is produced during fermentation. FOS also attracts water, which softens stool and relieves constipation, but too much can cause diarrhea. Moderate consumption contributes to healthy intestines (4).
There is no official recommendation. Our advice: Start with one product containing FOS per week. Gradually increase to multiple times per week or even daily.
| 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. |
GOS is a fermentable (soluble) fiber with prebiotic effects: it stimulates beneficial gut bacteria such as A. muciniphila, F. prausnitzii, butyrate- and lactate-producing bacteria. Some of these bacteria produce SCFAs, which strengthen the gut lining and protect against harmful particles and inflammation. GOS also supports the immune system by feeding bacteria that produce substances that regulate immune responses (1, 2, 3).
Additionally, GOS promotes gut motility and attracts water, which relieves constipation (4). However, a sudden high intake of GOS-containing products can (temporarily) cause diarrhoea. Moderate consumption contributes to healthy intestines.
There is no official recommendation. Our advice: Start with one product containing GOS per week. Gradually increase to multiple times per week or even daily.
Foods: cow's milk, goat's milk, yogurt, legumes, and vegetables like beets and Brussels sprouts.
Polyphenols are compounds found in plants that act as antioxidants: they help our immune system by producing antimicrobial particles. In this way, polyphenols inhibit the growth of unwanted bacteria, such as Clostridium perfringens (1, 2).
There is no official recommendation. Our advice: Start with one polyphenol-containing product per week. Gradually increase to multiple times per week or even daily.
| 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 |
Intermittent fasting is a form of alternating fasting and eating. One example of this is fasting for a certain number of hours per day. During the hours when you are not eating, the bacteria in your gut are not fed either. Many bacteria will not grow during these hours. However, Akkermansia muciniphila thrives in these conditions: this bacterium mainly grows by eating the gut mucus. Therefore, fasting can stimulate the growth of A. muciniphila.
This way of eating can (indirectly) help stimulate the growth of A. muciniphila (1, 2, 3).
Seek advice and guidance from a specialist (dietitian) if you wish to practice intermittent fasting.
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).
Your score for B. vulgatus matches that of most healthy people and that's good! This contributes to a good total score. You don’t need to change your score for B. vulgatus.
More importantly, your total score for mucin-degrading bacteria is green: you’re on the right track. If your score is orange, check the other individual mucin-degrading bacteria to see how you can increase them (if you have complaints). Your score for B. vulgatus already contributes well to the total.
Fiber-rich foods are important for digestion and for a healthy bowel movement. Fiber stimulates the production of SCFAs (short-chain fatty acids).
Recommendation: 30 grams (for women) to 40 grams (for men) of fiber per day (1). This is roughly equivalent to about 250 grams of vegetables, two pieces of fruit, four to eight slices of whole-grain bread, and four to five tablespoons of potatoes, whole wheat pasta, brown rice, legumes, or other whole grains.
Foods: fruit, vegetables, legumes, and whole-grain rice/pasta/bread.
FOS is a fermentable (soluble) fiber with prebiotic effects: it stimulates the growth of beneficial gut bacteria such as Bifidobacterium (1). These bacteria produce SCFAs, which lower the pH in the gut. This improves the absorption of minerals like calcium, which is good for bones (2). FOS also supports the immune system by feeding bacteria that regulate immune responses and help fight infections (3).
Although FOS is beneficial, high intake can (temporarily) cause flatulence and bloating because a lot of gas is produced during fermentation. FOS also attracts water, which softens stool and relieves constipation, but too much can cause diarrhea. Moderate consumption contributes to healthy intestines (4).
There is no official recommendation. Our advice: Start with one product containing FOS per week. Gradually increase to multiple times per week or even daily.
| 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. |
Polyphenols are compounds found in plants that act as antioxidants: they help our immune system by producing antimicrobial particles. In this way, polyphenols inhibit the growth of unwanted bacteria, such as Clostridium perfringens (1, 2).
There is no official recommendation. Our advice: Start with one polyphenol-containing product per week. Gradually increase to multiple times per week or even daily.
| 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 |
Bifidobacterium longum is a species belonging to the genera Bifidobacterium (a group of lactate forming bacteria). This bacteria is often used as a probiotic.
Your score for B. longum matches that of most healthy people and that's good! This contributes to a good total score. You don’t need to change your score for B. longum.
More importantly, your total score for mucin-degrading bacteria is green: you're on the right track. If your score is orange, check the other individual mucin-degrading bacteria to see how you can increase them (if you have complaints). Your score for B. longum already contributes well to the total.
Probiotics are live, beneficial bacteria (often Lactobacillus and Bifidobacterium) that are naturally found in certain foods, such as unpasteurized dairy products. When you eat or drink these, the bacteria temporarily enter your gut, where they help displace unwanted bacteria and stimulate the growth of desirable species. In this way, probiotics can help restore your microbiome (1, 2).
There is no official recommendation. Our advice: Start with one probiotic product per week. Gradually increase to multiple times per week or even daily.
Foods: kefir, Yakult, and certain yogurts.
Probiotics are live, beneficial bacteria (often Lactobacillus and Bifidobacterium) that are naturally found in certain foods, such as fermented foods. When you eat these, the bacteria temporarily enter your gut, where they help displace unwanted bacteria and stimulate the growth of desirable species. In this way, probiotics can help restore your microbiome (1, 2).
There is no official recommendation. Our advice: Start with one probiotic product per week. Gradually increase to multiple times per week or even daily.
Foods: Kombucha, tamari, shoyu, miso, tempeh, amazake, kimchi, olives, pickles, sauerkraut, and other pickled vegetables.
Fiber-rich foods are important for digestion and for a healthy bowel movement. Fiber stimulates the production of SCFAs (short-chain fatty acids).
Recommendation: 30 grams (for women) to 40 grams (for men) of fiber per day (1). This is roughly equivalent to about 250 grams of vegetables, two pieces of fruit, four to eight slices of whole-grain bread, and four to five tablespoons of potatoes, whole wheat pasta, brown rice, legumes, or other whole grains.
Foods: fruit, vegetables, legumes, and whole-grain rice/pasta/bread.
Inulin is a fermentable (soluble) fiber with prebiotic effects: it stimulates beneficial gut bacteria, such as Bifidobacterium, A. muciniphila, and F. prausnitzii (1). Some of these bacteria produce SCFAs, which lower the pH in the gut. This improves the absorption of minerals like calcium, which is good for the bones (2). Inulin also supports the immune system by promoting the growth of bacteria that regulate immune responses (3).
Although inulin is beneficial, high intake can (temporarily) cause flatulence and bloating, as a lot of gas is produced during fermentation. Inulin also attracts water, which softens stool and relieves constipation, but too much can cause diarrhea. Moderate consumption contributes to healthy intestines (4).
There is no official recommendation. Our advice: Start with one product containing inulin per week. Gradually increase to multiple times per week or even daily.
| 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. |
FOS is a fermentable (soluble) fiber with prebiotic effects: it stimulates the growth of beneficial gut bacteria such as Bifidobacterium (1). These bacteria produce SCFAs, which lower the pH in the gut. This improves the absorption of minerals like calcium, which is good for bones (2). FOS also supports the immune system by feeding bacteria that regulate immune responses and help fight infections (3).
Although FOS is beneficial, high intake can (temporarily) cause flatulence and bloating because a lot of gas is produced during fermentation. FOS also attracts water, which softens stool and relieves constipation, but too much can cause diarrhea. Moderate consumption contributes to healthy intestines (4).
There is no official recommendation. Our advice: Start with one product containing FOS per week. Gradually increase to multiple times per week or even daily.
| 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. |
GOS is a fermentable (soluble) fiber with prebiotic effects: it stimulates beneficial gut bacteria such as A. muciniphila, F. prausnitzii, butyrate- and lactate-producing bacteria. Some of these bacteria produce SCFAs, which strengthen the gut lining and protect against harmful particles and inflammation. GOS also supports the immune system by feeding bacteria that produce substances that regulate immune responses (1, 2, 3).
Additionally, GOS promotes gut motility and attracts water, which relieves constipation (4). However, a sudden high intake of GOS-containing products can (temporarily) cause diarrhoea. Moderate consumption contributes to healthy intestines.
There is no official recommendation. Our advice: Start with one product containing GOS per week. Gradually increase to multiple times per week or even daily.
Foods: cow's milk, goat's milk, yogurt, legumes, and vegetables like beets and Brussels sprouts.
Polyphenols are compounds found in plants that act as antioxidants: they help our immune system by producing antimicrobial particles. In this way, polyphenols inhibit the growth of unwanted bacteria, such as Clostridium perfringens (1, 2).
There is no official recommendation. Our advice: Start with one polyphenol-containing product per week. Gradually increase to multiple times per week or even daily.
| 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 |
Pectin is a fermentable (soluble) fiber with prebiotic effects: it stimulates beneficial gut bacteria, such as Faecalibacterium, Bifidobacterium, and butyrate-producing species (1).
Pectin is soluble and has a gel-like structure, which makes gut motility easier. Due to its solubility, it softens stool and relieves constipation(2). A sudden high intake of pectin can temporarily cause gas formation.
There is no official recommendation. Our advice: Start with one product containing pectin per week. Gradually increase to multiple times per week or even daily.
| 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 |
We have discussed the most important mucin-degrading bacteria above. There are many others, but there are too many to mention. Instead, we now provide an overall score of all the mucin-degrading bacteria in your microbiome.
Check below for your score on the other mucin-degrading bacteria. If your score is within the green bar, you’re on the right track. If your score is to the left or right of the bar, it’s not necessarily bad: the most important thing is that the total score for these bacteria is good.
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 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 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.