Navigating a lower Microbiome score

We understand it can be disappointing to receive a lower Microbiome score. This article is designed to help you understand what your microbiome score means, and how to make positive changes to support an improvement in your gut health.

These top 50 good and bad bacteria are those we have found in our research to be most strongly associated with cardiometabolic health outcomes in our consumer populations (UK and US adults).

Your microbiome score reflects the balance of good and bad bacteria in your gut. A lower score means you have a lower relative abundance of good vs bad microbes.

Each bacteria plays a role in your overall score, but not all bacteria are created equal. Some have bigger impacts than others; this is why total abundance doesn’t always reflect the breakdown of each bacteria.

The great news is that understanding your microbiome score empowers you to make informed dietary choices. With this knowledge and the ZOE app, you can tailor your eating habits to support an improvement in your gut health. Research has found that dietary alterations can lead to changes in gut microbiome composition within as little as 1-2 days.

Our goal is to help you improve your overall gut health rather than focusing on improving specific gut bacteria. We encourage you to shift your focus to the next steps you can take to support this.

1. Add new Gut Boosters to your plate.

This helps to create an environment where your good gut bacteria can thrive.

2. Eat a wide variety of colorful plant foods.

Plants are packed with different types of fiber and colorful polyphenols that feed your gut microbes. Research has found that people who eat 30 different plants per week or more have a more diverse gut microbiome than those who eat less than 10. So it’s not just the quantity, but also the different types of plants that matters.

3. Experiment with fermented foods.

Fermented foods contain live microbes that can travel to your gut and provide health benefits. Eating more ferments can be a fun way to take your gut health to the next level!

Some ideas include:

We recommend starting with small quantities daily, and working up from there. See this article for more tips.

4. Limit your Gut Suppressors and ultra-processed foods.

If you’ve already mastered all of the things above, this is one more thing you could think about. These foods tend to be low in fiber, contain lower-quality fats, and don't support a healthy gut microbiome.

5. Consider lifestyle factors.

Diet is only one piece of the puzzle. Other factors you may want to consider are sleep, stress, exercise, and spending time in nature - these all influence your gut bacteria.

A lower microbiome score is your starting point; understanding more about your current gut health provides an opportunity to take actionable steps towards improving it.

Ready to improve your gut health? For more tips, check out this article: How to improve your gut health.