Research has found that dietary alterations can lead to temporary changes in the gut microbiome composition within as little as 1-2 days. However, our gut microbes tend to have a particular range of abundance that they don’t like to be pushed above or below. This is likely an evolutionary reflex from our gut microbes to protect us during feast and famine.
This means that our microbiome tends to revert to this preferred range after around three days if you stop any dietary changes you’ve made — which can be frustrating!
What we don’t know yet is exactly how long you need to change your diet for there to be permanent changes to your gut microbes ‘usual’ range. Some bacteria are more resistant to change than others, and some are very responsive to diet. We do know that it’s your long-term diet that counts, rather than worrying about any short-term changes. Even small changes to your diet can be great for your gut microbes and your overall health.
By feeding our gut microbes fibre and polyphenol-rich foods, we can also change how many beneficial chemicals, such as short-chain fatty acids (SCFAs), they produce; these chemicals exert positive health effects throughout the body.
Research has also found that our gut microbiome can change in response to the environment, exercise, stress levels, sleep, and other factors. This is why it’s so important to consider the full picture when thinking about gut health.
Our research at ZOE found that 77% of members who follow their ZOE advice are likely to see an improvement in microbiome score after 16 weeks.