Consistently following our guidance increases your chances of improving the health of your gut microbiome.
82% of members who adhered to ZOE’s advice improved their microbiome score.
Based on an early rollout to 500 ZOE members.
Here's what you can do to increase your chances for success:
While results can't be guaranteed, here are the key, science-backed areas you should focus on to maximise your chances of seeing an improved microbiome score:
1. Optimise Fibre Intake (Diversity and Quantity)
Eat the "30 Plants Per Week" Goal: The single biggest factor in improving gut diversity is the variety of plants you eat. Aim to consume at least 30 different plant types per week (this includes fruits, vegetables, whole grains, nuts, seeds, legumes, and spices).
Target Resistant Starch: Incorporate sources of resistant starch (a type of fibre that feeds beneficial gut bacteria), such as cooled cooked rice or potatoes, oats, green bananas, and legumes (beans/lentils).
2. Focus on "Good" Foods (High ZOE Score)
Maximise High-Scoring Foods: Discipline yourself to choose foods consistently rated high by your ZOE app, as these are proven to minimise blood sugar and fat responses and maximise "good" gut bugs.
Limit "Bad" Foods: Be strict about minimising foods that received low ZOE scores for your body, as these can negatively impact your gut environment.
3. Incorporate Fermented Foods Daily
Eat Live Microbes: Daily consumption of naturally fermented foods introduces beneficial live bacteria to your gut. Focus on plain yoghurt or kefir (with live active cultures), unpasteurized sauerkraut, kimchi, and kombucha.
4. Lifestyle Factors
Reduce Ultra-Processed Foods (UPFs): Minimising UPFs reduces the intake of non-beneficial ingredients (like artificial emulsifiers and thickeners) that can strip the protective mucus layer of the gut.
Prioritise Sleep: Poor sleep is a significant source of stress on the body and can negatively impact the gut microbiome. Aim for consistent, high-quality sleep.
Manage Stress: Chronic high stress can directly affect gut function and the composition of the microbiome. Implement stress-reduction techniques (e.g., mindfulness, walking).
Increase Activity: Regular physical activity (even light walking) is correlated with greater gut microbial diversity.
Remember, consistency in following the personalised advice over several months, with a strong focus on plant diversity and fermented foods, gives you the best foundation for a positive retest result. Your program offers detailed guidance to help you implement these recommendations effectively.