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Gut Microbiome Test Results

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Gut Microbiome Test Results

Key Takeaways

  • Gut microbiome tests give you information about different things like microbial diversity, gut health, and inflammation.
  • Each of these metrics is connected to different health aspects like digestion, immune system balance, and metabolic health.
  • You can improve these areas by making changes in your diet, lifestyle, and taking specific supplements.

Introduction

Your gut microbiome is made up of trillions of tiny organisms that affect your digestion, immunity, and even your mood. People are starting to realize how important these microbes are for our health [1]. Gut microbiome tests can help you understand how balanced and diverse your gut microbes are, which is important for keeping your body healthy.

But it’s also important to know what these tests can and cannot do. Many microbiome tests have limitations, and they might not always give you clear steps to take for better health [1]. In this article, we’ll explain different metrics you might see in your test results, what they mean, and what you can do to improve them.

Table of Contents

Common Metrics in Gut Microbiome Test Results

Microbial Diversity

Microbial diversity means how many different types of microbes are in your gut. It can be measured in two main ways: alpha diversity (how much variety there is in one sample) and beta diversity (how different multiple samples are from each other) [1]. Generally, having more diversity is a good sign because it shows your gut can handle different challenges. But what’s considered "healthy" can be different for each person, and low diversity has been linked to conditions like obesity, gut inflammation, and other health problems [1].

Common microbe identification process from stool samples.[2]

How to Improve Microbial Diversity

  • Eat a Variety of Fiber-Rich Foods: Eat more different kinds of fiber, like fruits, vegetables, legumes, and whole grains. Fiber feeds good gut bacteria and helps make your microbiome more diverse.
  • Include Fermented Foods: Foods like yogurt, kefir, sauerkraut, and kimchi are full of probiotics that can help increase the variety of microbes in your gut.
  • Consider Microbiome-Targeted Supplements: Certain supplements are made to support microbial diversity. For example, MicroBiome Restore has 26 strains of bacteria across 7 genera to help increase the diversity of good bacteria in your gut.
  • Reduce Antibiotic Use: Avoid antibiotics unless you really need them, since they can kill both harmful and good bacteria, which reduces microbial diversity.

Gut Lining Health

The health of your gut lining is important for keeping toxins, harmful bacteria, and undigested food out of your bloodstream. When this barrier gets damaged, it can lead to "leaky gut." This can be checked through markers that show inflammation or damage to the gut.

A healthy gut lining acts as a protective barrier, with microvilli creating an optimal environment that supports the growth and activity of beneficial bacteria.

How to Improve Gut Lining Health

  • Consume Collagen-Rich Foods: Collagen, found in bone broth and certain supplements, can help repair the gut lining by giving your body the materials it needs for healthy tissues.
  • Increase Polyphenols: Foods like berries, green tea, and dark chocolate are high in polyphenols, which have anti-inflammatory properties that support the gut lining.
  • Use Specific Supplements: L-glutamine is an amino acid that helps maintain the gut lining and can help reduce gut permeability.

Inflammatory Activity

Inflammatory activity measures how much inflammation is happening in your gut, which might be due to harmful bacteria or imbalances. Chronic inflammation can lead to conditions like Crohn's disease, ulcerative colitis, and even mood problems.

How to Reduce Inflammatory Activity

  • Avoid Pro-Inflammatory Foods: Cut down on processed foods, sugar, and unhealthy fats, as these can increase gut inflammation.
  • Increase Omega-3 Fatty Acids: Omega-3s, found in foods like fish, flaxseed, and walnuts, help reduce inflammation in the gut.
  • Consider Anti-Inflammatory Herbs: Herbs like turmeric (curcumin) and ginger can help reduce inflammation in the gut.

Digestive Efficiency

Digestive efficiency means how well your gut breaks down food and absorbs nutrients. Low digestive efficiency can lead to symptoms like bloating, gas, and nutrient deficiencies.

How to Improve Digestive Efficiency

  • Chew Your Food Thoroughly: Digestion starts in your mouth, so chewing your food well can help reduce the workload for your gut.
  • Take Digestive Enzymes: If your body doesn’t make enough digestive enzymes, taking enzyme supplements can help break down food better and reduce symptoms like bloating.
  • Consume Bitters: Bitter foods like dandelion greens and bitter melon can help boost your body's production of digestive enzymes.

Pathogenic Activity

This metric measures the presence of harmful microorganisms in your gut, like bad bacteria, fungi, or viruses. High pathogenic activity can cause symptoms like diarrhea, abdominal pain, and inflammation.

How to Reduce Pathogenic Activity

  • Include Antimicrobial Foods: Foods like garlic, oregano, and coconut oil have natural antimicrobial compounds that can help fight harmful microbes.
  • Promote Beneficial Bacteria Growth: Eating prebiotic foods (foods that feed good bacteria) helps the good microbes outgrow the harmful ones.
  • Take Probiotics: Probiotics can help restore good bacteria, which can help keep harmful bacteria in check.

Metabolic Fitness

Metabolic fitness is about how well your gut microbes help with your body's metabolism, including energy production, fat storage, and blood sugar control. Imbalances here can lead to weight gain, tiredness, and poor blood sugar control.

How to Improve Metabolic Fitness

  • Increase Fiber Intake: Fiber helps feed good bacteria, regulate blood sugar, and keep you feeling full, which can help with weight management.
  • Manage Stress: High stress can negatively impact your gut and metabolism. Techniques like meditation, yoga, or regular exercise can help reduce stress.
  • Consume Resistant Starch: Foods like cooked and cooled potatoes, green bananas, and legumes have resistant starch, which supports healthy gut bacteria and improves metabolic health.

Conclusion

Understanding your gut microbiome test results can help you take steps to improve your health. But remember that these tests have some limitations. Many commercially available tests are not always reliable for making big decisions about your health [1]. Often, the data is more about associations, and there is no perfect answer to what makes a healthy microbiome [1]. As microbiome research improves, scientists are working to make the tests more reliable [1].

Metrics like microbial diversity, gut lining health, inflammation, and digestive efficiency provide clues about how well your gut is functioning. Making targeted changes in your diet, lifestyle, and supplements can help improve these areas and boost your overall gut health.

Before making big changes to your diet or starting new supplements, always talk to a healthcare professional, especially if you have existing health problems.

References

  1. Staley, C., Kaiser, T., & Khoruts, A. (2018). Clinician Guide to Microbiome Testing. Digestive Diseases and Sciences. https://doi.org/10.1007/s10620-018-5299-6
  2. Ventura, M., Turroni, F., Canchaya, C., Vaughan, E. E., O'Toole, P. W., & van Sinderen, D. (2009). Microbial diversity in the human intestine and novel insights from metagenomics. Frontiers in Bioscience (Landmark Edition), 14(9), 3214-3221. https://doi.org/10.2741/3445

Disclaimer

The research cited in this article is current up to 2018. Please consult with a physician or other qualified healthcare professional before making any changes to your diet, treatment plan, or attempting to self-diagnose any condition. The information provided is intended for educational purposes only and should not be used as a substitute for professional medical advice.

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