Your Digital Gut is a map of your gut microbiome. It shows two layers of information:
In short, the visualization shows abundance i.e. how much is there of an organism, and taxonomy i.e. how related is this organims to others.
Visualization of your Digital Gut on September 13, 2022
The biodiversity score show here is calculated based on your latest sample, taken on September 13, 2022.
The biodiversity score gives you a quick glance at the state of your gut microbiome. We use your alpha-diversity to calculate it. Alpha-diversity is a measure combining the richness and evenness values in your report.
We calculate your alpha-diversity and then compare it to the range of alpha-diversity values we see in our Healthy Danes reference.
The graph below shows that we give you a score of 100 if your alpha-diversity is between 32 and 58 i.e. larger than 50% but smaller than the largest 10% of our Healthy Danes reference. In other words, we give high scores to values above the median, excluding very high outliers.
Outside of these thresholds, your score will decrease linearily:
Interpreting your biodiversity:
The diversity of a gut microbiome community is shaped by many factors:
Hence, the measured alpha-diversity summarises the impact of all of these factors on individual organisms in your gut.
While this is great to get a quick first impression and easily make comparisons, it can also be problematic in that two communities with very different composition or function can have similar values of alpha-diversity. In addition, it is often implicitly assumed that a high diversity means that you have a high chance of having beneficial microbes or functions present. This may not be the case.
Therefore, a lower-diversity gut microbiome is not necessarily "unhealthy", nor is a gut microbiome with a higher diversity necessarily "healthy".
The diet recommendations and score in this module are based on our analysis of your 5-day diet log that corresponds to the sample taken on September 13, 2022.
In our analysis we:
We have developed what we call “the microbiome diet” using national guidelines and several recent scientific publications.
Our recommendations serve to:
The following symbols and colors indicate in which direction and how drastic we recommend you to change your diet:
You can learn more about “the microbiome diet” by reading about it in our blog series:
Probiotics are live microorganisms that deemed safe for consumption and administered in adequate amounts in the form of supplements.
Here you can see which probiotic bacteria the products contain and see your levels of these bacteria compared to the selected reference group.
Remember that supplements can never replace a healthy and varied diet, and we always recommend that you optimize your microbiome with your diet as the primary driver.
Nothing on this page is meant to be perceived as an approved claim.
The countless benefits of doing regular exercise might not be a novelty. But today, it is also considered a must to improve gut health.
As well as helping with issues like constipation or stress, exercise is linked to higher gut microbial diversity and to the growth of beneficial bacterial species. For example, those involved in specific pathways such as the production of short-chain fatty acids!
The intestinal microbiome has a circadian rhythm, which is largely regulated by food timing. Scientists argue that it's not just the composition of your diet that matters, but when we eat our foods.
Our bodies function optimally when we align our eating patterns with our circadian rhythms.
Things to consider to avoid disrupting your gut's circadian rhythm:
Getting enough good-quality sleep is crucial to maintain optimal health.
Just like you, every system of our bodies needs enough rest to repair and ultimately function optimally. Our energy levels, immune system, mood, and even digestive system embrace the necessity for adequate sleep. And, when it comes to gut health, sleep is as vital as regular exercise and the composition of your diet.
It is important that you make an effort to get enough sleep regularly. Some advice to improve sleep quality:
Stress is a key risk factor for many common functional gastrointestinal disorders, like IBS for example. The link between stress levels and gut health is clear - it's all about the gut-brain connection.
We all get a little stressed sometimes - but chronic exposure to stress can alter the balance of the gut-brain connection.
The communication between the microbiome and the brain is extremely complex and involves a lot of systems in our bodies. The vagus nerve, gut hormone signaling, the immune system, tryptophan metabolism, and microbial metabolites such as short-chain fatty acids, just to name a few.
But, the microbiome is a key player in the control of this connection, and the presence of stressors can reshape the gut bacteria's composition through stress hormones, inflammation, and imbalances in the nervous system.
Digestion begins in the mouth – when food is exposed to saliva through chewing. Already here, some enzymes begin to break down food particles before they enter your intestines. The longer food is in contact with your saliva, through proper chewing, the less extra air is likely to go into the stomach and the more broken down your food will be.
Antibiotics are life-saving, but they are also considered a major disruptor of the gut microbiome. Unless you have a prescription from your doctor, they're best avoided.
Finding time to spend outdoors can have protective effects on your health. In addition to strengthening the immune system, helping with stress management, and improving sleep quality, spending more time in nature can greatly impact your gut. Studies show that the environment around us plays a major role in modulating the microbial composition of the gut. By intentionally exposing yourself to different ecosystems, you can increase your overall microbial diversity.
If possible use a small stool to elevate your feet so you defecate in a more squat-like position. For anatomical reasons, this will secure a more complete emptying of your bowels. You will also need to strain less this way.
Do not exaggerate personal hygiene because some foreign microbial exposure is not all that bad.
Note - Always follow the national sanitation guidelines. Remember to wash your hands thoroughly before preparing food, and after using the toilet. To prevent the spread of infections wash your hands frequently when you travel with public transport and when you enter public places.
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