Healthy Europeans

Healthy Europeans is our main health reference group. It is relevant for comparing yourself to a representation of European individuals that are considered healthy, with no known disease, and normal bodyweight.

Unseen Bio users

Unseen Bio users is a reference group with all of our clients. This is a very diverse group of individuals with a broad range of different characteristics. We know this group contains both clients with health issues, and clients with a proactive health approach. This reference is relevant if you want to compare your results to a general population of mixed characteristics.

Non-Industrial Lifestyle

Non-Industrial Lifestyle is a reference group with people from an agricultural or hunter-gatherer background, and a microbiome not impacted by a westernized lifestyle. This reference is relevant if you want to compare your results to people from other cultures, where the microbial exposure is high and different due to a more traditional way of life.

High Diversity Customers

Customers with alpha-diversity in the top 25 percent.

Low Diversity Customers

Customers with alpha-diversity in the bottom 25 percent.

Welcome! This is a demonstration of the Digital Gut report you receive after a completed microbiome analysis. You are welcome to look around and inspect the example results.
This is your
Microbiome test report
Kit ID
Sample date
November 21, 2018
Lifestyle inspirations
Shallow focus on the legs of a woman running in a park in London.
Put your body in motion!

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!

  • Choose the activity you enjoy the most and get your heart rate up for at least 30 minutes every day. Whether it's running, swimming or climbing, it really impacts your gut health.
When we eat may be as important as what we eat

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:

  • Stick to a schedule.
  • Avoid late-night meals.
  • Your gut needs a break, so avoid constant snacking 24/7 throughout the day.
Get enough good-quality sleep

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:

  • Try to sleep at least between 7 and 8 hours a day.
  • Try to go to bed around the same time every day to help set your body’s internal clock and optimize the quality of your sleep.
  • Avoid exposure to blue light within 1-2 hours of your bedtime.
  • Don't consume caffeine late in the day.
  • Avoid big meals at night.
A woman covering her eyes with her hands.
Stress less

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.

  • Stress management constitutes a vital factor, like diet and exercise, to improve your gut health.
  • Choosing the relaxation technique that you prefer is another way to optimize your gut and overall well-being.
Eat more slowly and take your time

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.

  • Eating your meals in a rush can lead to indigestion, simply because food isn't broken down properly.
  • The simple act of taking the time to chew can significantly improve your digestion and your overall gut health.
A container of orange-white medical capsules spilled onto a tan surface.
Antibiotics & other pharmaceuticals

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.

  • Scientists have shown that a course of antibiotics can wipe out many of your beneficial bacteria, and not only the harmful section they're trying to eliminate.
  • Especially, the overuse of antibiotics and other medications can have several negative effects on the gut, including reduced species diversity, altered metabolic activity, and a rise in antibiotic resistance.
A glass filled to the brim with old cigarette butts.
  • It is widely known that smoking is incredibly harmful to your health and increases the chances of developing a wide range of diseases. And this bad habit negatively impacts your gut health.
  • Smoking changes the composition of your gut and specifically decreases the diversity of your microbiome. Studies have also found that smokers have gut microbiomes that resemble the microbiomes of obese people and those who have conditions such as inflammatory bowel disease.
  • Keep the good habit if you don't smoke, but if you are, here is another critical reason to quit!
Shallow focus on the legs of a man who is balancing on a log.
Spend more time in nature

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.

  • Spend enough time outside, in contact with nature, and other animals to improve your well-being.
A wooden mannequin sitting on the rim of a toilet.
Squat on the pot

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.

Hand reaching towards a pump-bottle of disinfectant.
Do not over-clean

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.
Dietitian feedback

Thank you for participating!

We hope you enjoyed your feedback session with us.

Best regards,
Cecilia and Sarah

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