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.
Digital Gut™

Your Digital Gut is a map of your gut microbiome. It shows two layers of information:

  • Abundance: The size of each circle represents the relative abundance of a group of organisms.
  • Taxonomy: The position of each circle indicates how they are related. All circles that belong to the same higher group are positioned inside the area of that higher group.

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.

  • Knowing the abundance allows us to see which species dominate your gut.
  • Knowing the taxonomy allows us to compare your results with scientific research at any level of depth.

Visualization of your Digital Gut on September 13, 2022

Beneficial microbes
Reference range
Inside or above
Not detected or below
Results
  • 10 out of 18 beneficial microbes are inside or above the reference range of Healthy Danes.
  • 8 out of 18 beneficial microbes are not detected or below the reference range of Healthy Danes.
Non-beneficial microbes
Reference range
Inside, below or not detected
Above
Results
  • 14 out of 17 non-beneficial microbes are inside, below or not detected in the reference range of Healthy Danes.
  • 3 out of 17 non-beneficial microbes are above the reference range of Healthy Danes.
Harmful microbes
Reference range
Not detected
Inside or below
Above
Results
  • 10 out of 12 harmful microbes are not detected in the reference range of Healthy Danes.
  • 0 out of 12 harmful microbes are inside or below the reference range of Healthy Danes.
  • 2 out of 12 harmful microbes are above the reference range of Healthy Danes.
Biodiversity

Biodiversity Score:

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:

0 0 20 60 100 40 32 58 80 120 100 50 25 75 Diversity Score Alpha Diversity

Interpreting your biodiversity:

The diversity of a gut microbiome community is shaped by many factors:

  • The availability of nutrients and water
  • Competition or colaboration between its members
  • Temperature and pH-Value
  • Host genetics, diseases, and lifestyle
  • Use of medication

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".

25
Biodiversity score
0 25 50 75 100

Results

  • Your biodiversity score is 25.
  • Your alpha-diversity of 8 is outside the reference range.
  • Your richness of 1,250 unique species is inside the reference range.
  • Your evenness of 0.47 is outside the reference.
Diet

Diet Score:

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:

  1. assign the foods you had to at least one of sixteen categories:
    Vegetables
    Fruits
    Whole grain
    Legumes
    Nuts and seeds
    Dairy
    Seafood
    Olive Oil
    Fermented Foods
    Polyphenol Boosters
    Meat and Eggs
    Ultra-processed foods
    Sweets, cakes and chocolate
    Alcohol
    Artificial Sweeteners
    Sweet Drinks
  2. count the number of servings that you had in each category over the five days.
  3. compare these counts to our ideal microbiome diet.
  4. for each category determine how strongly you deviate from the ideal and how important that category is for your microbiome.
  5. calculate the diet score based on the total deviation between your diet and the ideal.

Our recommendations:

We have developed what we call “the microbiome diet” using national guidelines and several recent scientific publications.

Our recommendations serve to:

  • improve the diversity of your gut microbiome
  • support the beneficial organisms
  • highlight foods that will be transformed into beneficial substances
  • limit foods that lead to harmful metabolites

The following symbols and colors indicate in which direction and how drastic we recommend you to change your diet:

Strongly increase/ decrease servings
Moderately increase/ decrease servings
Maintain servings

More Information:

You can learn more about “the microbiome diet” by reading about it in our blog series:

61
Diet Score
0 25 50 75 100
Results
  • Your diet score is 61
  • 12 out of 16 categories of foods need change to bring your diet on track with our ideal microbiome diet.
Probiotic levels

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.

Within or above reference
Below reference
Not detected
10 out of 29
Probiotic bacteria
within or above reference range
Level of Habitual Physical Activity
Score: 2.9 / 5
Higher than the average
The average 19-31 year old Dutch male scored 2.7 in a survey from 1980.
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.
Smoking
  • 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.

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