Diversity is key: a rich ecosystem is a resilient one.
• Eat a variety of plant foods. Aim for around 30 different plant foods each week, including fruit, vegetables, pulses, wholegrains, nuts, seeds, herbs and spices. In a large study, people who did this had a more diverse microbiome.
• Increase fibre gradually. The recommendation for adults is at least 25 grams a day. Increase your intake gradually to avoid gas and bloating, and drink enough water.
• Include fermented foods containing live microorganisms, such as yoghurt, kefir, unpasteurised sauerkraut or kimchi, or kombucha. In a clinical trial, a diet rich in fermented foods increased microbiome diversity over ten weeks.
• Make the most of polyphenols in berries, pure cocoa, green tea and extra virgin olive oil, which your bacteria transform into beneficial compounds.
• Cut down on ultra-processed foods, added sugars and alcohol.
• Stay active and get enough rest. Regular exercise and sufficient sleep also influence your microbiome.
• Use antibiotics only when prescribed by a doctor.
Different types of fibre feed different bacteria. The Ultra test helps you understand which foods may support particular groups of bacteria in your microbiome, and repeating the test allows you to observe how it has changed.