Low Diversity
Gut health needs attention
Unstable bowel movements, stomach easily upset.
Scientific Background
Reduced gut microbiome diversity. Possibly affected by excessive processed food or antibiotics. Compromised intestinal barrier function also impacts serotonin and dopamine production.
Practical Advice
Eat fermented foods daily (yogurt, kimchi, sauerkraut, miso). Add prebiotics (onions, bananas, oatmeal). Without fixing the gut first, even supplements won't work well.
Developing
Room for improvement
Occasional digestive issues. Some dietary imbalance.
Scientific Background
Slightly skewed gut bacteria composition. Enterotype may not be stabilized. Tends to lack short-chain fatty acid production.
Practical Advice
Aim for 30+ types of plant foods per week. Avoid artificial sweeteners as they disrupt gut bacteria balance. Apple cider vinegar (one tablespoon diluted in water before meals) also helps digestion and blood sugar stability.
Good
Well-balanced
Stable bowel movements, good immune function.
Scientific Background
High gut microbiome diversity. Active short-chain fatty acid production with positive effects on serotonin production (90% produced in the gut). Good gut-brain communication via the vagus nerve.
Practical Advice
Maintain your current diet while exploring more diverse fermented foods. Opportunities to touch soil (gardening, trail walking) can further enhance microbiome diversity.
High Diversity
Ideal gut environment
Triple benefits: great immunity, mental health, and metabolism.
Scientific Background
About 1,000 species of gut bacteria coexist in balance. Active short-chain fatty acid production. Presence of Akkermansia muciniphila strengthens intestinal barrier function and keeps systemic inflammation low.
Practical Advice
To maintain this gut environment, avoid antibiotic overuse and center your diet on whole foods. Reducing environmental hormones (parabens, synthetic surfactants) also protects your gut bacteria.