{"id":1028,"date":"2026-10-03T07:46:46","date_gmt":"2026-10-03T04:46:46","guid":{"rendered":"https:\/\/e-meniu.ro\/?p=1028"},"modified":"2026-10-04T09:11:34","modified_gmt":"2026-10-04T06:11:34","slug":"gut-microbiome","status":"publish","type":"post","link":"https:\/\/e-meniu.ro\/en\/gut-microbiome\/","title":{"rendered":"The gut microbiome: what it is, what influences it and how to support it through diet"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">The <strong>gut microbiome<\/strong> has become one of the most discussed topics in nutrition. You will see it mentioned in articles about digestion, immunity, body weight, probiotics, brain health and \u201crestoring your gut flora\u201d.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Some of this interest is well justified. The gut is home to highly complex communities of microorganisms that interact with the food we eat and with our bodies.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The problem is that microbiome science has also moved very quickly into marketing.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This is where phrases such as \u201crestoring your gut flora\u201d, \u201cresetting your microbiome\u201d, \u201cgood bacteria versus bad bacteria\u201d, or promises that a test can tell you exactly what you should eat start to appear.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The reality is more interesting, but also more nuanced.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Diet can influence the gut microbiome. Fibre, dietary variety and certain fermented foods can affect the activity or composition of microbial communities. But there is no single \u201cperfect\u201d microbiome and no diet that produces exactly the same change in every person. [2\u20136]<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Important:<\/strong> This article is for informational and educational purposes only and is not a substitute for medical advice. Persistent bloating, constipation, diarrhoea, abdominal pain or other digestive symptoms can have many causes and should not automatically be attributed to an \u201cimbalanced microbiome\u201d.<\/p>\n\n\n\n<div class=\"wp-block-rank-math-toc-block\" id=\"rank-math-toc\"><h2>Table of Contents<\/h2><nav><ul><li><a href=\"#what-exactly-is-the-gut-microbiome\">What exactly is the gut microbiome?<\/a><\/li><li><a href=\"#the-gut-microbiome-is-not-the-same-as-gut-health\">The gut microbiome is not the same as gut health<\/a><\/li><li><a href=\"#what-does-the-gut-microbiome-do\">What does the gut microbiome do?<\/a><\/li><li><a href=\"#what-does-a-healthy-gut-microbiome-look-like\">What does a healthy gut microbiome look like?<\/a><\/li><li><a href=\"#what-influences-the-gut-microbiome\">What influences the gut microbiome?<\/a><\/li><li><a href=\"#what-should-you-eat-to-support-your-gut-microbiome\">What should you eat to support your gut microbiome?<\/a><\/li><li><a href=\"#fibre-matters-but-more-is-not-automatically-better\">Fibre matters, but more is not automatically better<\/a><\/li><li><a href=\"#do-you-really-need-to-eat-30-different-plants-a-week\">Do you really need to eat 30 different plants a week?<\/a><\/li><li><a href=\"#prebiotics-and-probiotics-are-not-the-same-thing\">Prebiotics and probiotics are not the same thing<\/a><\/li><li><a href=\"#are-fermented-foods-automatically-probiotic\">Are fermented foods automatically probiotic?<\/a><\/li><li><a href=\"#what-happens-to-the-microbiome-after-antibiotics\">What happens to the microbiome after antibiotics?<\/a><\/li><li><a href=\"#what-does-an-imbalanced-gut-flora-or-dysbiosis-mean\">What does an \u201cimbalanced gut flora\u201d or dysbiosis mean?<\/a><\/li><li><a href=\"#is-a-gut-microbiome-test-worth-doing\">Is a gut microbiome test worth doing?<\/a><\/li><li><a href=\"#can-the-microbiome-influence-body-weight\">Can the microbiome influence body weight?<\/a><\/li><li><a href=\"#what-is-the-connection-between-the-microbiome-and-the-brain\">What is the connection between the microbiome &#8211; brain?<\/a><\/li><li><a href=\"#what-can-you-actually-do-for-your-gut-microbiome\">What can you actually do for your gut microbiome?<\/a><\/li><li><a href=\"#what-is-worth-remembering-about-the-gut-microbiome\">What is worth remembering about the gut microbiome?<\/a><\/li><li><a href=\"#sources-and-bibliography\">Sources and bibliography<\/a><\/li><\/ul><\/nav><\/div>\n\n\n\n<h2 id=\"what-exactly-is-the-gut-microbiome\" class=\"wp-block-heading\">What exactly is the gut microbiome?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The digestive tract is home to bacteria, viruses, fungi and other microorganisms that form complex communities.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It is useful to make a small distinction between two terms you will often come across.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Gut microbiota<\/strong> refers, in the strict sense, to the microorganisms present in a particular environment.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The <strong>gut microbiome<\/strong> is a broader concept. It includes the microbial community, its genetic material, the products created through microbial activity and the environment in which all of these interact. [1]<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You may also hear the term <strong>\u201cgut flora\u201d<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It is an older and scientifically less precise expression, but it is still widely used in everyday language. When someone says they want to \u201crestore their gut flora\u201d, they are usually referring to the gut microbiota.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The expression itself is understandable. What matters is that we do not reduce the gut to two simple groups: \u201cgood bacteria\u201d and \u201cbad bacteria\u201d.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The relationships between microorganisms are far more complex than that.<\/p>\n\n\n\n<h2 id=\"the-gut-microbiome-is-not-the-same-as-gut-health\" class=\"wp-block-heading\">The gut microbiome is not the same as gut health<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">This distinction matters.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In 2026, an international expert consensus defined gut health in terms of normal gastrointestinal function, the absence of active gastrointestinal disease and the absence of digestive symptoms that significantly affect quality of life. [3]<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The microbiome is <strong>one part<\/strong> of this system.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It is not the whole system.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You can have digestive symptoms for reasons that are not primarily related to the microbiome. And, in the other direction, a particular finding in a stool sample does not automatically mean that you have a health problem.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This is why statements such as:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201cyou are bloated, so you have dysbiosis\u201d<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">or<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201cyour microbiome is imbalanced, and that explains all your symptoms\u201d<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">should be treated cautiously.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sometimes the microbiome is involved.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sometimes the explanation lies elsewhere.<\/p>\n\n\n\n<h2 id=\"what-does-the-gut-microbiome-do\" class=\"wp-block-heading\">What does the gut microbiome do?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Microorganisms in the gut interact constantly with what we eat.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">One important example is <strong>dietary fibre<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Some fibre is not digested in the small intestine and reaches the colon, where certain microorganisms can use it. Fermentation can produce a range of metabolites, including <strong>short-chain fatty acids<\/strong> such as acetate, propionate and butyrate. [5,6]<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">These compounds are involved in several processes, including the function of the intestinal barrier and communication with the immune system.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Gut microorganisms also contribute to the metabolism of components of our diet, bile acids and even some medicines.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">However, there is an important difference between:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u201cthe microbiome is involved in this process\u201d<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">and<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u201cif you eat food X, effect Y will happen\u201d.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The first statement may be well supported biologically.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The second requires much stronger clinical evidence.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Many of the exaggerations surrounding the microbiome begin when those two ideas are treated as if they were the same thing.<\/p>\n\n\n\n<h2 id=\"what-does-a-healthy-gut-microbiome-look-like\" class=\"wp-block-heading\">What does a healthy gut microbiome look like?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">There is no universal recipe.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">At present, there is no list of bacteria and no set of percentages that defines the ideal microbiome for every person.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Two healthy people can have quite different microbiomes. Age, diet, environment, geography, medication and many other factors contribute to these differences. [2,3]<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Even the idea that <strong>\u201cgreater diversity is always better\u201d<\/strong> needs some caution.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Microbial diversity is an important measure in research, and certain patterns are associated with health or disease. But it cannot simply be turned into a score where a higher number automatically means a healthier person.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A more realistic concept is a <strong>health-associated microbiome<\/strong>, rather than a perfect microbiome.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This is also why reports that try to summarise such a complex ecosystem with a single rating should be interpreted carefully:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201cYour microbiome is 72% healthy.\u201d<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Current science is not that simple.<\/p>\n\n\n\n<h2 id=\"what-influences-the-gut-microbiome\" class=\"wp-block-heading\">What influences the gut microbiome?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The microbiome is not fixed for life.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Factors that can influence it include:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>diet;<\/li>\n\n\n\n<li>antibiotics and other medicines;<\/li>\n\n\n\n<li>age;<\/li>\n\n\n\n<li>the environment we live in;<\/li>\n\n\n\n<li>some infections;<\/li>\n\n\n\n<li>lifestyle;<\/li>\n\n\n\n<li>major dietary changes.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Among the factors we can modify, <strong>diet is one of the most important<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Studies show that different dietary patterns can influence both the composition and activity of the gut microbiota. [4,5]<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">But two people eating the same food will not necessarily have the same microbial response.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">They start with different microbiomes.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This is one of the reasons why it is risky to turn microbiome science into a rigid set of dietary rules that supposedly applies to everyone.<\/p>\n\n\n\n<h2 id=\"what-should-you-eat-to-support-your-gut-microbiome\" class=\"wp-block-heading\">What should you eat to support your gut microbiome?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">There is no single \u201cmicrobiome food\u201d.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The <strong>overall dietary pattern<\/strong> matters more.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A good foundation is a varied intake of plant foods and regular sources of fibre:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>vegetables;<\/li>\n\n\n\n<li>fruit;<\/li>\n\n\n\n<li>beans, lentils, chickpeas and other legumes;<\/li>\n\n\n\n<li>oats and other whole grains;<\/li>\n\n\n\n<li>nuts;<\/li>\n\n\n\n<li>seeds;<\/li>\n\n\n\n<li>a variety of herbs and spices.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">You do not need to include all of these foods in every meal.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">What accumulates over several days matters more.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you have oats and fruit at breakfast, vegetables and a whole grain at lunch, and include lentils, beans, chickpeas, nuts or seeds on other days, you are already creating more dietary variety than someone whose diet is built around the same few foods every day.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you prefer to start with meals that are already structured, you can explore <strong><a href=\"https:\/\/e-meniu.ro\/en\/product\/microbiome-balance-for-women\/\">Microbiome Balance for Women<\/a><\/strong> or <strong><a href=\"https:\/\/e-meniu.ro\/en\/product\/microbiome-balance-for-men\/\">Microbiome Balance for Men<\/a><\/strong> and adapt the meals to your preferences and tolerance.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The meal plans are educational tools for organising food choices. They do not diagnose or treat \u201cdysbiosis\u201d or other microbiome-related conditions.<\/p>\n\n\n\n<h2 id=\"fibre-matters-but-more-is-not-automatically-better\" class=\"wp-block-heading\">Fibre matters, but more is not automatically better<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Fibre is probably the dietary component most often associated with the microbiome.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">And there is good reason for that.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Many types of fibre can be used by gut microorganisms and can influence the microbial ecosystem and the production of metabolites. [5,6]<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">But <strong>not all fibres are the same<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Some are more fermentable. Others contribute more to stool bulk. Different microorganisms can use different substrates, and individual responses vary.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tolerance matters too.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you move very quickly from a low-fibre diet to large amounts of beans, lentils, chickpeas, bran, whole grains, seeds and certain vegetables, you may develop:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>gas;<\/li>\n\n\n\n<li>bloating;<\/li>\n\n\n\n<li>cramping;<\/li>\n\n\n\n<li>changes in bowel habits.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">This does not prove that fibre is \u201cbad for you\u201d or that these foods are \u201cbad for your microbiome\u201d.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It may simply mean that the change was too sudden or that certain sources are more difficult for you to tolerate in that amount.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you currently eat very little fibre, increasing it gradually is usually more reasonable than suddenly switching to an extremely high-fibre diet.<\/p>\n\n\n\n<h2 id=\"do-you-really-need-to-eat-30-different-plants-a-week\" class=\"wp-block-heading\">Do you really need to eat 30 different plants a week?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">You may already have come across this rule.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The idea became popular following findings from the American Gut Project. Participants who reported eating more than 30 different plant foods in a week showed certain microbiota differences compared with those who ate 10 or fewer. [11]<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It is an interesting observation.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">But the study was observational, and <strong>30 is not a magical biological threshold<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">There is no evidence that 29 plants are insufficient and that your microbiome suddenly becomes healthier when you reach number 30.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The useful message behind the rule is:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>variety matters.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you tend to eat the same foods repeatedly, the \u201c30 plants\u201d challenge can be a useful way to encourage experimentation.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It does not need to become something you count obsessively.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You can simply vary the fruit you buy, alternate between different legumes, use more types of vegetables, rotate grains and include nuts and seeds.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The goal is dietary diversity, not completing a spreadsheet.<\/p>\n\n\n\n<h2 id=\"prebiotics-and-probiotics-are-not-the-same-thing\" class=\"wp-block-heading\">Prebiotics and probiotics are not the same thing<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The two words sound similar and are often placed in the same category.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">But they refer to different things.<\/p>\n\n\n\n<h3 id=\"what-are-prebiotics\" class=\"wp-block-heading\">What are prebiotics?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">The consensus definition describes a prebiotic as a substrate that is selectively used by host microorganisms and produces a health benefit. [7]<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This means that <strong>not every type of fibre is automatically a prebiotic<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Among the most studied prebiotic compounds are certain fructooligosaccharides, galactooligosaccharides and inulin.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Food sources of these compounds can include, in varying amounts, foods such as onions, garlic, leeks, chicory and some legumes.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">But a prebiotic is not simply \u201cfood for good bacteria\u201d.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The definition involves selective use by microorganisms and a demonstrated health benefit for the person consuming it.<\/p>\n\n\n\n<h3 id=\"what-are-probiotics\" class=\"wp-block-heading\">What are probiotics?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Probiotics are <strong>live microorganisms that, when administered in adequate amounts, confer a health benefit on the host<\/strong>. [8]<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This means that not every live microorganism is automatically a probiotic.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">And probiotics are not all interchangeable.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Their effects can depend on:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>species;<\/li>\n\n\n\n<li>strain;<\/li>\n\n\n\n<li>dose;<\/li>\n\n\n\n<li>the condition or situation in which they are being used.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">This is why the question:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201cWhat is the best probiotic?\u201d<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">does not always have one simple answer.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A product may have evidence for one particular use and not for another.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">And a larger number of \u201cbillions of bacteria\u201d on the label does not, by itself, prove that the product is more effective.<\/p>\n\n\n\n<h2 id=\"are-fermented-foods-automatically-probiotic\" class=\"wp-block-heading\">Are fermented foods automatically probiotic?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">No.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Yoghurt, kefir, some fermented vegetables, kimchi and many other foods are produced through fermentation.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">But <strong>fermented food<\/strong> and <strong>probiotic food<\/strong> are not synonymous. [9]<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Some fermented foods contain live microorganisms when they are eaten.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Others go through processes such as pasteurisation or heat treatment and no longer contain live microorganisms in the final product.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Even when a food contains live microorganisms, they cannot automatically be called \u201cprobiotics\u201d unless there is adequate evidence for the specific health benefit.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This does not make fermented foods any less interesting.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In a relatively small randomised trial, a diet rich in fermented foods was associated with increased microbiota diversity and reductions in some inflammatory markers. [10]<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This is an interesting finding, but it is not evidence that everyone needs to eat large quantities of fermented food every day.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you enjoy and tolerate them, yoghurt, kefir and other fermented foods can fit very well into a varied diet.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you prefer a ready-made dietary structure, <strong><a href=\"https:\/\/e-meniu.ro\/en\/product\/microbiome-balance-for-women\/\">Microbiome Balance for Women<\/a><\/strong> and <strong><a href=\"https:\/\/e-meniu.ro\/en\/product\/microbiome-balance-for-men\/\">Microbiome Balance for Men<\/a><\/strong> can be used as a starting point, with meals adjusted according to individual tolerance.<\/p>\n\n\n\n<h2 id=\"what-happens-to-the-microbiome-after-antibiotics\" class=\"wp-block-heading\">What happens to the microbiome after antibiotics?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Antibiotics are essential medicines when they are appropriately indicated.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">At the same time, they can significantly alter the gut microbiota.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The effect varies depending on the type of antibiotic, treatment duration, dose and the individual receiving it. After treatment, the microbiota may recover some of its previous structure, but the speed and degree of recovery vary between people. [12]<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This leads to a very common question:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u201cWhat should I take to restore my gut flora after antibiotics?\u201d<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The answer is not straightforward.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Certain specific probiotics have evidence for reducing the risk of some antibiotic-associated adverse effects. But this does not mean that any probiotic bought from a pharmacy <strong>returns the microbiome exactly to its pre-antibiotic state<\/strong>. [12]<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">There is also currently no diet clinically proven to \u201creset\u201d the microbiome after antibiotics.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A sufficiently varied diet that includes sources of fibre you tolerate is a reasonable general strategy. But it should not be turned into a promise of complete restoration.<\/p>\n\n\n\n<h2 id=\"what-does-an-imbalanced-gut-flora-or-dysbiosis-mean\" class=\"wp-block-heading\">What does an \u201cimbalanced gut flora\u201d or dysbiosis mean?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The term <strong>dysbiosis<\/strong> appears everywhere.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sometimes it is used almost as a universal diagnosis:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">bloating = dysbiosis<br>constipation = dysbiosis<br>tiredness = dysbiosis<br>food cravings = dysbiosis<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The reality is much more complicated.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dysbiosis broadly describes changes in the structure or function of a microbial community associated with a particular state.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">But we do not have one single \u201cnormal\u201d microbiome that allows us to divide people neatly into:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>balanced<\/strong> versus <strong>imbalanced<\/strong>. [2,3]<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nor should the popular phrase <strong>\u201cdestroyed gut flora\u201d<\/strong> be interpreted literally.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The microbiome is a dynamic ecosystem, not an object that is either intact or destroyed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Many diseases are associated with changes in the microbiome, but an association does not always tell us which way the relationship runs.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The microbiome may contribute to a problem.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">But the illness itself, medication or dietary changes caused by that illness may also alter the microbiome.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Persistent symptoms should therefore not be self-diagnosed as \u201cdysbiosis\u201d simply on the basis of a list found online.<\/p>\n\n\n\n<h2 id=\"is-a-gut-microbiome-test-worth-doing\" class=\"wp-block-heading\">Is a gut microbiome test worth doing?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Microbiome testing is one of the most interesting areas of current research.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Modern technologies can identify an impressive amount of information from a stool sample.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">But the important question is:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>what can we actually do with that information in clinical practice?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A test can describe microorganisms or microbial genetic material detected in the sample.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It is much harder to turn that result into conclusions such as:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201cthis is your ideal microbiome\u201d<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">or<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201cthese bacteria are the reason for your symptoms\u201d<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">or<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201cbased on this test, you must eliminate these 12 foods\u201d.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">International consensus on microbiome testing in clinical practice indicates that evidence is still insufficient for the widespread routine use of many such tests. [13]<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Experts also point out that there are not yet enough data to establish strict reference ranges for the abundance of microbial species and discourage automatic therapeutic recommendations based only on these reports. [13]<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">There are also differences in:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>sample collection;<\/li>\n\n\n\n<li>sample preservation;<\/li>\n\n\n\n<li>sequencing methods;<\/li>\n\n\n\n<li>databases used;<\/li>\n\n\n\n<li>bioinformatic analysis;<\/li>\n\n\n\n<li>interpretation of the results.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">This does not mean that microbiome testing is useless.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It is an extraordinary research tool, and some clinical applications may become much better validated in the future.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">But today we need to distinguish between:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>what the technology can measure<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">and<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>what we can conclude medically from that measurement<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">They are not the same thing.<\/p>\n\n\n\n<h2 id=\"can-the-microbiome-influence-body-weight\" class=\"wp-block-heading\">Can the microbiome influence body weight?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">There is a real relationship between the microbiome and metabolism.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Gut microorganisms can contribute to nutrient metabolism and produce substances that interact with the body&#8217;s metabolic systems. [14]<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">But there is a very large gap between that and saying:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u201cyou cannot lose weight because you have the wrong bacteria\u201d.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Body weight is influenced by many factors:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>energy intake;<\/li>\n\n\n\n<li>physical activity;<\/li>\n\n\n\n<li>genetics;<\/li>\n\n\n\n<li>hormones;<\/li>\n\n\n\n<li>sleep;<\/li>\n\n\n\n<li>medication;<\/li>\n\n\n\n<li>environment;<\/li>\n\n\n\n<li>eating behaviour;<\/li>\n\n\n\n<li>psychological and social factors.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">The microbiome is one piece of this system.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It is not the universal explanation.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">And we do not currently have a validated method that allows us to analyse a person&#8217;s microbiome and then prescribe a diet guaranteed to produce weight loss by changing their gut bacteria.<\/p>\n\n\n\n<h2 id=\"what-is-the-connection-between-the-microbiome-and-the-brain\" class=\"wp-block-heading\">What is the connection between the microbiome and the brain?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The connection between the gut and the brain is not a myth.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The <strong>gut\u2013brain axis<\/strong> describes bidirectional communication between the gastrointestinal tract and the nervous system.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This communication involves neural, endocrine, metabolic and immune mechanisms, and the gut microbiota participates in some of these signalling pathways. [15]<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Research in this area is very active.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">There are biologically plausible mechanisms and numerous associations between the microbiome and different functions of the nervous system.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">But once again, we need to distinguish between:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u201cthere is genuine biological communication\u201d<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">and<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u201ca particular probiotic treats anxiety or depression\u201d.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The second statement requires specific clinical evidence and cannot be inferred simply from the existence of the gut\u2013brain axis.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The microbiome is therefore a fascinating area of neurological and psychiatric research, but it should not be turned into a simplistic explanation for every emotional state.<\/p>\n\n\n\n<h2 id=\"what-can-you-actually-do-for-your-gut-microbiome\" class=\"wp-block-heading\">What can you actually do for your gut microbiome?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">After all that microbiology, the practical part is surprisingly simple.<\/p>\n\n\n\n<h3 id=\"1-eat-more-variety\" class=\"wp-block-heading\">1. Eat more variety<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Do not try to feed one particular bacterium.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Instead, aim to include a wider range of vegetables, fruit, whole grains, legumes, nuts and seeds across the week.<\/p>\n\n\n\n<h3 id=\"2-do-not-increase-fibre-all-at-once\" class=\"wp-block-heading\">2. Do not increase fibre all at once<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">If you currently eat very little fibre, increase it gradually.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">More fibre is not useful if the change makes you feel so uncomfortable that you abandon everything after three days.<\/p>\n\n\n\n<h3 id=\"3-include-fermented-foods-if-you-tolerate-them\" class=\"wp-block-heading\">3. Include fermented foods if you tolerate them<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Yoghurt, kefir and other fermented foods can be part of a varied diet.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">They do not need to be treated as medicines.<\/p>\n\n\n\n<h3 id=\"4-do-not-remove-foods-without-a-reason\" class=\"wp-block-heading\">4. Do not remove foods without a reason<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Interest in \u201cgut health\u201d can very easily lead to an increasingly restrictive diet.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">No gluten. No dairy. No legumes. No fruit. No grains.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If there is a medical indication or a food repeatedly causes symptoms, that is a different situation.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">But removing foods preventively just to avoid \u201cfeeding bad bacteria\u201d can unnecessarily reduce dietary variety.<\/p>\n\n\n\n<h3 id=\"5-do-not-choose-a-probiotic-based-on-the-largest-number-of-billions\" class=\"wp-block-heading\">5. Do not choose a probiotic based on the largest number of billions<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">More microorganisms on the label do not automatically mean a more suitable product.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The strain, dose and reason for using it matter.<\/p>\n\n\n\n<h3 id=\"6-do-not-try-to-explain-every-symptom-through-the-microbiome\" class=\"wp-block-heading\">6. Do not try to explain every symptom through the microbiome<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Persistent bloating, diarrhoea, constipation, unintended weight loss or abdominal pain deserve proper assessment.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sometimes the microbiome may be involved.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sometimes it is not.<\/p>\n\n\n\n<h3 id=\"7-think-in-weeks-and-months-not-in-resets\" class=\"wp-block-heading\">7. Think in weeks and months, not in \u201cresets\u201d<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">One smoothie, a three-day cleanse or a supplement cannot automatically compensate for a monotonous diet.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">What you do repeatedly matters more.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you would rather start with an organised dietary structure, you can explore <strong><a href=\"https:\/\/e-meniu.ro\/en\/product\/microbiome-balance-for-women\/\">Microbiome Balance for Women<\/a><\/strong> or <strong><a href=\"https:\/\/e-meniu.ro\/en\/product\/microbiome-balance-for-men\/\">Microbiome Balance for Men<\/a><\/strong> and adapt the meals to your preferences and tolerance.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The plans do not promise a \u201cperfect microbiome\u201d and do not replace medical assessment when digestive symptoms or disease are present.<\/p>\n\n\n\n<h2 id=\"what-is-worth-remembering-about-the-gut-microbiome\" class=\"wp-block-heading\">What is worth remembering about the gut microbiome?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The gut microbiome matters.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">But it should not be turned into an explanation for every health problem.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">We know reasonably well that:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>microbiomes vary considerably between individuals;<\/li>\n\n\n\n<li>diet can influence the microbiome;<\/li>\n\n\n\n<li>fibre and dietary variety matter;<\/li>\n\n\n\n<li>gut microorganisms produce biologically active metabolites;<\/li>\n\n\n\n<li>antibiotics can alter the microbiota;<\/li>\n\n\n\n<li>prebiotics, probiotics and fermented foods are not the same thing;<\/li>\n\n\n\n<li>the microbiome participates in interactions involving metabolism, immunity and the nervous system;<\/li>\n\n\n\n<li>microbiome testing is promising, but clinical interpretation remains limited in many situations.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">We know much less about how to turn all of this information into a formula that says:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201cthis is the perfect microbiome for you, and this is the exact diet that will create it\u201d.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For now, the most evidence-based approach is less spectacular and much more practical:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>eat a sufficiently varied diet, include regular sources of fibre, make changes gradually, keep the foods you tolerate and do not turn the microbiome into a reason for unnecessary restriction.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The microbiome is complex.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Your diet does not have to be.<\/p>\n\n\n\n<h2 id=\"sources-and-bibliography\" class=\"wp-block-heading\">Sources and bibliography<\/h2>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><a href=\"https:\/\/link.springer.com\/article\/10.1186\/S40168-020-00875-0\" rel=\"noopener\">https:\/\/link.springer.com\/article\/10.1186\/S40168-020-00875-0<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.nature.com\/articles\/s41579-024-01107-0\" rel=\"noopener\">https:\/\/www.nature.com\/articles\/s41579-024-01107-0<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.nature.com\/articles\/s41575-026-01176-x\" rel=\"noopener\">https:\/\/www.nature.com\/articles\/s41575-026-01176-x<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.nature.com\/articles\/s41579-024-01068-4\" rel=\"noopener\">https:\/\/www.nature.com\/articles\/s41579-024-01068-4<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.nature.com\/articles\/s41579-024-01108-z\" rel=\"noopener\">https:\/\/www.nature.com\/articles\/s41579-024-01108-z<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.nature.com\/articles\/s41577-024-01014-8\" rel=\"noopener\">https:\/\/www.nature.com\/articles\/s41577-024-01014-8<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.nature.com\/articles\/nrgastro.2017.75\" rel=\"noopener\">https:\/\/www.nature.com\/articles\/nrgastro.2017.75<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.nature.com\/articles\/nrgastro.2014.66\" rel=\"noopener\">https:\/\/www.nature.com\/articles\/nrgastro.2014.66<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.nature.com\/articles\/s41575-020-00390-5\" rel=\"noopener\">https:\/\/www.nature.com\/articles\/s41575-020-00390-5<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34256014\/\" rel=\"noopener\">https:\/\/pubmed.ncbi.nlm.nih.gov\/34256014\/<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/journals.asm.org\/doi\/full\/10.1128\/msystems.00031-18\" rel=\"noopener\">https:\/\/journals.asm.org\/doi\/full\/10.1128\/msystems.00031-18<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.nature.com\/articles\/s41575-024-01023-x\" rel=\"noopener\">https:\/\/www.nature.com\/articles\/s41575-024-01023-x<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC12343204\/\" rel=\"noopener\">https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC12343204\/<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.nature.com\/articles\/s41579-023-00888-0\" rel=\"noopener\">https:\/\/www.nature.com\/articles\/s41579-023-00888-0<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.nature.com\/articles\/s41579-024-01136-9\" rel=\"noopener\">https:\/\/www.nature.com\/articles\/s41579-024-01136-9<\/a><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Learn what the gut microbiome is, what influences it, and how fibre, dietary variety, prebiotics and fermented foods can support it.<\/p>\n","protected":false},"author":9,"featured_media":1029,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[62],"tags":[],"class_list":["post-1028","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-microbiom"],"_links":{"self":[{"href":"https:\/\/e-meniu.ro\/en\/wp-json\/wp\/v2\/posts\/1028","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/e-meniu.ro\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/e-meniu.ro\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/e-meniu.ro\/en\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/e-meniu.ro\/en\/wp-json\/wp\/v2\/comments?post=1028"}],"version-history":[{"count":2,"href":"https:\/\/e-meniu.ro\/en\/wp-json\/wp\/v2\/posts\/1028\/revisions"}],"predecessor-version":[{"id":1031,"href":"https:\/\/e-meniu.ro\/en\/wp-json\/wp\/v2\/posts\/1028\/revisions\/1031"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/e-meniu.ro\/en\/wp-json\/wp\/v2\/media\/1029"}],"wp:attachment":[{"href":"https:\/\/e-meniu.ro\/en\/wp-json\/wp\/v2\/media?parent=1028"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/e-meniu.ro\/en\/wp-json\/wp\/v2\/categories?post=1028"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/e-meniu.ro\/en\/wp-json\/wp\/v2\/tags?post=1028"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}