Gut microbiome testing: The secrets of your gut | Profs Tim Spector and Nicola Segata

Get 10% off ZOE: zoe.com/podcast
Your gut microbiome, a bustling community of microorganisms, is a vital player in your overall health. It doesn’t just impact your digestive system - it has a profound influence on your brain health and well-being.
However, the gut microbiome is a complex, long misunderstood realm, and figuring out how it affects daily life can leave even the most dedicated health enthusiasts scratching their heads.
Here at ZOE, we’ve transformed our understanding of this bustling microbial world, where both “good” and “bad” gut bacteria reside.
In today’s episode, Jonathan speaks with Prof. Nicola Segata and Prof. Tim Spector to explore how ZOE's microbiome testing and unique microbiome health scores provide personalized insights into your gut health.
Nicola Segata is a Professor and Principal Investigator at the Laboratory of Computational Metagenomics at the Department CIBIO at the University of Trento, Italy. His background is in metagenomics, machine learning, microbiome research, and microbial genomics.
Tim Spector is a co-founder at ZOE and one of the world's top 100 most cited scientists.
If you want to uncover the right foods for your body, head to joinzoe.com/podcast, and get 10% off your personalized nutrition program.
Timecodes:
00:00 Introduction
01:17 Quick fire questions
03:25 Why should we care about gut microbes?
06:48 How many different microbes do we have in our gut?
11:34 Why would we want to measure our microbiome?
13:15 Can we change our microbiome?
18:24 Is it possible to make a dramatic change in your microbiome over time?
21:20 What does the latest data tell us about improving our diet?
24:14 How does the ZOE microbiome gut test work?
28:26 What goes on in the lab to get these results?
32:34 Is there enough information in the gut microbiome to make a full health assessment?
35:54 What can our microbes tell us about diseases?
37:35 What useful information does the microbiome test show us?
38:38 Are we still making new discoveries in the microbiome?
42:56 Do different microbes prefer specific foods?
45:10 How do different lifestyles around the world change your microbiome?
49:47 5 simple tips to improve gut health
52:53 How rapidly can you damage your microbiome?
56:36 Can taking painkillers regularly negatively impact the microbiome?
59:14 Summary
63:20 Goodbyes/Outro
Mentioned in today’s episode:
The person-to-person transmission landscape of the gut and oral microbiomes, published in Nature
Link: www.nature.com/articles/s4158...\
Sharing of gut microbial strains between selected individual sets of twins cohabitating for decades, by PLoS One
Link: www.ncbi.nlm.nih.gov/pmc/arti...
A genetic gift for sushi eaters, published in Nature
Link: www.nature.com/articles/news....
Find Nicola on ResearchGate: www.researchgate.net/profile/...
Follow Nicola on X: / nsegata
Follow ZOE on Instagram: / zoe
Episode transcripts are available here: zoe.com/learn/category/podcasts
Is there a nutrition topic you’d like us to cover? Email us at [e-mail] and we’ll do our best to cover it.

[@ageingfeminist]

I have never eaten junk food, cooked almost everything from scratch, loads of vegetables v little meat, regular fish, virtually no alcohol, never smoked...fit, active person...then bang over a few weeks was overwhelmed by an autoimmune disease (PMR and GCA). That was 4 years ago when i turned 70. Still have it. Symptoms controlled by steroids. The story is clealry more complicated. The complexity of the immune system should be emphasised in some of these talks. People may have the perfect microbiome but they will still get cancers and autoimmune disease...it won't be because they failed to get their diet right. It is not right to make people feel like they can control aging and disease...and if they fail they clealry did something wrong.

[@dennisward43]

That is a good point but, like everything else, we are all different. What they are saying is that the risk of developing these diseases is greatly reduced by having a healthy gut.

[@sue3519]

I am a Middle Eastern and my diet is quite good but for years I ate dairy didn’t know that it was causing inflammation so when i stop I feel much better but when I go back inflammation comes back. Check for food allergies. I kinda realised that my gut microbes don’t like dairy. But when I started soy & miso cheese my gut & health became much better especially my IBS & my rheumatoid symptoms

[@bobadams7654]

Sorry to hear about your health issues. Must have been a real shock. I don't think Zoe are trying to make people feel guilty if they fall ill - there are many factors, but there are things we can do that can help mitigate some of the potential issues.

[@normsky5504]

Read the plant paradox by Dr. Steven Gundry. A lot of the so called healthy foods are full of lectins which are harmful to our gut microbiome. Leaky gut is a major cause of inflammation in the body.

[@lroyjohnston5560]

U can ruin gut by just being stressed out

[@nasali4817]

1. Get poop test. 2. If on medication, take every six month poop test for biome. 3. Avoid junk food. 4 . Eat fiber. 5. Fermented food. 6. Eat atleast 30 plant a week or aim it .example ( kefir, kimchi , ginger, garlic , onion, broccoli, tomatoes, bell peppers, mushroom, spinach, green leafy vegetable , cranberry, pomegranate and bok choy , dark chocolate , blue berries , ( rest you figure out) 7.intermittent fasting and eat more veggies, bean.

[@patangel1652]

Thank you

[@andrewroberts8959]

Lol kefir isn't a plant

[@misscinnamon5690]

Too bad stool samples are often inaccurate and a waste of time and money. Depending on the company you use you'll get different and often conflicting results. And one laboratory were using dog poo as their standard , therefore everyone using their test " needed treatment".

[@AntonPuzorjov]

thanks for the list! I'd only also add genuine kvass as a lactose free source of fermented foods - full of great bacteria from sourdough and delicious at the same time

[@janycebrown4071]

👍 👍 👍 Avoid processed foods 🌝

[@EvgeniiaDolinenko]

Dr Tim Spector, you changed my life with your 30 plants advice. It pushed me to quit sugar too and change my diet in general. But it all started with 30 plants. ❤

[@matthewhook3375]

Same here. His advice about 30 plants, eating fermented foods and foods rich in polyphenols has had a transformative effect on my life in just the last month. Still at the very beginning of my journey but already I feel so much better, more energetic, more motivated, better mood and so on.

[@bobadams7654]

Well done. I've been making organic milk kefir for years. Very tasty. Very easy. Let me know if you want a recipe. If you're in UK I can send u some free kefir grains aswell.

[@watchyourplate9150]

​@@bobadams7654If only am in UK i will ask some

[@elenal2556]

​@bobadams7654 Please share your recepie!

[@bobadams7654]

@elenal2556 Put Organic kefir grains in a kilner/mason jar. Add 1 litre Raw or organic full fat milk. Close the lid and put in a cupboard. Might take 24 - 72 hours, depending on temperature. If you leave it too long it can become fizzy. I generally open it daily to let the gas out. When it's thick and creamy, put a neoprene sieve over a large bowl NB Never use any metal utensils! Tip kefir into sieve, gently stir it with a wooden spoon so kefir goes into the bowl, and the grains are keft in sieve. Put grains back in the jar, refill with milk and repeat the process. Pour your kefir into a glass container that will fit inside your 'fridge. Enjoy! NB I wash both containers after approx 2 brewings. If your grains ever get slimy, gently rinse in filtered water. Put your grains, in milk, in 'fridge and they will "sleep". Wake them up by putting them back in the brewing cupboard.

[@jrapprentice]

It is so good to hear a top scientist say the evidence made him change his mind about the importance of what used to be their subject. Too often in nutrition scientists nailed their self importance to a particular idea and denied the validity of new evidence. In nutrition this extended to suppressing contrary evidence. Thank you Tim. Science returns to nutrition.

[@haleybloss9685]

Thank you all for what you do! ❤

[@ambition112]

0:00: 🧠 Our gut microbiome is connected to our brain through chemicals and neurotransmitters, playing a key role in our mental health and overall well-being. 5:10: 🌱 Understanding the gut microbiome is crucial for maintaining overall health and preventing chronic diseases. 10:48: 🌿 The video discusses the incredible complexity and diversity within species, using the analogy of a jungle, and highlights the importance of understanding the differences at a high level and within species. 15:36: 🧬 The gut microbiome is highly changeable and can be influenced by diet, but acquiring new microbes requires a combination of diet and existing microbiota. 20:32: 📈 There has been a steady improvement over the past four years in testing frequency and cost reduction. 25:57: 💩 Collecting and preserving small amounts of fecal samples for DNA sequencing has become more acceptable over the years. 30:48: 💰 The cost of microbiome testing has significantly decreased over the years, making it more accessible. 36:44: 🔬 Understanding the microbiome and its impact on health requires a holistic approach and further research on the chemicals produced by the microbiome. 40:58: 🔬 The microbiome contains a large amount of undiscovered species, with only 20% remaining unknown. 45:57: 🔬 The microbiomes of people living traditional lifestyles differ significantly from those who consume processed food and have modern sanitation, with more fiber-degrading bacteria and a larger unknown component. 51:05: 🌱 Eating a diverse range of whole plants can improve gut health. 55:58: 🍽 Maintaining a healthy gut microbiome during the holiday season by providing a minimum diet can help bounce back from indulgences. 1:01:03: 🔬 The microbiome is unique to each individual and changes can be seen in a few days, but long-term improvements in health may take four to six months. Recap by Tammy AI

[@javadivawithdog]

TY, TAMMY

[@lauraw.7008]

25:33 I think people might not realize how well mixed the 💩 is, grinding & mixing in the gut all the way down. 33:42 recognizing how complex and inter-connected our whole body is, look at the whole. 41:42 “parasites” - I wonder if some of those only appear to be parasites on first examination. Maybe providing a benefit that’s not been teased out.

[@anoshya]

Just fortunate to have any food when some are starving in the World

[@susanchristian1665]

I do enjoy listening to these broadcasts, but often feel I live in a different world to Tim and his colleagues. Yes, it would be lovely to get all these tests regularly on the NHS, but in the real world some of us haven't been able to see a doctor in three or four years, haven't been able to get even the 'normal' tests for colesterl or blood sugar. I was a ZOE member, but found it very difficult to use largely because everything had to be done on the app, not easy for those of us who don't 'live' on our phones, it was impossible to save or print out any of the information provided, and often the scores didn't seem to make any sense. I'm very glad they're doing the work but they need to make it a lot more user friendly if they want it to be more widespread.

[@lynne9870]

I agree. And I wasn't even allowed to join Zoe as I have Crohns disease! I have a lot of inflammatory conditions and you would think I would be a person most likely to benefit from the tests. But no, apparently not. I have changed my diet to aim for the 30 plants and I have much more fibre now, but I would have liked a test to see where I am starting from.

[@margeretheath597]

I agree. Regarding glucose, ketones and lipids, you can buy glucose and ketone devices, and you can get your GP to order FASTED lipid panel via a phone call - you are entitled to this once a year at least. I’m with you on the fact that we are not supported with gut function normalisation. NHS dieticians repeat the guidelines, instead of the latest research facts. Or what one’s individual body can tolerate. Surely giving us our data without “medical advice” empowers us?

[@margeretheath597]

Also Bluecrest and other labs do offer blood tests etc for a price. You can get the GP to monitor your inflammation biomarkers too. Just PUSH. The NHS does not “do” until one PUSHES for parity of support as an individual .

[@tansmum]

I agree with you. I have learnt a lot, from being on the Zoe project. But the lack of support. The chat function just doesn't respond, the fact that you can't print off recipes, who can cook whilst holding a phone?? And I have still not received my test results. I wouldn't currently recommend it

[@susanchristian1665]

@@tansmum I had to push really hard to be allowed to retake one test that had got lost somewhere. I still, many months later, haven't had the result from that.

[@MichaelMastin]

I'm interested in municipal water's use of chlorine and chloramines impact on gut health.

[@chastad]

BRAVO! Very clearly explained both what we know and what we still don't know. I appreciate Dr. Spector's caution about extrapolating too far from what has been researched so far. looking forward to more discoveries.

[@AaaaaBeeee]

You guys are amazing and are doing so much good for people. Thank you. 💕

[@gurrolesaddler3202]

Thank you for educating us, so clear and concise.

[@irinanelson4620]

Thank you! Amazing talk! 👏👏👏👏

[@ShereenAmos]

Fascinating stuff! Thank you so much for sharing

[@sharongowdridge5139]

Loved the podcast so so interesting. Thanks

[@user-kd9sv2tb1i]

Amazing podcast. Thank you for all you do for our health

[@noki8001]

The five simple general rules: - Eat around 30 different plans/vegetables a week - Eat colorful plants, they are rich in polyphenol (bitter foods: extra verging olive oil, dark chocolate, coffee) - Small amount of fermented foods - Time restricted diet, 10-12h window, give the microbs a rest - Don't poison them with the chemical of ultra processed foods (sweeteners, emulsifiers, preservatives, etc..)

[@tdolma80]

Zoe podcast is always interesting to listen to and at the same time you can learn lots from. I trying my best to take 40 different in one week to grow my microbiome. Thanks Tim, NIcola and of course Jonathan.

[@RSLtreecare]

Truly fascinating. All the Zoë presentations are really valuable. I look forward to gaining more experience and blending this with my interest. I'll add to my comments. I grew up on a farm, large poo clean ups was part of the day...

[@user-lk3cr5ik3j]

Tim, Nicola & Jonathan, what an amazing discussion and so much understandable information for the lay person. Thank you so much! You three are scientific Rock Stars😊 1:03:09

[@rachaelfearon5644]

I would loved for my daughter to see you doctor she has really bad gut health with other sickness like endometriosis and can't even work after finishing university with all her health conditions, but we live in Jamaica which is hard to get the help from you guys, I always love to watch Zoe learned a lot from all the doctors on his podcasts

[@beckybarrow7993]

As a Clinical Laboratory Scientist, I am fully aware that if there is no stabilization in the specimen, yeast will overgrow. Does your sample have something to stop further growth?

[@hea7055]

ZOE gives lots of information about feeding the gut microbes but what about SIBO? Apparently feeding the good guys with fibre, resistant starch etc will also feed these baddies in the upper GI tract when SIBO is present. Has ZOE any advice/studies on the best way to treat SIBO?

[@Spangletiger]

Thank you for another insightful discussion about our inner 'jungle'. I've heard the 30 different plants advice before. I was wondering if that was even possible (and I live on plants!) but then the person talking about it went on to explain that this number included things like nuts, seeds, spices, herbs, teas and coffee. Once I started counting them in, I realised that I wasn't doing so bad!

[@EvgeniiaDolinenko]

Exactly. It seems impossible but with some effort it is. 😊

[@lauraz8349]

Seems hard, but for me it helps to use salad mixes that might have 5 or 6 varieties of greens in it, a mix of sprouted grains and seeds in what bread you eat, make yourself a mix of nuts and seeds that you can have handy to sprinkle on salads and oats, etc. Eat a homemade fruit salad instead of single fruits. If you do this and eat a wide variety of beans in your meals, you'll hit this target easily.

[@earthling8506]

Waiting for my gut micro biome sample test results, so this talk has been fascinating. I spent much of late 2021-summer 2022 and early this summer, having my gut nuked by broad-spectrum antibiotics for two different conditions. Now my gut is in its worst state I can remember. So hopeful that the Zoe programme will help turn that around. Watch this space

[@CattyT1]

I’m in a similar state and have a very poor levels despite big efforts on my part.

[@madmud101]

Best of luck on your recovery!

[@earthling8506]

@@madmud101Thank you.

[@dodgycat476]

Currently completing the Zoe so very interesting to hear the likely improvement to expect.

[@elizabethlemoine8857]

Thank you. Before Zoe, I did as much of my own research as I could. This podcast episode's most wonderful news is the refutation of a most disheartening assertion, read in Dr John Hunter's book "Irritable Bowel Solutions: The essential guide to IBS, its causes and treatments". That is: that the microbiome infants acquire is fixed very shortly after birth and remains constant until old age. That if one component of the original mix is lost, it cannot be regained. Dr Spector and Dr Segata seem to say the opposite is true, which is really wonderful news. Carry on, Zoe! Really excellent work.

[@ds6882]

Excellent thankyou for explaining in ways that is easier to understand 🙏❤️X

[@daxapanchal9959]

Love these thank you. With everyone’s garden (gut) being unique to each individual and the foods we eat adds different microbes/ bacteria and adding to this bag (gut) the mass produces foods, international soil plus manmade chemicals/fertilising, creating huge quantities of complex microbes 🦠 and bacteria’s 🧫 how does ZOE pinpoint what to change to help a specific outcome to improve? Many thanks in advance

[@janethargate1051]

I am a woman in my early 70s. Most women I know have gut problems while our husbands have far fewer problems. I have been on PPIs for some years since I first had chemo for a lymphoma. I was interested to hear your comment on PPIs though I have been led to believe that they are important since an endoscopy showed considerable damage to the mucosa. I think it would be interesting to have more women involved in your discussions since there clearly is some difference here and it would be interesting to know why.. Thank you for your interesting podcasts and for making them freely available.

[@amandajane8227]

The dentist Dr Ellie recently did a video on why women experience different dental health to men. She also talks about the microbiome of the mouth.

[@maplin007]

If you just eat Beef water and salt for a few months your gut is also healed , not your biome which adapts but your actual physical gut.

[@HAL9000_ICantDoThat]

I don't discredit just the meat diet, as Jordan Pederson has done, but having just one food source I can't imagine being beneficial for your microbiome. Your microbiome thrives on diversity of nutrients and you would surely be deficient in key vitamins and minerals.

[@maplin007]

@@HAL9000_ICantDoThat Actually the only possible deficiency is sodium people have eaten just beef and salt for 40 years no deficiencies have turned up. In fact the vegan diet can have up 16 deficiencies and needs massive supplementation. Any nutrient chart will show whats in beef and liver, add butter, eggs etc all high nutrient foods but it is possible on beef. You actually absorb your food better and have no anti nutrients detracting. we absorb most of our food in the small intestine anyway. The microbiome is still diverse all that shifts is the numbers. You also get less gas and bloating, I'd say its pretty much zero. I would say it takes the onus off of the Biome which still functions fine if not better.

[@anthonygrodecki7968]

Ok with out doing testing you can change things for the better fairly quickly. As a example people with over growth or yeast infection in their biohm can just remove starches and sugars from diet including active charcoal. Followed by correction of leaky gut. This affects Autistic ADHD and many other conditions. Thank for bringing this to a large audience. So much more work needs to be done but I believe we are on a great journey of discovery.

[@melanieshee2983]

I'm fascinated by gut microbines. Developed salmonella food poisoning few years ago and now have chronic bilateral uveitis which cannot shift as also triggered hla b27 positive gene. Tried to develop good microbines ever since but still struggling

[@leeatbruhl7323]

Would love to know about skin care products, shampoos, conditioners, moisturisers etc and how they effect the gut. Which ones are safe or not? Etc I know this isn’t related to food but these things also effect our gut and our health right?!

[@irinanelson4620]

Thank you! Fantastic talk! Please tell us more about the specific foods that feed specific organisms in the microbiome and their link to hormones imbalances (ie, oestrogen and how to avoid food that increases oestrogen levels in the body)

[@janehardy-qd6zq]

Plants - lots of variety is the basis of alot of it.Try to have 30 different types each week.

[@madmud101]

They probably don’t know the detailed function of all these microbes and how they interact with the body - here’s hoping research continues and expands!

[@breannajoy]

Beta glucuronidase is an enzyme made by the body. But also is a metabolite of some bacteria that can be found in the gut. The following are high producers of beta glucuronidase which in high amounts can recirculate estrogens that are supposed to be bound for the toilet. - Bacteroides fragilis, - Bacteroides vulgatus, - Bacteroides uniformis, - Clostridium paraputrificum, - Clostridium clostridioforme, - Clostridium perfringens, - Escherichia coli, - Eubacterium, - Peptostreptococcus, - Ruminococcus, - and Staphylococcus. “Gut microbial β-glucuronidases reactivate estrogens” J Biol Chem. 2019 Dec 6; 294(49): 18586-18599.

[@laviniafaulkner3202]

thank yo very much for sharing

[@laurajones6263]

Wow, the fascination just keeps growing! Exponentially. So so grateful to you guys for getting this stuff out there for us 'normal' people. And doing all the intensive lab work! I'm looking forward to years of dietary tweaking as you uncover more details of the picture. I wonder, is there also research ongoing about the interaction of a person's genome (and epigenetics) in terms of innate diet choices, and therefore likely microbe species? Or do the microbes you are born with create the dietary preferences? I've been a veggie-mad person for as long as I have memories. Smoked salmon with lots of lemon and a huge mixed salad would be my ultimate favourite food (cf. mashed potato and peas as my ultimate savoury comfort food). My mum also really loves her veg, and apparently mashed spuds, even cold, were her mum's pregnancy food addiction. Maternal DNA or microbes in the womb?? My dad was much more a carnivore, but hated meat fat. Meat fat makes me feel physically sick - I'll spend ages removing every atom of bacon rind on the rare occasions I eat it. But when I had regular (very successful) accupuncture for hayfever, my therapist was always telling me I needed to eat more red meat. For my microbes??? I also totally agree with Jonathan about the changes in what you want to eat. Until a couple of years ago I only really 'liked' peanuts, cashews and pistachios in the nut family. As part of my 'get to at least 30 plants' campaign, I started regularly eating mixed nuts of all sorts, and now find myself preferentially picking brazils and pecans out of my mix, which for 40 years I thought I didn't really like. Microbes? Response to certain polyphenols???? Thanks loads for everything.

[@user-om1sr9kt3t]

Smoked salmon is not healthy Instead cook unprocessed salmon in the oven

[@lankimo23]

Hi. Could you please inform Prof Tim Spector that the ZOE Health Study App is not available in the Caribbean region. He could announce when it'll be available so that folks there can join his "ZOE Health Studies". Thank you.

[@kristensheridan685]

Hoping Zoe becomes available in Australia!!!!

[@janehardy-qd6zq]

What did i discover? That Nicola has seen more of me than anyone else! 😂 Love my Zoe journey, its hard to get out of the habits but i am getting to 30 plants a week most weeks and I am now obsessed with leveling out my blood sugar spikes!

[@francescaallen5966]

I’m interested to know how my gut biome has been effected by gastric by pass (!) ….

[@michaelstreeter3125]

Good idea to have occasional mini-adverts where you break out of the interview and Jonathan Wolfe gives a short speech - inspired. keeps attention and saves money by not having YT adverts!

[@1Rannette]

This is great. Can a test help those with IBS please?

[@PClanner]

Tim, would love to have a Q&A with you as there are things that do not make sense to me. Let me outline them here. 1) The gut biome function is to remove the nutrients from the available stream of food and pass them via the bloodstream to those items requiring them. This also means we are feeding the bacteria - a symbiotic relationship. The bacteria that is not fed will not endure? If it's 'type' is killed off, how is it re-instated, as surely you need the bacteria present to help remove the nutrients when you change diet. 2) The need of fiber. If the function of fiber is to prevent quick injection of nutrients into the blood supply which has the added effect of essentially clogging up the bowel (as a person with IBS is acutely aware). Consider that if our food was totally digested and all parts used - there would be no faeces ... Just a couple there that I could think of. Would like to see your response

[@urwhatu8]

I am so frustrated with Zoe! I eat way more than 30 plants per week. I eat fermented foods like sauerkraut, fermented beats, fermented cauliflower, a “yogurt” I make from a variety of specific bacteria that I have sent away for and that I ferment for 36 hours, kombucha, miso and a variety of pre and probiotics every day. I have been doing this for over a year. But Zoe says my microbiome is not very good: I think my score was 42 out of 100! And there is no way to discuss with anyone at Zoe as the chat function doesn’t work. The whole experience has left me throwing my hands in the air and saying what is the point. If you can eat as well as I eat and get lousy scores it’s very frustrating. My triglycerides are 70, my LDL is 60, my HDL is 90 and yet Zoe says I have a metabolic problem with fats. Wouldn’t those biometrics be in the unhealthy range if my fat metabolism is so bad? I’m beginning to question the veracity of the tests.

[@suereid6427]

Quite understand your frustration! Given your problems with chat and the need to find answers have you tried emailing Zoe? It can take time to get a reply but they might be able to sort out Chat for you (I've had problems at times with it too) or correspond with you on this issue by email. Good luck!

[@applegal3058]

Did you get into contact with them afterwards?

[@mariannerady1137]

When will the tests be available in Germany? I've been on the list for a long time and would love to understand my gut biome better

[@CattyT1]

I’ve just had my results back and am ashamed as to how bad my gut bugs are, despite home brewed v lively kombucha, apple cider vinegar, probiotics, live yoghurts, 30 plants etc. I had 5 days of iv strong antibiotics for a surgical complication 4m ago, followed by bowel prep for colonoscopy so I’m hoping that has contributed to the pathetic state of my internal city. Can’t wait to see the suggestions for how to fix it or how long it will take.

[@madmud101]

That sucks! Best of luck to you!

[@andrewgiles4296]

Useful information. Is it too late to start when you are in your late 60s?

[@SusanKnowlesWHNP-NNCE]

Learning lots!

[@margeretheath597]

What about folk like me who are FODMAP intolerant, have EDS with the MCAS- mast cell activation syndrome with histamine intolerance, gluten, lactose and so forth intolerances, and all the symptoms - including bleeds from the gut and sloughing off of large quantities of mucous, of IBS? I am in mast cell stabilizers. What do we do when we react so badly to fermented products and several types of fibres and sugars? EDS is Ehlers-Danlos Syndrome. I also have chronic pain, peripheral neuropathy and signs of Fibromyalgia and CFS, plus CRPS - chronic regional pain? I’m often anaemic. We as EDS - genetic connective tissue disorder, often have gut dysbiosis, delayed gastric emptying, low gut motility (on meds for this), hernias, GERD, inflammation of tissues etc. I eat a very low carb high fibre, moderate protein diet with the correct fats, fast regularly, and eat meals with at least 15 plant species at each meal. I do no grains, and no factory farmed food. I do not do ultra processed foods or additives etc. I am within 5kg now (74kg) of my ideal weight at 57 Yes, I’m on heavy meds, but not anti-inflammatory agents. My lipids are good with TG of 1.00, and decent HDL, slightly higher LDL - good LDL. My blood glucose levels are excellent. I eat very little fruit and no sugar etc. Once again I’m being investigated for bowel cancers, yet suspect this is more of a microbiome landscape issue? Where do we go for proper investigation? I switched from a vegetarian diet to eating duck eggs, wild fish and venison. I eat mostly organic foods. I did this to try to address the anaemia and deficiency issues. It worked. Except I get bad periods where I start bloating, gas increases, pain increases, bleeds start, nausea, etc etc. what do folk with these complications or any one of them, do? Can we enter any research programme?

[@lemonchicken3740]

I see a lot of information online about foods plants that contain lectin being not good for your gut health is there any truth in this? May be a video on this topic would be interesting.

[@annegibson7374]

I love the way Jonathan gives short, unobtrusive paraphrases of what's being said all the way through a discussion - it is very helpful for us listeners.

[@frankhorn8485]

Really important research chaps - thank you! I did the Zoe programme for 4 months and it taught me a lot. It does strike me that you have an easy way to track change of biome by doing a re-test at the end of the programme. I asked to do this but the option wasn’t there.

[@andreabentham4135]

It is now, they’re re-testing after 4 months

[@janeroper7592]

Can't wait for Zoe testing to be available in the Channel Islands - any idea when this might be?

[@knackfarm]

With Tim's list of things to do to help your microbiome, I would have swapped the order and started with ELIMINATING UPF aka things that are toxic to your microbiome.

[@herbalist36]

Great program as usual, how can I get a decal for my computer the ZOE

[@teeniebash13]

Have you done any research on leaky gut and ME (Chronic Fatigue)? It would be helpful to those with long Covid.

[@anthonyatkins8179]

I wish they I wish they discussed the relationship between the appendix and the microbiome and also how dangerous an alcohol binge can be

[@jenniferhurley5023]

Fascinating podcast with Tim and Nicola. Is there any hope for those of us who have to take PPIs?

[@matthewhook3375]

I second that question. I tried to stop taking them after listening to this podcast and within 48h the reflux struck back hard 😞Going to try again after losing some weight.

[@jenniferhurley5023]

@@matthewhook3375 I tried too but had the same problem as you, Matthew. I will try again

[@joecaner]

Is it proper to call an organism in one's gut that's beneficial to the host a parasite? Would it not be more accurate to call that organism a symbiote?

[@hdw5831]

Compliments for covering this topic. It's a pity that so much was about theory and not enough about more practical matters, including based on questions from the audience. This is such an important topic that you would expect a lot of people would watch a podcast like this. it became after a while too complicated and provided too little information that would be useful to people.

[@madmud101]

I’m wondering what further generalised guidance you are looking for? The key takeaways (lifted from other comments are): 1: reduce ultra processed foods, 2: increase amount and variety of plants (~30 each week), 3: consider eating within a 10 or 12 hour window, 4: consume some fermented foods, 5: get a poop test if you can afford it to see where you’re at.

[@oliviagiles9220]

I loved this! I did the Zoe programme in April. I was fascinated by the detail in my microbiome report and score (which was very average despite having what I thought was a healthy diet) and I have made a lot of changes to my diet as a result. How can get my microbiome retested on the same basis to see whether the changes I have made are starting make a positive difference?

[@janehardy-qd6zq]

if you continue to be a Zoe member you might get reinvited, i just did and i have been in it since June

[@Worldturnedupsidedown]

Iam currently on immunotherapy for terminal lung cancer, ive had a good initial response that ive put down to being a lifelong vegatarian so a healthy microbiome. Im having trouble finding any studies or research into immunotherapy and the microbiome there is a big study on melonoma and fecal transplants on mice, but there isnt much else. I know this is a new field, can anybody give me any links to studies in immunotherapy cancer and the gut microbiome. Thanks for your help.

[@bobbie4580]

How long does it take to fix your microbiome post Covid? Have been trying to work on improving it for months but still not recovered. Also just tested positive for Covid again

[@hughcampbell7124]

I’m toying between going for Zoe or Healthpath, any ad use would be welcome?

[@klasina55]

I wish your program was extended to the Netherlands.

[@ewu2030]

Is the gut microbiome affected in any way by exercise? Is there any benefit on the gut health for doing cardio or hiit? never saw anything related to this so far...

[@ishunepali5886]

Hello Zoe team I regularly watch all the episodes . I absolutely love you all and how useful information you put out for all of us . Big Thank you for all. I have questions for you I have joint pain after I eat any protein. I became vegetarian seldom I eat an egg and fish. I’m taking painkillers for my pain and reduce inflammation. Would you able to give me few food that I can take to not Clean of my gut bacteria. I take verities of vegetables and fruits. I hope you red my comment and thank 🙏

[@def6415]

Please please make a video about Psoriasis!!

[@robinhall1653]

Jonathan I have been a member of Zoe for a long time and became an owner last year. I have never been offered a gut microbiome test - I think that many of us escaped the net. How can I get a test?

[@zardi9083]

My god, let the man speak, Jonathan!

[@user-zu9kz7yh9w]

Amazing

[@TamaEnergy]

Love to hear about laxatives

[@user-so8fp9tu3p]

How long to improve microbiome if have to take antibiotics for chest conditions

[@MrSandipr]

How do you know good and bad microbiome?

[@robwoodphotos]

When I did the Zoe test my diet was described as poor and received a low score of 42 but my micro biome was described as good with a score of 66. How is this possible?

[@user-ed9nf8kg8c]

Благодаря!

[@paraalso]

Is there any research on whether there's a benefit to combining fermented foods directly with a source of fiber? For example if you mix kefir with some seeds on the same meal, does that have some synergistic effect, or is it more your entire diet overall that matters?

[@OttoBoy]

Kefir contains probiotic bacteria. Many seeds contain prebiotic fiber - food for probiotic bacteria. On paper, the two consumed together should be beneficial. Maybe do some research on if the probiotic bacteria contained in your kefir thrives on specific types of fiber or polyphenols. Also, consider snider that seeds have fiber that is more accessible when it is at least partially broken down.

[@grnnmatportal615]

I would love to do the test, and become a member, but you probably don't ship to Norway?

[@kathyreynoldssteinbrink5285]

Is the testing available in the United States?

[@birgitburesch9881]

When will the zoe app be available in my country (Austria)?

[@ak-id1yh]

I don't live in the UK so i can't take the Zoe microbiome test unfortunately. But i recently had a microbiome test done by another company and i find the results very confusing and difficult to understand. For instance my bacteria is apparently made for a meat based diet and they recommend eating more plants and vegetarian protein sources.... i have been vegetarian for 27 years and eat 30+ types of plants a week. So their advice to improve my gut microbiome is to eat exactly what i'm already eating 🤔

[@zubaidaadhami1102]

Thanks for your research and help to prevent diseases My friend wish to join your Zoe program but she lives in Europe and suffer from Autoimmune disease. Can she join and how please?

[@killpop8255]

Surpised no mention of alcohol or buying components in tablets. I've got bio360 pro30 max and felt better over the time ive been taking them. But i do have a beer at night.

[@milliemaxgoldring]

It’s probably excellent like mine. I eat flax and eggs cheese and Greek yoghurt as well and have a good BMI and exercise but I still have bad metabolism of fats and carbs. I don’t have a diagnosis but I am probably close to being insulin resistant…. I suspect it’s down to my genes as I am doing everything as in the podcasts.

[@ceciliaczechner1507]

Will Zoe ever be available in Europe ( Hungary)?

[@fionahulbert6889]

So helpful, thank you! My question is, I have heard you say more than once that Protein Pump Inhibitors are very bad for your gut biome, but I have reluctantly had to start taking them because of the severity of my heartburn. I tried everything else I could first, cutting outvtrigger foods became impossiblebecausetherewereso many. Do you have any advice to help me now?

[@JanetMatthews100]

Heartburn or acid reflux is often due to there not being enough Hcl in the stomach. This means that the sphincter muscle that keeps the acid in the stomach isn't keeping the trapdoor closed and acid is escaping upwards. There is lots online if you Google it

[@pheart2381]

I am inn a similar predicament,but have found its not just what I eat. Its also when I eat it.If I eat less than 2 hours before bed I am in for a miserable night. My indigestion causes painful throat spasms and bile coming up. Horrible. Lansoprazole made me put on 2 stones in weight so I stopped taking it.

[@fionahulbert6889]

​@@JanetMatthews100yes I know that stuff. Was just hoping Zoe might have some more enlightened advice...

[@helenjowett7879]

Very difficult to even find any vegetables on the plate when away from home. Also eating mass produced bread makes me feel ill.

[@matthewhook3375]

I've been on proton pump inhibitors since 2016, saddened to hear they're damaging to the microbiome (which I've been making a concious effort to improve for the last month, after learning about it thanks to Prof. Spector and Zoe!) I tried to stop taking them for the last two days but GERD struck back with avengence 😥 Will try again once I've lost some weight.

[@lroyjohnston5560]

Ween down off them and take apple cider vinegar

[@bea-lq2vb]

ACV is very difficult to consume, even diluted, when suffering from GERD or similar problems that require PPI's. @@lroyjohnston5560 it makes the existing heartburn and reflux feel even worse.

[@matthewhook3375]

@@lroyjohnston5560I only take one a day, and it's in a capsule so I can't really split it in half or anything. It's kind of all or nothing, and with nothing the heartburn is debilitating. How much ACV do I need to take? Like a shot glass before meals or something? Or should it be mixed with water?

[@theresaparrent9544]

Magnesium for Gerd. Will help strengthen your esophageal sphincter.

[@abigailbloom9160]

I had to come of PPI's incredibly slowly , took me about 8 months to come off them.I used to open the capsules roughly count the beads, (if it was powder just take half out) and put half back in - nightmare but worth it . ACV doesn't work for everyone. There is loads of stuff on here about acid reflux /gerd including ACV. Good luck.

[@vickiblack5427]

Will the retesting ever check if Zoe has changed my very poor blood sugar control (original graph looks like Himalayas!) and nearly as bad, poor fat control.

[@AbsenceLacksNothing]

Mine was/is exactly the same. Not even my “Excellent” microbiome made a difference.

[@vickiblack5427]

@@AbsenceLacksNothing Thanks for letting me know. I shan’t get my hopes up then.

[@RecoveringHermit]

Should I be concerned with a relative abundance of 49.8% of prevotella copri? It shows in the 'good bugs' category, but it seems rather high. My second most prevalent bug had only 7%.

[@floatingisland544]

I would like to join, but I still can't in the Netherlands....

[@michellea9857]

There are many Microbiome Tests out there, Chuckling Goat, Health Path, Zoe, Randox etc. Which one is the best?

[@dullykb]

Can I get Zoe Microbiom testing in Canada?

[@dianehepper8764]

If one lived in Canada do you have contacts here?

[@amandalcullen]

I would like to ask. My Daughter had a burst appendix and septic shock. She now has ongoing gut issues they are looking at Crohn's disease. She has been on many antibiotics. Is there a particular gut biome test kit that is worth the money and can help her heal her gut?

[@Scruffed]

I've been through a similar thing as your daughter (though I wasn't diagnosed Crohn's disease), I don't recall having my biome tested, but my doctor assumed that the amount of antibiotics that I was administered would have wiped out any good (and bad) bacteria I had in my gut, I had a draining tube sticking out from my abdomen for a few days, needed help to get up from bed and to walk, and was often in very intense pain when walking or moving in certain ways. The doctor prescribed a probiotic liquid that I took every day for several days (I don't recall how many), told me to only eat soup for a week, then gradually introduce some solids like boiled chicken breast and rice, then told me to eat papaya and prunes, and gradually start eating regular foods, avoiding very fatty foods until I feel completely better. It took me about a month to make a full recovery. I hope your daughter is receiving good medical advice.

[@eugeniebreida1583]

I would do all I could to talk my MD into ordering a medically prescribed FMT (fecal microbiota transplant). It is the key to restoring health, in my opinion. Pharma does not want us to utilize this avenue, as they can make very little on human poo.

[@amandalcullen]

@@Scruffed yes my daughter was similar she had 5 drains in. 2 initially and was sent home too soon. Back in 2 days later with high temperature and further infections in bowl, kidney and liver so drains in all 3 areas. When she was finally discharged she was given advice to eat only a liquid diet but it was her best friend who works in the same hospital that advised the probiotics. She is still in pain ( which comes and goes) almost a year later. Hence the checking for crohn’s.

[@ross1972]

Has there been any work on the influence of those close to us like our family who live in the same home? If someone catches covid it gets passed around those we live with. Do we pass around gut microbiota, just by accident?

[@eugeniebreida1583]

Yes, family proximiity, along with family pets, do impact one another's biomes (skin, oral, intestinal, etc)

[@pheart2381]

Elephant infants actually eat some of their mother's dung by instinct.Not suggesting that would be beneficial for humans,but in the animal kingdom copraphagy is fairly common. Guinea pigs have to recycle their pellets to get full nutritional value from the food.

[@EnglishBGood]

A question for the Zoe team. Actually related to the circadian rhythm and reducing the window in which you eat. As I live in Spain, dinner tends to be late, like 9:30/10pm more or less. Therefore I’ve been holding on until after 11 for breakfast. It feels like it works. Can that still be effective in your opinion for a healthy diet / lifestyle? Apparently your window is activated from your first bite of the day, and I’m just not sure if this overrides the light driven body clock? Thanks!!

[@awizenwoman]

Sadly studies show that starting your fast by 6pm is more effective that breaking it later in the morning... so best break the Spanish habit!

[@EnglishBGood]

@@awizenwoman ahh thanks. Impossible by 6pm but I’ll see if I can bring it forward !

[@dennisward43]

@@EnglishBGood From what I have learned, eating within a few hours of retiring for the night is not good for you. But if you do some exercise say, walking for about an hour after eating dinner, it is much better for you.

[@silverlinings3946]

I wonder how feasible would it be for you to tweak the day around a bit. Instead of having big meal in the evening, have it around noon, then only eat light supper around 6, and after that only fruit , if peckish. Even if you eat breakfast, this would give you two mini fasting periods in each 24 hours, which is better than nothing, and much better than overloading your digestive system at night. As long as you don't snack between your meals,, that is.

[@EnglishBGood]

@@dennisward43 thanks ! I’ve read that at least 2 hours before sleeping. According to dr panda of the circadian code book. But the longer the better I guess

[@alisonburgess345]

Maybe it could be called a "Gut Garden" or something - everyone knows how to look after a garden !

[@tradwifeuk2117]

Dr William Davis is the guru about this. His discoveries includes SIBO/SIFO eradication fermentations.