Microbiome Friendly

Food & routine

What should I eat now? — a woman at a market stall mid-morning, a paper bag of vegetables in hand
After antibiotics

Nine species still missing: what to eat after antibiotics

Your gut is near baseline 1.5 months after a course, but nine species were undetectable in most men at 180 days. What the food and probiotic trials show.

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Do fermented foods really work? — a man eats a bowl of kefir at a small table on his balcony in the afternoon
Fermented foods

Fermented foods: the microbes you eat aren't the point

Stanford put 36 adults through a 17-week trial, half on six servings a day: gut diversity rose and 19 inflammatory proteins fell — not from the microbes.

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How much fibre is enough? — a woman at her dining table early in the morning, a bowl of porridge in front of her
Food & routine

Not all fibre feeds your bacteria, and more isn't better

Fermentable fibre feeds your gut bacteria; viscous and coarse fibre do other jobs. How much the trials measured, and how to add it without bloating.

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Does bad sleep hurt my gut? — a woman on the edge of her bed at three in the morning by a low lamp
Sleep and the gut

Sleep badly and your gut hears it — then answers

Wrist-watch sleep studies tie poor, irregular sleep to lower gut diversity. The two controlled human sleep-restriction experiments disagree with each other.

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