{"id":7164,"date":"2026-10-01T15:15:00","date_gmt":"2026-10-01T15:15:00","guid":{"rendered":"https:\/\/bioprofile.com\/?p=7164"},"modified":"2026-10-03T04:04:18","modified_gmt":"2026-10-03T04:04:18","slug":"improve-gut-flora-what-really-changes","status":"publish","type":"post","link":"https:\/\/bioprofile.com\/en\/improve-gut-flora-what-really-changes\/","title":{"rendered":"Improving your gut flora: what fibre, plant variety and fermented food really change, and what a gut scan measures"},"content":{"rendered":"\n<article class=\"wp-block-group bp-blog is-layout-flow wp-block-group-is-layout-flow\">\n\n<link rel=\"preconnect\" href=\"https:\/\/fonts.googleapis.com\">\n<link rel=\"preconnect\" href=\"https:\/\/fonts.gstatic.com\" crossorigin>\n<link rel=\"stylesheet\" href=\"https:\/\/fonts.googleapis.com\/css2?family=Poppins:wght@300;400;500;600;700&#038;display=swap\">\n<style id=\"bp-blog-design\">\n.bp-blog {\n  --bp-ink: #212527; --bp-teal: #005859; --bp-teal-deep: #006B62; --bp-emerald: #228A62;\n  --bp-green: #7CA74D; --bp-lime: #B7CB33; --bp-lime-soft: #B7CB3329; --bp-green-aa: #4F6B28;\n  --bp-beige: #EDEAE5; --bp-sand: #DBD4CB; --bp-pale-teal: #D9E6E6; --bp-white: #FFFFFF;\n  --bp-foot: #6b6b6b;\n  --bp-font: 'Poppins','Segoe UI',Arial,sans-serif;\n  --bp-fs-h1: 40px; --bp-fs-h2: 29px; --bp-fs-h3: 21px; --bp-fs-body: 17px;\n  --bp-fs-lead: 19px; --bp-fs-small: 14px; --bp-fs-foot: 13px; --bp-fs-btn: 17px;\n  --bp-lh-body: 1.75;\n  --bp-s-2: 8px; --bp-s-3: 12px; --bp-s-4: 16px; --bp-s-5: 24px; --bp-s-6: 32px;\n  --bp-s-7: 44px; --bp-s-8: 72px;\n  --bp-measure: 875px; --bp-prose: 875px; --bp-side: 40px; --bp-portrait: 132px;\n  --bp-radius-card: 20px; --bp-radius-btn: 10px; --bp-radius-chip: 999px;\n  --bp-shadow: 0 10px 30px rgba(0,88,89,0.10); --bp-shadow-soft: 0 2px 10px rgba(0,88,89,0.06);\n  font-family: var(--bp-font); font-size: var(--bp-fs-body); line-height: var(--bp-lh-body);\n  color: var(--bp-ink); background: var(--bp-white); -webkit-font-smoothing: antialiased;\n}\n.bp-blog, .bp-blog * { box-sizing: border-box; }\n.bp-blog p, .bp-blog li, .bp-blog h1, .bp-blog h2, .bp-blog h3, .bp-blog a, .bp-blog td,\n.bp-blog th, .bp-blog cite { overflow-wrap: break-word; min-width: 0; }\n.bp-blog h1, .bp-blog h2, .bp-blog h3 { text-wrap: balance; }\n.bp-blog p, .bp-blog li { text-wrap: pretty; }\n\/* WordPress core's flow layout puts 24px above every child after the first; inside\n   a grid or a flex row that is a misalignment (measured on the scan pages 2026-08-21) *\/\n.bp-blog .bp-blog-author > *, .bp-blog .bp-blog-related > *, .bp-blog .bp-blog-verify > * { margin-block: 0; }\n\n\/* --- sections: one column, the article measure, the section rhythm ------------ *\/\n.bp-blog-sec { position: relative; background: var(--bp-white); margin-block: 0;\n  padding-block: var(--bp-s-7);\n  padding-inline: max(var(--bp-side), calc((100% - var(--bp-measure)) \/ 2)); }\n.bp-blog-sec > *:last-child { margin-block-end: 0; }\n.bp-blog-sec > p, .bp-blog-sec > ul, .bp-blog-sec > ol, .bp-blog-sec > .wp-block-quote,\n.bp-blog-sec > .bp-blog-faq-item, .bp-blog-sec > .bp-blog-takeaways, .bp-blog-sec > .bp-blog-toc,\n.bp-blog-sec > .bp-blog-refs, .bp-blog-sec > .bp-blog-srclead { max-width: var(--bp-prose); }\n.bp-blog-sec--head { padding-block: var(--bp-s-7) 0; }\n.bp-blog-sec--body { padding-block: var(--bp-s-6) var(--bp-s-7); }\n.bp-blog-sec--beige { background: var(--bp-beige); }\n.bp-blog-sec--wash { background: linear-gradient(180deg, #B7CB331A 0%, #B7CB330D 100%), #FFFFFF; }\n.bp-blog-sec--tight { padding-block: var(--bp-s-6); }\n\/* A COLOURED SECTION IS A PANEL, so it carries the panel radius. Measured on the\n   live site 2026-08-28 rather than chosen: bioprofile.com's own coloured blocks\n   come in two families, full-bleed strips (w=1440 edge to edge, radius 0, 40px\n   side padding) and inset panels (the lime block w=677 and the sand block w=576,\n   both radius 16px). Ours cannot be the first: the theme's content wrapper is\n   1140px, so a coloured section here stops 150px short of the screen on both\n   sides and reads as an inset panel with square corners, which is the thing the\n   operator saw. So it takes the panel treatment. The radius is this template's\n   own --bp-radius-card (20px, shared with the scan pages) rather than the site's\n   16px, so the page carries ONE panel radius instead of a third value.\n   The small vertical margin is what lets the corners read where two coloured\n   panels stack (the CTA, the FAQ wash and the sources beige run consecutively). *\/\n.bp-blog .bp-blog-sec--beige, .bp-blog .bp-blog-sec--wash, .bp-blog .bp-blog-cta {\n  border-radius: var(--bp-radius-card); margin-block: var(--bp-s-3); }\n.bp-blog-sec--foot { padding-block: var(--bp-s-5) var(--bp-s-7); border-top: 1px solid var(--bp-sand); }\n.bp-blog .bp-blog-rule { height: 6px; border: 0; margin-block: 0; max-width: none;\n  background: linear-gradient(90deg, #005859 0%, #006B62 38%, #228A62 66%, #B7CB33 100%); }\n\n\/* --- core blocks by element ------------------------------------------------- *\/\n.bp-blog p { font-size: var(--bp-fs-body); line-height: var(--bp-lh-body); margin-block: 0 var(--bp-s-5); }\n.bp-blog h1 { font-size: var(--bp-fs-h1); font-weight: 700; line-height: 1.22; letter-spacing: -0.01em;\n  margin-block: 0 var(--bp-s-4); color: var(--bp-ink); max-width: var(--bp-measure); }\n.bp-blog h2 { font-size: var(--bp-fs-h2); font-weight: 700; line-height: 1.3; letter-spacing: -0.01em;\n  color: var(--bp-ink); margin-block: var(--bp-s-4) var(--bp-s-4); padding-block-start: var(--bp-s-4);\n  position: relative; max-width: var(--bp-prose); }\n.bp-blog h2::before { content: \"\"; position: absolute; top: 0; left: 0; width: 56px; height: 4px;\n  border-radius: 2px; background: var(--bp-lime); }\n.bp-blog h3 { font-size: var(--bp-fs-h3); font-weight: 700; line-height: 1.35; color: var(--bp-teal);\n  margin-block: var(--bp-s-2) var(--bp-s-3); max-width: var(--bp-prose); }\n.bp-blog ul, .bp-blog ol { font-size: var(--bp-fs-body); line-height: var(--bp-lh-body);\n  margin-block: 0 var(--bp-s-5); padding-left: var(--bp-s-5); }\n.bp-blog li { margin-block-end: var(--bp-s-2); }\n.bp-blog a { color: var(--bp-teal); text-decoration: underline; text-underline-offset: 2px; }\n.bp-blog a:hover { color: var(--bp-green); }\n.bp-blog strong { font-weight: 600; }\n.bp-blog .wp-block-quote { border-left: 4px solid var(--bp-lime); margin: 0 0 var(--bp-s-5);\n  padding: var(--bp-s-2) 0 var(--bp-s-2) var(--bp-s-5); font-style: normal; }\n.bp-blog .wp-block-quote p { margin-block: 0 var(--bp-s-2); }\n.bp-blog .wp-block-quote cite { font-size: var(--bp-fs-small); color: var(--bp-foot); font-style: normal; }\n.bp-blog .wp-block-table { margin: 0 0 var(--bp-s-5); overflow-x: auto; }\n.bp-blog .wp-block-table table { border-collapse: collapse; width: 100%; font-size: var(--bp-fs-small); }\n.bp-blog .wp-block-table th, .bp-blog .wp-block-table td { border: 1px solid var(--bp-sand);\n  padding: var(--bp-s-2) var(--bp-s-3); text-align: left; vertical-align: top; }\n.bp-blog .wp-block-table th { background: var(--bp-beige); font-weight: 600; }\n.bp-blog .wp-block-image { margin: 0 0 var(--bp-s-5); }\n.bp-blog .wp-block-image img { display: block; width: 100%; height: auto;\n  border-radius: var(--bp-radius-card); box-shadow: var(--bp-shadow); }\n.bp-blog .wp-block-image figcaption { font-size: var(--bp-fs-foot); line-height: 1.6; color: var(--bp-foot);\n  text-align: left; margin-block: var(--bp-s-2) 0; }\n.bp-blog .wp-block-separator { border: 0; border-top: 1px solid var(--bp-sand); margin-block: var(--bp-s-6); }\n\n\/* --- buttons: two classes so core's own rule cannot win ------------------------ *\/\n.bp-blog .wp-block-buttons { display: flex; justify-content: flex-start; margin-block: 0 var(--bp-s-3); }\n.bp-blog .wp-block-button__link { display: inline-flex; align-items: center; justify-content: center;\n  min-height: 52px; background: var(--bp-teal); color: var(--bp-white); font-size: var(--bp-fs-btn);\n  font-weight: 700; line-height: 1.2; border-radius: var(--bp-radius-btn); padding: 15px 40px;\n  text-decoration: none; transition: background 250ms ease; box-shadow: var(--bp-shadow); }\n.bp-blog .wp-block-button__link:hover { background: var(--bp-green); color: var(--bp-white); }\n\n\/* --- the head: category, title, the meta line, the picture ------------------- *\/\n.bp-blog .bp-blog-eyebrow { font-size: 15px; font-weight: 600; letter-spacing: 0.08em;\n  text-transform: uppercase; margin-block: 0 var(--bp-s-3); }\n.bp-blog .bp-blog-eyebrow a { color: var(--bp-green-aa); text-decoration: none; }\n.bp-blog .bp-blog-eyebrow a:hover { text-decoration: underline; }\n.bp-blog .bp-blog-meta { font-size: var(--bp-fs-small); line-height: 1.6; color: var(--bp-foot);\n  margin-block: 0 var(--bp-s-5); max-width: var(--bp-measure); }\n.bp-blog .bp-blog-meta a { color: var(--bp-foot); }\n\/* A text link is a thumb target of at least 44px (T332b). 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}\n}\n\n\/* --- verified by: exists only for a real, confirmed verifier ------------------- *\/\n.bp-blog .bp-blog-verify { background: var(--bp-white); border: 1px solid var(--bp-sand);\n  border-radius: var(--bp-radius-card); box-shadow: inset 5px 0 0 var(--bp-lime), var(--bp-shadow-soft);\n  padding: var(--bp-s-4) var(--bp-s-5) var(--bp-s-4) var(--bp-s-6); margin-block: 0 var(--bp-s-4); }\n.bp-blog .bp-blog-verify > * { margin-block: 0 var(--bp-s-2); max-width: none; }\n.bp-blog .bp-blog-verify-name { font-size: 18px; font-weight: 700; }\n.bp-blog .bp-blog-verify-cred { font-size: var(--bp-fs-small); color: var(--bp-foot); }\n\/* T332, Jesse 2026-09-17: a SMALL box at the top, under the introduction *\/\n.bp-blog .bp-blog-verify--top { display: grid; grid-template-columns: 56px 1fr; column-gap: 14px;\n  align-items: center; padding: 12px 16px; margin-block: var(--bp-s-3); max-width: var(--bp-prose); }\n.bp-blog .bp-blog-verify--top > * { margin: 0; }\n.bp-blog .bp-blog-verify--top .wp-block-image { grid-row: span 3; 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Plus wanneer je de huisarts belt.\",\n      \"inLanguage\": \"nl-NL\",\n      \"author\": {\n        \"@type\": \"Person\",\n        \"name\": \"Jesse van der Velde\",\n        \"jobTitle\": \"Oprichter van BioProfile\",\n        \"url\": \"https:\/\/nl.linkedin.com\/in\/jessevdv\",\n        \"image\": \"https:\/\/bioprofile.com\/wp-content\/uploads\/2026\/07\/author-jesse-round-320.jpg\"\n      },\n      \"publisher\": {\n        \"@type\": \"Organization\",\n        \"name\": \"BioProfile\",\n        \"url\": \"https:\/\/bioprofile.com\/\",\n        \"logo\": {\n          \"@type\": \"ImageObject\",\n          \"url\": \"https:\/\/bioprofile.com\/wp-content\/uploads\/2024\/08\/logo.svg\"\n        }\n      },\n      \"datePublished\": \"2026-10-01\",\n      \"dateModified\": \"2026-10-01\",\n      \"articleSection\": \"Darmgezondheid\",\n      \"wordCount\": 1863,\n      \"about\": {\n        \"@type\": \"Thing\",\n        \"name\": \"Darmgezondheid\"\n      },\n      \"citation\": [\n        {\n          \"@type\": \"CreativeWork\",\n          \"name\": \"Gacesa R, Kurilshikov A, Vich Vila A, et al. 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Wat wel gemeten is, is dagelijkse vezelinname, waarbij de risicoverlaging op een reeks kritische uitkomsten het grootst was tussen 25 en 29 gram per dag, tegenover een richtlijn van minstens 24 gram voor volwassen vrouwen en minstens 30 gram voor volwassen mannen, ruim 30 soorten planten per week, en 17 weken van een voeding rijk aan gefermenteerde producten.\"\n          }\n        },\n        {\n          \"@type\": \"Question\",\n          \"name\": \"Hoelang duurt het voordat de darmflora terug is?\",\n          \"acceptedAnswer\": {\n            \"@type\": \"Answer\",\n            \"text\": \"Bij 12 mannen in goede gezondheid die 6 maanden zijn gevolgd na een kuur van 4 dagen met 3 antibiotica, kwam de samenstelling binnen 1,5 maand terug tot vlak bij de uitgangswaarde, terwijl 9 veelvoorkomende soorten die bij aanvang bij alle proefpersonen aanwezig waren na 180 dagen bij de meeste proefpersonen onaantoonbaar bleven.\"\n          }\n        },\n        {\n          \"@type\": \"Question\",\n          \"name\": \"Is de darmscan een test van mijn darmflora?\",\n          \"acceptedAnswer\": {\n            \"@type\": \"Answer\",\n            \"text\": \"De darmscan leest af hoeveel je merkt van je darmklachten in de afgelopen twee weken en geeft je een score met een leesband. 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That matters, because almost everything written about improving your gut flora promises more than the measurements carry, and the few things that are well measured are things you can do something with this week. <a href=\"https:\/\/bioprofile.com\/en\/scan-gut-symptom-test\/\">The gut scan from BioProfile<\/a> measures how much you notice of your gut complaints, and gives you an indication of where you stand today in this area, as the first of the 11 health areas the full scan assesses. This is not a diagnosis. It is insight, to see where you stand today, and to help you make better choices in your food and your way of living. What this scan does not do: point to a cause. Only a doctor can say what is going on.<\/p>\n\n\n\n<div class=\"wp-block-group bp-blog-verify bp-blog-verify--top is-layout-flow wp-block-group-is-layout-flow\">\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"800\" height=\"1000\" src=\"https:\/\/bioprofile.com\/wp-content\/uploads\/2026\/09\/rt-portret-justinas-slikas.webp\" alt=\"Portrait of Justinas \u0160likas\" class=\"wp-image-5796\" srcset=\"https:\/\/bioprofile.com\/wp-content\/uploads\/2026\/09\/rt-portret-justinas-slikas.webp 800w, https:\/\/bioprofile.com\/wp-content\/uploads\/2026\/09\/rt-portret-justinas-slikas-240x300.webp 240w, https:\/\/bioprofile.com\/wp-content\/uploads\/2026\/09\/rt-portret-justinas-slikas-768x960.webp 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<p class=\"bp-blog-verify-name wp-block-paragraph\">Verified by <a href=\"https:\/\/bioprofile.com\/experts\/justinas-slikas\/\">Justinas \u0160likas, PhD<\/a><\/p>\n\n\n\n<p class=\"bp-blog-verify-cred wp-block-paragraph\">PhD in chemistry from the University of Edinburgh<\/p>\n\n\n\n<p class=\"bp-blog-verify-date wp-block-paragraph\">Checked on 2 October 2026<\/p>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-takeaways is-layout-flow wp-block-group-is-layout-flow\">\n\n<h2 class=\"wp-block-heading\">In short<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n\n<li>Only about 6.6 per cent of the taxa in the gut are heritable, while the variance of about 48.6 per cent of the taxa is significantly explained by living together.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">1<\/a><\/sup><\/li>\n\n\n<li>People who eat the most dietary fibre have, compared with those who eat the least, a 15 to 30 per cent lower all-cause mortality according to observational research, and the risk reduction across a range of critical outcomes was greatest at a daily intake between 25 and 29 grams.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">2<\/a><\/sup><\/li>\n\n\n<li>In 64 randomised studies with 2,099 adult participants, fibre raised Bifidobacterium spp., Lactobacillus spp. and butyrate in the stool, while no significant effect on bacterial diversity was seen.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">3<\/a><\/sup><\/li>\n\n\n<li>A gut scan gives you a picture of the complaints you are carrying and a starting value. It is not a diagnosis.<\/li>\n\n<\/ul>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-toc is-layout-flow wp-block-group-is-layout-flow\">\n\n<p class=\"bp-blog-toclabel wp-block-paragraph\">Contents<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n\n<li><a href=\"#darmflora-verbeteren-wat-de-samenstelling-vormt\">Improving your gut flora: what shapes the composition<\/a><\/li>\n\n\n<li><a href=\"#vezels-de-best-gemeten-factor\">Fibre, the best measured factor<\/a><\/li>\n\n\n<li><a href=\"#plantenvariatie-en-gefermenteerd-voedsel\">Plant variety and fermented food<\/a><\/li>\n\n\n<li><a href=\"#wat-probiotische-supplementen-doen-en-wat-de-supplementen-niet-doen\">What probiotic supplements do, and what the supplements do not do<\/a><\/li>\n\n\n<li><a href=\"#na-een-antibioticakuur\">After a course of antibiotics<\/a><\/li>\n\n\n<li><a href=\"#wat-een-darmscan-meet-en-wat-een-darmscan-niet-meet\">What a gut scan measures, and what a gut scan does not measure<\/a><\/li>\n\n\n<li><a href=\"#samengevat\">In summary<\/a><\/li>\n\n\n<li><a href=\"#veelgestelde-vragen\">Frequently asked questions<\/a><\/li>\n\n<\/ol>\n\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"darmflora-verbeteren-wat-de-samenstelling-vormt\">Improving your gut flora: what shapes the composition<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">An estimated 1,000 different species of micro-organisms live in a single person.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">4<\/a><\/sup> One of the largest Dutch studies of what shapes the gut flora set the gut microbiomes of 8,208 people from a 3-generation cohort of 2,756 families against 241 host and environmental factors. This produced 7,519 associations with diet, socio-economic factors, the early-life exposome and the current exposome.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">1<\/a><\/sup> Only about 6.6 percent of the taxa turned out to be heritable, while living together significantly explained the variance of about 48.6 percent of the taxa.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">1<\/a><\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In plain words: what you have inherited counts for much less than what you eat and who shares your kitchen. That is the useful part of those numbers, because a routine at home and a shopping list are things you can change.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"vezels-de-best-gemeten-factor\">Fibre, the best measured factor<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Adult women need at least 24 grams of fibre a day and adult men at least 30 grams, a guideline built on the energy requirement at 3.0 to 3.5 grams of fibre per megajoule per day, and many people in the Netherlands do not get enough.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">5<\/a><\/sup> A series of systematic reviews and meta-analyses covering 135 million person-years from 185 prospective studies and 58 clinical trials with 4,635 adult participants compared the highest with the lowest intakes of dietary fibre: the observational data show a 15 to 30 per cent lower all-cause mortality, and the risk reduction across a range of critical outcomes was greatest at a daily intake between 25 and 29 grams.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">2<\/a><\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">What that means for you: the Dutch guideline and the intake with the greatest measured benefit lie close together, so the goal is a single number you can count instead of a whole diet.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">What fibre does to the bacteria themselves has been pooled from 64 randomised controlled trials with 2,099 adult participants in good health. Fibre significantly increased the amount of Bifidobacterium spp. and Lactobacillus spp. in the stool compared with the control group, with fructans and galacto-oligosaccharides giving the largest amount of both, and the butyrate concentration in the stool rose, while no significant effect on bacterial diversity was seen.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">3<\/a><\/sup> A fibre-rich pattern with enough vegetables, fruit, wholegrain products, nuts and pulses encourages the presence of bacteria that ferment fibre.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">4<\/a><\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">So more fibre shifts which bacteria are abundant and what those bacteria make. The number of different species stayed the same in those studies. A bloated stomach is a symptom in its own right with its own causes, and those causes are set out in <a href=\"https:\/\/bioprofile.com\/en\/bloated-belly-causes-gut-scan\/\">the causes of a bloated stomach and what a gut scan measures<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"plantenvariatie-en-gefermenteerd-voedsel\">Plant variety and fermented food<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">In a citizen science dataset of 15,096 samples from 11,336 participants, with a reference date of May 2017 and mostly from the United States, the United Kingdom and Australia, eating more than 30 types of plants a week was associated with likely fermenters of short chain fatty acids, including sOTUs that probably belong to the species Faecalibacterium prausnitzii and to the genus Oscillospira. Compared with people who ate 10 or fewer types of plants a week, that same group had a significantly lower amount of antibiotic resistance genes for aminoglycosides, chloramphenicol and major facilitator superfamily transporters.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">6<\/a><\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Read that as a second dimension next to grams: this measure counts types of plants, and a herb, a handful of nuts and a spoon of lentils each count as one.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Fermented food has been tested directly against fibre. In a randomised 17 week study in adults in good health, with 18 people per arm, a diet rich in fermented products was set against a diet rich in plant fibre, with immune status as the subject. The arm with fermented food showed a steady increase in the diversity of the gut microbiota over the 17 weeks, while the arm with a lot of fibre showed a stable diversity of the microbial community over the same period and an increase in microbiome encoded glycan degrading carbohydrate active enzymes.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">7<\/a><\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The two arms moved in different ways: fermented food widened the community, fibre changed what the community can break down. Each arm counted 18 people, so read this as a direction rather than as a fixed effect size.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"wat-probiotische-supplementen-doen-en-wat-de-supplementen-niet-doen\">What probiotic supplements do, and what the supplements do not do<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">A review of 45 studies in adults in good health, published between 1990 and August 2017, found that taking probiotics can lead to a temporary improvement in the concentration of supplement specific bacteria in the gut microbiota. That same review fell short of supporting that probiotics cause lasting changes in the gut microbiota in adults in good health.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">8<\/a><\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In plain words: as long as you take a supplement, the bacteria from the capsule show up in your gut. Once you stop, nothing in this review shows that the change lasts.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"na-een-antibioticakuur\">After a course of antibiotics<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">In total, 12 men in good health were followed for 6 months after a 4 day course of 3 antibiotics: meropenem, gentamicin and vancomycin. The gut microbiota came back to close to its baseline composition within 1.5 months, and 9 common species that were present in all subjects at the start were still undetectable in most subjects after 180 days.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">9<\/a><\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For a reader that is two answers in one: most of the community is back after about six weeks, and part of what was there is still missing half a year later. It also shows why a reset button for the gut has never been measured.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"wat-een-darmscan-meet-en-wat-een-darmscan-niet-meet\">What a gut scan measures, and what a gut scan does not measure<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The gut scan asks about your gut complaints over the past two weeks. Every answer is given points, the points are added up into a gut score with the reading band the score falls in, and higher is better. What you get is a picture of how much you notice of these complaints, plus a starting value you can repeat and compare in two weeks.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">What a series of questions cannot do is name the composition of your gut flora, and even a laboratory number would say less than it seems: because it is not yet clear enough what the relationship is between the precise composition of the microbiome and health, it is too early to conclude that certain foods can influence health through the microbiome.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">4<\/a><\/sup> A score is therefore a reading of your own complaints over two weeks. It is not a diagnosis. Naming a cause is work for a doctor.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Some signals belong with a doctor rather than with a score. Call the same day if you have stomach pain with a fever of 38 degrees or higher, or pain in the lower right of your stomach. Call on a working day if the stomach pain does not go away or slowly gets worse, if you poo differently from usual, or if your weight goes down without you knowing why.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">10<\/a><\/sup> Those rules come from Thuisarts, made by doctors and writers according to the guidelines of the Nederlands Huisartsen Genootschap (NHG).\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">10<\/a><\/sup><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"samengevat\">In summary<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Your gut flora is shaped far more by what you eat and who you live with than by what you have inherited. Fibre is the best measured factor, and the Dutch guideline and the intake with the largest measured benefit lie close together. Counting types of plants adds a second dimension next to grams, fermented food broadened the community in a small randomised trial of 17 weeks, and probiotic supplements showed up in the gut for as long as the supplements were taken. After a short course of antibiotics most of the community came back within weeks, while part of it was still missing half a year later. A gut scan gives you a reading of your symptoms and a baseline to compare against. It is not a diagnosis, and the signals above belong with a doctor.<\/p>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-sec bp-blog-cta is-layout-flow wp-block-group-is-layout-flow\">\n\n<h2 class=\"wp-block-heading\">Measure where you start<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Questions about your gut complaints over the past two weeks, and your gut score is in your dashboard. What the gut scan measures and what the scan is based on is on the scan page.<\/p>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/bioprofile.com\/en\/scan-gut-symptom-test\/\">Start the gut scan<\/a><\/div>\n\n<\/div>\n\n\n\n<p class=\"bp-blog-ctamicro wp-block-paragraph\">Free, about 3 minutes. An analysis of your answers, never a diagnosis. <a href=\"https:\/\/bioprofile.com\/en\/free-health-check-tests\/\">All health scans<\/a><\/p>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-sec bp-blog-sec--wash is-layout-flow wp-block-group-is-layout-flow\">\n\n<h2 class=\"wp-block-heading\" id=\"veelgestelde-vragen\">Frequently asked questions<\/h2>\n\n\n\n<div class=\"wp-block-group bp-blog-faq-item is-layout-flow wp-block-group-is-layout-flow\">\n\n<h3 class=\"wp-block-heading\">What do you notice when your gut flora is not in good shape?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Less than the question suggests. An estimated 1,000 different species of micro-organisms live in one person, and it is not yet clear enough what the relationship is between the exact composition of the microbiome and health, so no symptom points back to a composition.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">4<\/a><\/sup> What you do notice are the symptoms themselves, and those have their own signals to watch for: stomach pain with a fever of 38 degrees or higher, or pain in the lower right of your stomach, means calling the same day.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">10<\/a><\/sup><\/p>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-faq-item is-layout-flow wp-block-group-is-layout-flow\">\n\n<h3 class=\"wp-block-heading\">Are probiotics good for a stomach bug?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">The research on this covers 45 studies in adults in good health rather than in people with stomach flu: as long as someone takes a supplement, the gut concentration of the bacteria from that supplement can temporarily improve, and the review fell short of supporting that probiotics cause lasting changes.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">8<\/a><\/sup> With stomach flu with a fever of 38 degrees or higher, or pain in the lower right of your belly, you call the same day.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">10<\/a><\/sup><\/p>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-faq-item is-layout-flow wp-block-group-is-layout-flow\">\n\n<h3 class=\"wp-block-heading\">How do I reset my gut?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">There is no measured reset. What has been measured is daily fibre intake, where the risk reduction on a range of critical outcomes was greatest between 25 and 29 grams a day,\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">2<\/a><\/sup> against a guideline of at least 24 grams for adult women and at least 30 grams for adult men,\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">5<\/a><\/sup> more than 30 kinds of plants a week,\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">6<\/a><\/sup> and 17 weeks of a diet rich in fermented products.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">7<\/a><\/sup><\/p>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-faq-item is-layout-flow wp-block-group-is-layout-flow\">\n\n<h3 class=\"wp-block-heading\">How long does it take before the gut flora is back?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">In 12 men in good health who were followed for 6 months after a 4 day course of 3 antibiotics, the composition came back to close to the starting value within 1.5 months, while 9 common species that were present in all participants at the start remained undetectable in most participants after 180 days.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">9<\/a><\/sup><\/p>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-faq-item is-layout-flow wp-block-group-is-layout-flow\">\n\n<h3 class=\"wp-block-heading\">Is the gut scan a test of my gut flora?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">The gut scan reads off how much you notice of your gut complaints over the past two weeks and gives you a score with a reading band. Counting bacteria is laboratory work, and a set of questions cannot do that. It is not a diagnosis.<\/p>\n\n<\/div>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-sec bp-blog-sec--beige bp-blog-sec--tight is-layout-flow wp-block-group-is-layout-flow\">\n\n<h2 class=\"wp-block-heading\" id=\"bronnen\">Sources<\/h2>\n\n\n\n<p class=\"bp-blog-srclead wp-block-paragraph\">Every source below was checked on the day this article was published. The numbering follows the text.<\/p>\n\n\n\n<ol class=\"wp-block-list bp-blog-refs\">\n\n<li>Gacesa R, Kurilshikov A, Vich Vila A, et al. Environmental factors shaping the gut microbiome in a Dutch population. Nature, 2022; 604(7907): 732-739. <a href=\"https:\/\/doi.org\/10.1038\/s41586-022-04567-7\">doi.org\/10.1038\/s41586-022-04567-7<\/a><\/li>\n\n\n<li>Reynolds A, Mann J, Cummings J, Winter N, Mete E, Te Morenga L. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. Lancet, 2019; 393(10170): 434-445. <a href=\"https:\/\/doi.org\/10.1016\/S0140-6736(18)31809-9\">doi.org\/10.1016\/S0140-6736(18)31809-9<\/a><\/li>\n\n\n<li>So D, Whelan K, Rossi M, Morrison M, Holtmann G, Kelly JT, Shanahan ER, Staudacher HM, Campbell KL. Dietary fiber intervention on gut microbiota composition in healthy adults: a systematic review and meta-analysis. American Journal of Clinical Nutrition, 2018; 107(6): 965-983. <a href=\"https:\/\/doi.org\/10.1093\/ajcn\/nqy041\">doi.org\/10.1093\/ajcn\/nqy041<\/a><\/li>\n\n\n<li>Voedingscentrum. Microbioom. Encyclopedie, accessed 24 September 2026. <a href=\"https:\/\/www.voedingscentrum.nl\/encyclopedie\/microbioom.aspx\">voedingscentrum.nl<\/a><\/li>\n\n\n<li>Voedingscentrum. Vezels. Encyclopedie, accessed 24 September 2026. <a href=\"https:\/\/www.voedingscentrum.nl\/encyclopedie\/vezels.aspx\">voedingscentrum.nl<\/a><\/li>\n\n\n<li>McDonald D, Hyde E, Debelius JW, Morton JT, Gonzalez A, Ackermann G, et al. American Gut: an Open Platform for Citizen Science Microbiome Research. mSystems, 2018; 3(3): e00031-18. <a href=\"https:\/\/doi.org\/10.1128\/msystems.00031-18\">doi.org\/10.1128\/msystems.00031-18<\/a><\/li>\n\n\n<li>Wastyk HC, Fragiadakis GK, Perelman D, Dahan D, Merrill BD, Yu FB, Topf M, Gonzalez CG, Van Treuren W, Han S, Robinson JL, Elias JE, Sonnenburg ED, Gardner CD, Sonnenburg JL. Gut-microbiota-targeted diets modulate human immune status. Cell, 2021; 184(16): 4137-4153.e14. <a href=\"https:\/\/doi.org\/10.1016\/j.cell.2021.06.019\">doi.org\/10.1016\/j.cell.2021.06.019<\/a><\/li>\n\n\n<li>Khalesi S, Bellissimo N, Vandelanotte C, Williams S, Stanley D, Irwin C. A review of probiotic supplementation in healthy adults: helpful or hype? European Journal of Clinical Nutrition, 2019; 73(1): 24-37. <a href=\"https:\/\/doi.org\/10.1038\/s41430-018-0135-9\">doi.org\/10.1038\/s41430-018-0135-9<\/a><\/li>\n\n\n<li>Palleja A, Mikkelsen KH, Forslund SK, et al. Recovery of gut microbiota of healthy adults following antibiotic exposure. Nature Microbiology, 2018; 3(11): 1255-1265. <a href=\"https:\/\/doi.org\/10.1038\/s41564-018-0257-9\">doi.org\/10.1038\/s41564-018-0257-9<\/a><\/li>\n\n\n<li>Thuisarts.nl (NHG). I have stomach pain, what could it be? Accessed 24 September 2026. <a href=\"https:\/\/www.thuisarts.nl\/buikpijn\/ik-heb-buikpijn\">thuisarts.nl<\/a><\/li>\n\n<\/ol>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-sec bp-blog-sec--tight is-layout-flow wp-block-group-is-layout-flow\">\n\n<h2 class=\"wp-block-heading\">Also read<\/h2>\n\n\n\n<div class=\"wp-block-group bp-blog-related is-layout-flow wp-block-group-is-layout-flow\">\n\n<div class=\"wp-block-group is-layout-flow wp-block-group-is-layout-flow\">\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/bioprofile.com\/en\/gut-complaints-what-to-measure-and-when-to-see-your-gp\/\">Gut complaints: why your gut does what it wants, what you can measure yourself and when to go to your GP<\/a><\/p>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group is-layout-flow wp-block-group-is-layout-flow\">\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/bioprofile.com\/en\/bloated-belly-causes-gut-scan\/\">A bloated stomach: the causes, what a gut scan measures and when to go to your GP<\/a><\/p>\n\n<\/div>\n\n<\/div>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-sec bp-blog-sec--tight is-layout-flow wp-block-group-is-layout-flow\">\n\n<h2 class=\"wp-block-heading\">Written by<\/h2>\n\n\n\n<div class=\"wp-block-group bp-blog-author is-layout-flow wp-block-group-is-layout-flow\">\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"320\" height=\"320\" src=\"https:\/\/bioprofile.com\/wp-content\/uploads\/2026\/07\/author-jesse-round-320.jpg\" alt=\"Jesse van der Velde\" class=\"wp-image-4815\" srcset=\"https:\/\/bioprofile.com\/wp-content\/uploads\/2026\/07\/author-jesse-round-320.jpg 320w, https:\/\/bioprofile.com\/wp-content\/uploads\/2026\/07\/author-jesse-round-320-300x300.jpg 300w, https:\/\/bioprofile.com\/wp-content\/uploads\/2026\/07\/author-jesse-round-320-150x150.jpg 150w\" sizes=\"(max-width: 320px) 100vw, 320px\" \/><\/figure>\n\n\n\n<div class=\"wp-block-group bp-blog-authorid is-layout-flow wp-block-group-is-layout-flow\">\n\n<p class=\"bp-blog-authorrole wp-block-paragraph\">Founder of BioProfile<\/p>\n\n\n\n<p class=\"bp-blog-authorname wp-block-paragraph\">Jesse van der Velde<\/p>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-authorbody is-layout-flow wp-block-group-is-layout-flow\">\n\n<p class=\"bp-blog-authorbio wp-block-paragraph\">Jesse van der Velde has been guiding people to a new body and optimal health since 2006, and has written or co-written fifteen books on nutrition and health. Forever Young (2012) and Superfood Recipes (2013) both reached number 1 in the Netherlands.<\/p>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-authormeta is-layout-flow wp-block-group-is-layout-flow\">\n\n<p class=\"bp-blog-authorbio wp-block-paragraph\"><a href=\"https:\/\/nl.linkedin.com\/in\/jessevdv\">LinkedIn<\/a><\/p>\n\n\n\n<p class=\"bp-blog-dates wp-block-paragraph\">Published on 1 October 2026 \u00b7 Last updated on 1 October 2026<\/p>\n\n<\/div>\n\n<\/div>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-sec bp-blog-sec--foot is-layout-flow wp-block-group-is-layout-flow\">\n\n<p class=\"bp-blog-legal wp-block-paragraph\">BioProfile analyses your health status to guide you and your coach. It does not make a diagnosis, only a doctor can do that. Built on validated health questionnaires; the combined BioProfile score is not itself a validated clinical instrument yet. Your answers stay private (GDPR).<\/p>\n\n<\/div>\n\n<\/article>\n","protected":false},"excerpt":{"rendered":"<p>Improving your gut flora: what fibre, plant variety, fermented food and antibiotics do, and what a gut scan measures. Plus when to call your GP.<\/p>\n","protected":false},"author":18,"featured_media":6406,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_yoast_wpseo_meta-robots-noindex":"2","_yoast_wpseo_opengraph-image":"","_yoast_wpseo_opengraph-image-id":"","_yoast_wpseo_twitter-image":"","_yoast_wpseo_twitter-image-id":"","inline_featured_image":false,"footnotes":""},"categories":[68],"tags":[],"class_list":["post-7164","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gut-health-en"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Improving your gut flora: what has been measured | BioProfile<\/title>\n<meta name=\"description\" content=\"Improving your gut flora: what fibre, plant variety, fermented food and antibiotics do, and what a gut scan measures. 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