A Diet Tailored to Your Microbiome

Until recently, the focus was mainly on balanced eating. Today, thanks to scientific advances, it’s possible to go further and adapt your diet to your unique microbiome profile.

A gut microbiome test provides insights into the microorganisms living in your digestive system. Depending on the type of test, it can reveal :

• Microbial diversity: the variety of bacteria and other microbes in your gut
• Balance between beneficial and potentially harmful microbes
• Digestive strengths and weaknesses: for example, how your gut processes fiber, carbohydrates, and other nutrients
• Potential diet and lifestyle recommendations: based on the imbalances and patterns identified

It’s a practical way to optimize your food choices according to what works best for your body. General recommendations can be considered a starting point, but everyone is different, there’s no such thing as “one size fits all”! This type of test complements guidelines by highlighting your individual profile and makes it easier to establish an eating routine that aligns with your needs and your daily reality.

Each microbiome is unique, but here are some concrete examples of results and tailored recommendations that a registered dietitian nutritionist might suggest:

If your microbiome lacks bacterial variety, increasing fibre and polyphenols[3] can help. These nutrients fuel good bacteria, encourage their growth, and improve gut balance.

• Breakfast: prepare a bowl of oatmeal with rolled oats, chia seeds, and a handful of blueberries or raspberries (polyphenols). Feel free to add yogurt or kefir to increase bacterial diversity.
• Lunch: replace white rice with quinoa or barley, and pair it with a chickpeas stew and colorful vegetables such as bell peppers or beets.
• Snack: go for a handful of mixed nuts (almonds, pecans, hazelnuts), rich in fibre and polyphenols.
• Dinner: try tempeh in a spaghetti sauce, add lentils to a hearty soup, or serve a legume salad with a miso-based dressing, a fermented food that’s beneficial for gut health!

These small daily habits help feed your good bacteria and diversify your gut flora. Over time, this can lead to better digestion, less bloating, and more energy in your everyday life.

If your microbiome shows excess potentially harmful bacteria, a tailored approach focuses on reducing inflammation-promoting foods [4] while adding anti-inflammatory ones:

• Reduce refined sugars: replace sugary cereals, chocolate bars, or cookies with fresh fruit, smoothies with berries and plain yogurt, or low-sugar homemade recipes
• Reduce saturated fats: limit fatty meats, fried foods, or processed pastries; choose lean proteins like fish, chicken, or tofu
• Add anti-inflammatory foods: colourful fruits (blueberries, strawberries, raspberries), a variety of vegetables (carrots, peppers, tomatoes), nuts and seeds (walnuts, flax or chia), healthy oils (olive oil), and fatty fish (salmon, sardines)

These adjustments help good bacteria thrive, calm inflammation, and support balance.

FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols) are a group of carbohydrates, in other words, small sugars, that some people have trouble digesting[5]. Because they are not fully absorbed, they ferment in the gut and can cause gas, bloating, and discomfort.

When a test shows that your microbiome composition favours greater fermentation of FODMAPs, it may be useful to temporarily reduce certain foods, then reintroduce them gradually based on your tolerance. The goal isn’t to eliminate them forever, but rather to identify your personal triggers and better understand what your body can handle.

Working with a registered dietitian nutritionist specialized in digestive health is essential to guide you step by step, adapt your diet, and avoid nutrient deficiencies. This type of support also helps preserve microbiome diversity, a key element for overall well-being.

In everyday life, choosing low-FODMAP recipes can help reduce digestive discomfort while still allowing you to enjoy a wide variety of tasty foods. Over time, you’ll learn to recognize your limits, build a personalized way of eating, and regain a better quality of life.

For the recipes above and additional options, visit this link.

For some people, a microbiome test may reveal an imbalance between certain families of bacteria, low production of protective compounds, or even an overgrowth of microbes linked to constipation or inflammation. Each of these profiles leads to different dietary recommendations tailored to your unique needs.

A microbiome test gives valuable insights into digestive and overall health. With proper guidance, you can make the most of it. A registered dietitian specializing in digestive health can help you:

• Interpret your results clearly
• Identify priorities to improve your health
• Provide concrete, customized nutrition strategies based on your results, tastes, lifestyle, and goals
• Suggest realistic food substitutions
• Prevent deficiencies
• Recommend probiotics or fermented foods adapted to you
• And more!