Lifestyle & Nutrition
Microbiome Support Index
Diet, sleep, stress, and movement all influence gut microbes. Score your current habits to highlight strengths and opportunities for gut-friendly changes. This tool is educational and does not replace personalized medical advice.
Daily fiber intake
Fermented foods per week
Different plant foods per week
Sleep quality / duration
Stress management
Antibiotic use (past 12 months)
Physical activity
Ultra-processed food intake
Hydration (water/herbal fluids)
Total score
18 / 36
Percentage: 50.0%
Moderate supportTarget incremental changes—add fermented foods, prioritize sleep, and gradually increase plant diversity.
How to Use This Calculator
Reflect on recent habits
Answer based on your typical routine over the past 4–6 weeks for accurate insight.
Review the overall score
Identify domains with lower scores—they often provide the biggest opportunities for gut-friendly improvements.
Plan incremental changes
Layer in fiber-rich plants, fermented foods, stress reduction, and sleep hygiene gradually for sustained benefits.
Formula
Microbiome score = Σ(domain scores), each 0–4 (higher is more supportive).
Domains assessed: fiber, fermented foods, plant diversity, sleep, stress, antibiotic exposure, physical activity, processed food intake, hydration.
Maximum score = 36 (9 domains × 4). Percentage = (score ÷ 36) × 100.
Full Description
The gut microbiome thrives on diverse fibers, polyphenols, fermented foods, restorative sleep, and stress management. Antibiotic exposure and ultra-processed foods can disrupt microbial balance. This score synthesizes key lifestyle levers supported by emerging research.
While stool testing can offer additional insights, daily habits exert powerful influence on microbial diversity and metabolic output. Use this tool to guide behavior change and discuss personalized strategies with your healthcare team.
Frequently Asked Questions
Do probiotics replace fermented foods?
Supplements can help, but whole-food sources provide prebiotics and diverse strains. Combine approaches when appropriate.
How quickly can the microbiome change?
Dietary shifts influence microbial populations within days, but long-term diversity improvements require sustained habits.
Should I avoid all antibiotics?
Use antibiotics when medically necessary. Support recovery with probiotics, fiber, and fermented foods afterward.
Is this score diagnostic?
No. It highlights lifestyle support but cannot diagnose dysbiosis. Consult clinicians for GI symptoms or chronic issues.