gut health tracker

Discover what your habits say about your gut health. 

Start the quiz

gut health tracker

Discover what your habits say about your gut health. 

Start the quiz

Diet

Diet

What you eat feeds your gut’s good guys.
Let’s check your habits! 

How often do you eat fibre-rich foods (whole grains, legumes, vegetables)?

Fibre fuels beneficial gut microbes.

How often do you eat fruit or vegetables?

Fruits provide fibre and antioxidants.

How often do you eat diverse fruit or vegetables (different colors, types)?

Diversity of plants supports microbiome.

How often do you eat fermented dairy foods (containing live cultures like yogurt, kefir)?

Fermented foods or added probiotics.

How often do you eat fermented non-dairy foods (containing live cultures like sauerkraut, kimchi, wine)?

Fermented foods or added probiotics.

How often do you eat highly processed foods (fast food, packaged snacks)?

Processed foods reduce gut diversity.

How often do you include healthy fats (olive oil, nuts, seeds, fish)?

Healthy fats reduce inflammation.

How often do you drink sugar-sweetened beverages?

Sugary drinks harm gut bacteria.

Stress

Stress

A calmer mind means a calmer gut. How do you handle life’s bumps? 

How often do you feel stressed?

Chronic stress affects microbes.

How often do you practice stress-management techniques?

Stress relief lowers inflammation.

How often do you take downtime without screens or work?

Screen-free rest calms gut and body.

Sleep

Sleep

Better sleep, happier gut. See how your nights stack up. 

How consistent is your sleep and wake schedule?

Regular rhythms benefit gut microbes.

How many hours of sleep do you get per night?

Adults need 7–9 hours for microbes.

How often do you wake up rested?

Rested sleep reflects quality.

Exercise

Exercise

Movement keeps your digestion 
(and you) feeling lively. 

How often do you do moderate activity (walking, cycling)?

Movement supports gut balance.

How often do you do strength/resistance training?

Strength training supports immunity and metabolism.

How often do you move outdoors in daylight?

Daylight supports circadian rhythm.

Spoon

A spoonful 
about you

Finally a few questions about your general gut well-being 

How often do you usually have a bowel movement (poop)?

Consistency in bowel habits reflects healthy digestion

Are you experiencing any of the following tummy or digestion issues?

Symptoms such as bloating, discomfort, or irregularity can signal changes in gut health

Have you recently used antibiotics?

Taking antibiotics can affect your gut by reducing beneficial bacteria for several weeks

your gut health score

59%

Dive into the data

Roo

Adv

Pro

Gen

Gur

20-36%

gut rookie

Your gut health habits are currently very out of balance. Most areas such as diet, movement, sleep, or stress management are not supporting your microbiome, which likely impacts digestion, energy, and resilience. This is the zone where you'll see the biggest gains from even small changes.

37-52%

gut adventurer

You have made some positive steps, but your habits are inconsistent. Your gut may not be getting steady support, and this irregularity reduces its ability to stay balanced. Strengthening routines will make a big difference for you.

53-68%

Gut pro

You already have many strong habits in place, but there are still gaps. Your microbiome is benefitting, but inconsistency or lack of variety may hold back your progress. With refinements, you can reach the next level.

69-84%

Gut genius

Most of your lifestyle already supports gut health well. Your diet, exercise, sleep, and stress routines work together to create balance. Now it’s about fine-tuning and variety rather than major changes.

85-100%

Gut guru

Excellent balance across diet, exercise, sleep, and stress. Your routine is highly supportive of gut function and diversity. You are setting up long-term resilience and overall wellbeing.

roo

gut rookie

20-36%

adv

gut adventurer

37-52%

pro

gut pro

53-68%

gen

gut genius

69-84%

gur

gut guru

85-100%

PRO TIP

Add one high-fibre food to your diet each week to support your gut microbes.

PRO TIP

Increase your weekly intake to at least two meals containing fibre-rich foods.

PRO TIP

Include a fibre-rich component in at least one meal per day for optimal gut health.

PRO TIP

Aim to have foods high in fibre at two meals or snacks each day to diversify your microbiome.

PRO TIP

Add one fresh fruit snack to your routine each week to increase antioxidants and fibre.

PRO TIP

Keep fruit accessible in your kitchen and aim to eat it at least twice weekly.

PRO TIP

Make a habit of adding fruit to your breakfast daily for gut and overall health.

PRO TIP

Add a second fruit serving to your day, for example at lunch or as a snack.

PRO TIP

Add an extra vegetable to your dinner each week to improve dietary diversity.

PRO TIP

Try incorporating at least one new or unfamiliar vegetable into your meals every week.

PRO TIP

Prepare dishes that include two or three different vegetables for greater variety.

Pro tip

Strive to eat at least five or six different kinds of vegetables each week.

Pro tip

Introduce one serving of a fermented dairy food, such as yogurt, into your meals each week.

Pro tip

Try eating a probiotic-containing food, like kefir, every two weeks to support gut bacteria.

Pro tip

Raise your intake to 2–3 servings of fermented dairy foods per week for better gut health.

Pro tip

Expand your range of fermented foods to include options like sauerkraut and kefir for maximum benefit.

Pro tip

Add one serving of a non-dairy fermented food, like sauerkraut or kimchi, to your meals once per week to support gut diversity.

Pro tip

Try including a non-dairy fermented food in your diet every other week for better microbial variety.

Pro tip

Increase your intake to 2–3 servings of different fermented non-dairy foods each week to boost active cultures in your gut.

Pro tip

Expand the range of non-dairy fermented foods you eat for more variety.

PRO TIP

Reduce your consumption of processed foods by replacing one processed meal each week with a whole-food meal.

PRO TIP

Cut down on processed snacks by 1–2 portions per week and substitute with healthier alternatives.

PRO TIP

Keep highly processed foods to an occasional treat by planning fresh alternatives.

PRO TIP

Limit processed food intake to once a month or less to minimize negative gut effects.

PRO TIP

Include a handful of nuts as a snack in your week to add healthy fats.

PRO TIP

Swap out one regular snack each week for nuts or seeds to boost gut-supportive fats.

PRO TIP

Add oily fish or flaxseed to your meals once per week to increase healthy fat intake.

PRO TIP

Rotate among different healthy fats, like olive oil, seeds, and nuts, throughout the week.

PRO TIP

Replace one daily sugar-sweetened beverage with water to support healthy gut bacteria.

PRO TIP

Limit sugar-sweetened drinks to weekends only for better gut balance.

PRO TIP

Halve your usual intake of sugary drinks by choosing tea or sparkling water instead.

PRO TIP

Treat sugar-sweetened beverages as a rare indulgence, not a regular habit.

Fantastic !

You don't need any tips, you've got it all figured out

PRO TIP

Give yourself at least 10 minutes each day for intentional relaxation.

PRO TIP

Integrate two short breathing breaks into your week to help manage stress.

PRO TIP

Use weekly reflective journaling to identify stressors and reduce their impact.

PRO TIP

Establish a regular outlet such as walking or a creative hobby to manage stress consistently.

PRO TIP

Try a short, guided breathing or relaxation exercise today to lower stress levels.

PRO TIP

Schedule five minutes of any stress management technique every week to build the habit.

PRO TIP

Practice stress management, such as meditation or yoga, 2–3 times a week.

PRO TIP

Go further by making stress management techniques—like journaling or breathing—part of your daily routine.

PRO TIP

Schedule at least one 10-minute break each week with no screens or work tasks.

PRO TIP

Take a walk outdoors or spend time in nature as a weekly habit.

PRO TIP

Aim for two dedicated downtime periods each week without screens for mental recovery.

PRO TIP

Create a daily ritual for offline relaxation, like reading or walking, to restore balance.

Fantastic !

You don't need any tips, you've got it all figured out

PRO TIP

Set your wake-up time to be consistent within 30 minutes each day for better sleep patterns.

PRO TIP

Try to keep your daily sleep and wake schedule within a two-hour range.

PRO TIP

Narrow the difference in your sleep and wake timings to within one hour across days.

PRO TIP

Establish the same times for going to bed and waking up every day to support gut balance.

PRO TIP

Go to bed 30–60 minutes earlier to gradually increase the amount of sleep you get.

PRO TIP

Add a nap during the day or shift your bedtime earlier to boost sleep duration.

PRO TIP

Aim for 7–8 hours of sleep each night by progressing towards an earlier bedtime.

PRO TIP

Improve your sleep quality by darkening your room and avoiding screens at night.

PRO TIP

Start a calming bedtime routine—dimming lights and winding down—each night.

PRO TIP

Reduce or avoid caffeine after 2pm to help you wake up more refreshed.

PRO TIP

Move your bedtime slightly earlier to improve how rested you feel.

PRO TIP

Adjust your sleeping environment to be darker, quieter, and cooler for better rest.

Fantastic !

You don't need any tips, you've got it all figured out.

PRO TIP

Begin moving more by taking a 10-minute walk twice each week.

PRO TIP

Schedule two short active breaks each week to improve your gut and overall health.

PRO TIP

Add one more walk or physical activity session weekly to reach four days per week.

PRO TIP

Build up to daily activity, even if it's a short session, to encourage a healthy gut.

PRO TIP

Start strength training with a short bodyweight workout this week.

PRO TIP

Commit to doing one session of strength or resistance training each week.

PRO TIP

Move up to two strength training sessions weekly for added benefits.

PRO TIP

Focus on increasing the intensity or variety of your resistance training.

PRO TIP

Take a 10-minute walk outdoors at least once this week to get sunlight and fresh air.

PRO TIP

Plan at least one session outdoors weekly to combine movement and daylight.

PRO TIP

Include a second outdoor session in your weekly routine.

PRO TIP

Make getting sunlight and movement outdoors a daily habit, even for a few minutes.

Fantastic !

You don't need any tips, you've got it all figured out.

Start your 2 week gut health challenge
Start your 2 week gut health challenge

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Developed by nutritional experts