Scientists explain how diet affects the gut microbiome
8 october 2026 в 03:13
Recently, the popularity of retreats focused on gut health has been growing, promising participants to «reset» their microbiome in just a week. However, experts claim that the reality may be more complex than it seems.
Research shows that changes in the microbiome can occur faster than expected. For example, a pilot study in 2025 involving 24 participants observed changes in the microbiome during a nine-day meditation retreat with a vegetarian diet and physical exercise. However, the study could not determine which specific part of the program had the greatest impact, as it lacked a control group and participants altered several aspects of their lifestyle simultaneously.
According to data from the National Institutes of Health, short-term dietary changes can quickly alter the microbiome, with changes potentially manifesting as soon as a day after starting the diet. However, these changes do not always persist: in the same study, participants returned to their baseline microbiota structure two days after completing an animal-based diet.
Experts like Hannah Holscher, a professor of nutrition at the University of Illinois, emphasize that there is no single ideal microbiome to strive for. The microbiomes of healthy individuals vary significantly based on geography, lifestyle, diet, and genetics. Therefore, changes in the microbiome that may occur during a retreat do not necessarily mean it has been «reset» to some universally better state.
Some retreats offer microbiome testing as part of their program, but experts note that evidence of the clinical utility of such tests remains limited. An international expert group report states that there is insufficient information to establish strict norms for individual microbial species and that companies should not offer therapeutic recommendations based on test results.
Ultimately, gut health retreats may help temporarily change diet and daily routines in a structured environment, making it easier to adopt new habits. However, changes in the microbiome can also occur without travel, simply by altering one’s diet at home. Scientific data supports that dietary changes can happen quickly but do not support the idea of a complete microbiome reset in a short time.
Research shows that changes in the microbiome can occur faster than expected. For example, a pilot study in 2025 involving 24 participants observed changes in the microbiome during a nine-day meditation retreat with a vegetarian diet and physical exercise. However, the study could not determine which specific part of the program had the greatest impact, as it lacked a control group and participants altered several aspects of their lifestyle simultaneously.
According to data from the National Institutes of Health, short-term dietary changes can quickly alter the microbiome, with changes potentially manifesting as soon as a day after starting the diet. However, these changes do not always persist: in the same study, participants returned to their baseline microbiota structure two days after completing an animal-based diet.
Experts like Hannah Holscher, a professor of nutrition at the University of Illinois, emphasize that there is no single ideal microbiome to strive for. The microbiomes of healthy individuals vary significantly based on geography, lifestyle, diet, and genetics. Therefore, changes in the microbiome that may occur during a retreat do not necessarily mean it has been «reset» to some universally better state.
Some retreats offer microbiome testing as part of their program, but experts note that evidence of the clinical utility of such tests remains limited. An international expert group report states that there is insufficient information to establish strict norms for individual microbial species and that companies should not offer therapeutic recommendations based on test results.
Ultimately, gut health retreats may help temporarily change diet and daily routines in a structured environment, making it easier to adopt new habits. However, changes in the microbiome can also occur without travel, simply by altering one’s diet at home. Scientific data supports that dietary changes can happen quickly but do not support the idea of a complete microbiome reset in a short time.
© Kolganov Andrey
