Here’s What Happened to the Microbiome After Eating Plant-Based for 21 days.

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Looking and feeling our best is always a priority. The key to that starts from within. When we make our gut microbes happy, they can work their magic, making us glow (from the inside-out!) To supercharge our gut bugs into action, we completed a 21-day plant-based, prebiotic-rich challenge. Here, we give you a full overview of the program, as well as the results! 

By Sofia Popov

At the end of 2019, we launched a 21-day challenge: GUTXY GLOW. Designed to boost gut health and ignite weight loss, this is something we’d recommend to anyone looking for to recharge in the New Year.


GLOW is focused on fuelling your good gut microbes, by enjoying many prebiotic-rich plant foods. Moreover, during GLOW, we completely abstain from eating salt, sugar and oil. This gives your tastebuds the chance to recharge, such that you can become more attuned to the natural sweetness and savoury elements in whole foods.

This program is designed to enhance your levels of certain gut boosters, such as Akkermansia muciniphila, Bifidobacteria and Faecalibacterium prausnitzii.

Ultimately, the challenge includes:

Eating an abundance of: 

  • Vegetables (cooked and raw)
  • Beans, legumes, tofu – according to how much your gut can handle
  • Fruits (at least 4 daily)

Supplementing with the following daily: 

  • Ground flaxseeds (1 tablespoon)
  • Probiotics (optional)

Enjoying the following in limited quantities: 

  • Cooked starchy vegetables or whole grains (1 cup daily)
  • Raw nuts and seeds (28g max. daily)
  • Pure cocoa powder (1 tablespoon max. daily)
  • Avocado (1/3 of a medium avocado max. daily)
  • Dried fruit (1/4 cup max. daily)


  • Processed foods
  • All animal products (dairy, meat and fish)
  • Fruit juice
  • Oil


In only 21 days, participants saw great improvement, and noted feeling much more energetic, leaner and happier. Overall, there was an average weight loss of 4kg (8.8lb!) 

Overall, there was an average weight loss of 4kg (8.8lb!) 

I actually ended up doing the program for a total of 6 weeks. I was feeling so good, I didn’t want to stop! And it was the perfect time to end the year on a high. I decided to tested my microbiome status before and after (in my own RESET) to see what would happen.

Even though I already eat healthy (for the most part,) and have no adverse gut symptoms, I saw some really positive changes in my own microbiome profile. 

Namely, my levels of these bacterial powerhouses improved: 

  • Akkermansia muciniphila +1.68%

  • Faecalibacterium prausnitzii +0.70%

We’ve previously covered why they’re such good gut boosters. Nevertheless, here are some key points you oughta know. Particularly, A. muciniphila is known to increase mucus thickness and gut barrier function, and plays an active role in regulating our immune system1. It also supports weight loss, by being “positively correlated with a lean phenotype, reduced body weight gain.1” Meanwhile, F. prausnitzii is noted to be decreased in cases of Irritable Bowel Disease, and has been suggested to help ameliorate it in higher levels2. Like A. muciniphila, it is also widely regarded as a marker for obesity risk, and can help fuel weight loss3


As we noted, GLOW is not only great for your gut health, but feeding your good gut bugs actually helps you lose weight, too. As we mentioned, there was a notable amount of weight lost for the participants (even unintentionally!) Furthermore, this program sets the groundwork to train your tastebuds into appreciating the nuance of whole, healthy foods – the perfect recipe for long-term leanness! 


If you’re looking to lose weight, give your gut bacteria and digestion a boost or simply want a dietary challenge, GLOW is right for you! Eating plant-based is great for the planet, including the microscopic communities living in and on us! If you’d like to test how your microbes react to a program like GLOW, why not do it as your intervention for RESET? 

The last chance to join for this upcoming batch is THIS FRIDAY. Grab your seat TODAY


  1. Macchione, I.G et al. Akkermansia muciniphila: key player in metabolic and gastrointestinal disorders. Eur Rev Med Pharmacol Sci 2019; 23 (18): 8075-8083.
  2. Zhang, Sai-Long et al. “Influence of Microbiota on Intestinal Immune System in Ulcerative Colitis and Its Intervention.” Frontiers in immunology vol. 8 1674. 28 Nov. 2017, doi:10.3389/fimmu.2017.01674.
  3. Lukovac, Sabina et al. “Differential modulation by Akkermansia muciniphila and Faecalibacterium prausnitzii of host peripheral lipid metabolism and histone acetylation in mouse gut organoids.” mBio vol. 5,4 e01438-14. 12 Aug. 2014, doi:10.1128/mBio.01438-14.


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