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The Microbiome Group, Dresden (2026)

22/01/2026

Test your knowledge below about how each of these foods nourishes your gut microbiome! And tell us how many of them you have already eaten this week!

Black cherries — polyphenols
Red grapes — polyphenols
Black grapes — polyphenols
Chestnuts — polyphenols, resistant starches
Red plums — polyphenols
Blood oranges — polyphenols
Herbs — polyphenols
Jerusalem artichokes — prebiotic inulin
Red onions — prebiotic inulin and polyphenols
Red cabbage — prebiotic GOS and polyphenols
Baked beans — prebiotic GOS and resistant starches
Fermented veg — live beneficial bacteria

For most people, aiming for a variety of colours for different polyphenols and a mix of prebiotic foods (inulin, GOS and resistant starches) in your week is all that’s needed for microbiome health.

If you have done a microbiome test, you will likely be focusing on increasing certain foods for targeted microbiome repair where needed. Perhaps you’re including specific prebiotic and polyphenol supplements, guided by your stool test results.

✏️📸 Viola
Video: a slideshow of full frame photos of the foods listed above.

21/01/2026

We were delighted to read this wonderful review on Vicky’s Biomesight profile!

“Vicky is thorough, kind and supportive, as well as being well-informed. She always provides alternatives if there are supplements I can’t take (due to prescription medications) and is quick to come back answering queries. I have been under her care for a good 2 years, and have gone from believing I would never eat properly again, to being able to eat out without limiting my food choices much at all. The difference to me has been life-changing. I highly recommend her as a practitioner.”

We take time in team meetings to celebrate successes in our clinic work, not least because with complex cases, progress can be slow and incremental. But nothing beats the professional affirmation of reading our clients’ own words describing the benefits of Microbiome Analysis treatment.

Thank you Victoria M for providing such a thoughtful and detailed testimonial of Vicky’s work. We are so pleased you have experienced such life-changing results!

I hope your review encourages others to feel confident in persisting with their treatment plans or booking their first consultation with The Microbiome Group.

We’re grateful that our principal testing company Biomesight provides a platform for independently verified reviews, that removes the ethical barriers involved in asking clients directly for testimonials. We also value feedback at any time in consultations, by email, or through the feedback form on our website. Feedback and reviews help us grow as practitioners and keep improving our service to individuals around the world.

✏️ Viola

Image: screenshot of a five star review on the Biomesight website.

16/01/2026

Spices do far more than add flavour to food. They deliver concentrated plant compounds that actively support gut health. They are also surprisingly easy to incorporate into your daily diet.

🛡️ Spices provide powerful antioxidants in the form of polyphenols that help neutralise oxidative stress and protect cells from chronic disease.
🔥 Many spices, including turmeric, ginger and cloves, contain compounds that help reduce inflammation and support immune and cardiovascular health.
🩸 Certain spices, such as cinnamon and chilli can support blood sugar regulation by improving insulin sensitivity.
🦠 Several spices may act as natural prebiotics, feeding beneficial gut bacteria and strengthening the gut microbiome.
❤️ Some spices support metabolic and heart health by helping regulate cholesterol, blood pressure, and energy metabolism.

Spices I use regularly include:
🌕 Turmeric which contains curcumin, helps block inflammatory pathways in the body. Add to vegetable curries, turmeric latte.
🍂 Cinnamon helps support more stable blood sugar levels. Add to porridge, coffee and homemade granola.
🌰 Cloves are rich in eugenol, a potent antioxidant compound. Add to stewed apple.
🌶️ Chilli peppers contain capsaicin, which supports metabolism and glucose control. Make a chilli, garlic condiment.
🌱 Ginger helps supports digestion and has anti-inflammatory benefits. Add to curries.

From a microbiome perspective, spices are thought to have a prebiotic effect, creating a mild positive stress that activates the body’s own defence systems while also supporting beneficial gut bacteria.

Regularly using spices is one of the simplest ways to improve digestion, energy, and long-term metabolic health.

👉 Book an Exploratory call with me to learn how to use food strategies like this to actively support gut health.

✏📷 Melody
Image: spicy spinach and tomato dahl with turmeric and garam masala.

Reference: Peterson CT et al (2019),. Prebiotic Potential of Culinary Spices Used to Support Digestion and Bioabsorption. Evid Based Complement Alternat Med. 2019 Jun 2;2019:8973704. doi: 10.1155/2019/8973704.

15/01/2026

If you’ve been following our socials for a while, you may know that one of the ways I ensure I have a decent level of plant food diversity in a busy week, is to throw a good mix of veg in a roasting tin with plenty of olive oil, and herbs or spices, for 25-40mins — depending on the size I chop the veg. It’s a good way to reduce food waste and use up veg in the fridge too.

In this mix is:
Inulin-rich Jerusalem artichokes (sunchokes)
Inulin-rich onions (red for the polyphenols)
Carrots
Sweet potato
White potato
Celeriac
Sweet chestnuts (precooked from the freezer)
Fresh sage

I served this with steamed kale and courgettes, and whole portabello mushrooms roasted with garlic and tamari.

That’s 13 different plant ingredients, including the olive oil. Sweet chestnuts have a very high polyphenol content, while mushrooms provide their own unique microbiome nourishing fibres too. (That’s a subject for another post…)

Research shows a diversity of plant foods — with all their different fibres and polyphenols — supports a diverse gut microbiome. A diverse gut microbiome means more health-promoting functions are fulfilled and a greater resilience to disruption by viral or bacterial infection.

Research data suggests the magic number for optimal microbiome diversity is around 30 different plant ingredients each week. This one simple meal took me almost halfway to that total.

What have you got in your fridge that could be thrown together into a roasting tin?

✏️📸 Viola

Image: chopped colourful veg fill the screen.

09/01/2026

We always welcome feedback – during consultations, by email, on our socials and through our feedback form – it helps us grow as practitioners and keep improving our individualised service.

We don’t request testimonials directly as we recognise there are ethical issues in asking clients to support our work – people can feel pressurised and our full focus must remain on the effectiveness of their treatment.

However, testimonials and reviews can help people find the right practitioner for them, so we have recently published a Testimonials page on our website (link in bio), highlighting just some of the positive reviews we have received since 2019, through Google, social media and Biomesight – one of the main testing companies we use. We have linked back to each testimonial so people can see they have been independently verified.

Thank you to everyone who has reviewed us on any of these platforms. We hope it helps others feel confident in booking a consultation with one of our team.

This is a word cloud generated from those reviews.

Swipe to see how AI summaries our Testimonials from across the internet too! We couldn’t be more pleased and proud!

✏️ Viola

Image: A word cloud containing words such as knowledgeable, recommend, results, approach, healing, supportive. Followed by screenshots of AI generated summaries of testimonials crawled on various platforms.

#⭐⭐⭐⭐⭐

07/01/2026

We’re in a cold snap here in the UK and it’s got me thinking about how we keep our microbiome well nourished during winter months? Alongside the seasonal foods like onions, Jerusalem artichokes and sprouts that are rich in prebiotics, I turn to my freezer for blackberries picked in autumn and other berries purchased frozen.

Blackberries and blackcurrants are very rich in polyphenols. Dried fruits like raisins and currants are also a good source of polyphenols. These feed beneficial bacteria that convert them into antioxidants that benefit our health. Most people don’t know how essential gut bacteria are to unlocking the antioxidant benefits from our food!

Some dried beans — such as kidney beans and black beans — provide polyphenols as well as prebiotic GOS and resistant starches, and there are wonderful stews and soups to keep us warm and nourished.

✏️ 📸 Viola

Image: a glorious mix of lightly stewed blackberries, blackcurrants and redcurrants. The bright colours indicate an abundance of polyphenols — many break down with extended cooking and so the colours become less vivid.

29/12/2025

What does a Microbiome Analyst eat at Twixmas? Orange and redcurrant nut loaf, and a beetroot yoghurt salad.

The salad is loosely based on my grandmother’s Boxing Day recipe. It’s a refreshing and nourishing winter salad that goes well with cheeses and cold meats — as well as nut roast!

I boil fresh beetroots as they are so much tastier than those bought precooked. Boiling them whole takes around 30mins, then I plunge them into cold water to simply wipe off the skins.

♥️ Two beets, boiled whole, chopped into small cubes and cooled.
🌱 Half a head of celery, chopped into smallish chunks
🧅 Half a red onion, chopped super fine.
🫘 1 can of mixed beans.
Approx 200ml live greek-style yoghurt or skyr (or plant-based yoghurt if you are dairy-free or vegan)
2 heaped teaspoons of wholegrain mustard
Salt

Mixed together carefully to avoid crushing the beans, ideally at least an hour before serving to allow the beetroot to leach its colour into the dressing and the flavours to blend.

Beetroots have prebiotic GOS as well as betalains and polyphenols that feed beneficial bacteria, the beans also provide GOS and the onion prebiotic inulin, while the live yoghurt provides beneficial bacteria.

The nut roast recipe is also full of microbiome-nourishing ingredients and is listed in the temporary instagram highlight for festive recipes

✏️📸 Viola
Image: a magenta salad in a blue glass bowl and nut roast decorated with holly, rosemary and redcurrants, on a wooden table top.

24/12/2025

Just-cooked Brussels sprouts brings out natural sweetness while keeping their fibre intact, which supports gut bacteria that produce anti-inflammatory short-chain fatty acids.

For added taste and nutrients, consider adding the below to your Brussel sprouts.

• Garlic, mustard, olive oil provide polyphenols and healthy fats that nourish the microbiome
• Walnuts, cranberries, and orange zest add plant diversity and fibres that help support digestive balance and taste delicious

As many people have 'bad' memories of over cooked sprouts from their childhood, ty the above suggestions for a satisfying, and far from boring can be microbiome-friendly dish.

✏️ 📷Melody
Photo: Delicious pan-fried Brussel sprouts

19/12/2025

Season’s greetings from The Microbiome Group team! Whichever festival you celebrate, or none, we wish you a nourishing and connected time over the next couple of weeks.

We thought you might like a list of the most microbiome-nurturing foods of those traditionally featured over the coming festivals:
🎄Christmas/yule/solstice: sprouts, cranberries, figgy pudding and mincemeat, walnuts, chestnuts, pears, cocoa, cinnamon and leftover (cooled) roast potatoes.
⭐️ Yalda Night: pomegranates, walnuts and almonds (skins on), red apples.
🌽 Kwanzaa: black-eyed peas and leftover (cooled) plantain.
☯️ Dongzhi: babao porridge, leftover (cooled) rice balls.

Are there any foods you’re especially looking forward to? Or festivals that you’re celebrating that I haven’t listed here?

I have also included a temporary highlight on our insta profile with my favourite original recipes I enjoy over the festive season, in case you need some ideas. Each of them have microbiome-boosting ingredients of course.

The Microbiome Group team will be away from emails and socials from 23 December until 4 January. I will check our inbox contact@themicrobiomegroup.com at least twice in that time and will respond to urgent messages.

Looking forward to seeing you here in 2026!

✏️ Viola

Image: Vicky, Viola, Melody and Sara, on a Zoom call at our last team meeting of 2025, all grinning festively at the camera!

09/12/2025

We are pleased to see research on post-infectious diseases, including Long Covid and ME/CFS, has just received a big boost of funding with the ultimate aim finding treatments. The German government has announced it will provide €500 million to this research. Now scientists and patients will come together to shape how this money will be spent over the next ten years.

The research is hugely needed, with Long Covid estimated to affect 6 in every 100 people infected globally — ands ME/CFS and other fatigue conditions affecting millions more. Some estimates place this number higher, with one recently published study of nearly 90,000 individuals in Germany during 2022, almost one in five people had Long Covid, and another study of 375,000 adults in the US showed around one in seven had Long Covid by late 2023.

The new funding boost will support a range of research, including the mechanisms and immunology of post-infectious conditions, diagnostics and biomarkers to facilitate targeted clinical trials, as well as mental health, nervous system impacts and long-term consequences on health.

At The Microbiome Group we continue to support many clients with Long Covid and other chronic fatigue and post-infectious conditions. We will be following this research closely.

REFERENCES
Diexer, S. et al. Sci. Rep. 15, 25830 (2025).
Kim, D. Commun. Med. 5, 104 (2025)

✏️📸 Viola

Images: a headshot of Viola, a white woman with long brown hair, screenshots of the two research articles cited (more detail in alt text).

08/12/2025

Today I made pancakes! But not the usual ones as I am gluten free and to be honest, I can't tolerate things made with flour very well (yes, even gluten free flour). Lots of people with gut issues find normal flour to be hard to tolerate so this is a gentler option.

These pancakes are so easy to make:

🧡Eggs - I used 2
💛Banana - I used 1 large one
💙Almond flour - 1/2 teaspoon
💚Ground Flaxseeds - 1 teaspoon
🤎Cinnamon - lots!

Simply mash the bananas and add the eggs and stir it all together till smooth. Mix in the flaxseeds, cinnamon and flour. I used almond flour, but coconut flour is also good.
Pour a small amount into a well-greased hot frying pan and cook slowly. When brown, flip carefully as they fall apart easily.

Serve with any delicious toppings you can think of. I used:

🩷Pomegranate seeds
💜Blueberries
❤️Strawberries
🤍Greek yoghurt

This type of breakfast can also be a great snack. The egg and yoghurt provide protein and help to satiate us, and the flaxseeds provide a good source of fibre for our gut microbes. Adding fresh fruit like berries and pomegranate seeds also provides lots of different polyphenols that our butyrate- producing microbes love to eat!

✏📷 by Vicky
Image: Two pancakes topped with strawberries and blueberries and served with Greek yoghurt, cinnamon and pomegranate seeds

02/12/2025

I’ve been craving sauerkraut this week, so made one with some wild ingredients. I chose three cornered leek for some onion flavours, and winter leaves of garlic mustard which are a wonderful strong-flavoured addition to any cabbage ferment.

The process is simple: chop, salt, pack, wait.
Chop small to maximise surface area for beneficial bacterial growth, massage in the salt until juices are drawn out, pack tightly into a jar, below the brine, and wait for the bacteria to get to work.

I will start nibbling on it in a few days but most enjoy ferments at around 3 weeks — when the final community of lactic acid-producing bacteria have become established.

I use milk pot watchers as a cost efficient glass weight to keep the veg beneath the juices drawn out of the veg by the salt.

Adding this ferment to my plate will not only introduce beneficial live bacteria to my diet, it will also add some additional plant diversity to feed a greater range of beneficial bacteria.

✏️Viola

The Microbiome Group

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