Gut Health Score & 14-Day Plan

How much fibre do you typically eat per day?

<15g 15–24g 25–34g 35g+

How often do you eat fermented foods (e.g., yoghurt/kefir/kimchi/sauerkraut)?

Never 1–2×/week 3–4×/week 5+×/week

Ultra-processed meals you eat in a usual week?

10+ 6–9 3–5 0–2

Added sugar you have most days (incl. sweet drinks)?

10+ tsp 6–9 tsp 3–5 tsp 0–2 tsp

How much water do you drink per day?

<1.0 L 1.0–1.5 L 1.6–2.0 L 2.1+ L

Typical stress level this week?

Very high High Moderate Low

How many hours of sleep do you usually get?

<6 6–6.9 7–7.9 8+

On how many days do you move 30+ minutes?

0 1–2 3–4 5+

Typical stool form (Bristol scale)?

1–2 hard/lumpy 3–4 smooth/soft 5 soft blobs 6–7 mushy/watery

Bristol Stool Scale:

Bloating or discomfort frequency?

Daily 3–5×/week 1–2×/week Rare

Have you taken antibiotics in the last 3 months?

Yes No

Different plant foods you eat per week?

<10 10–14 15–20 21+