Gut health has become a hot topic, and for good reason. Professor Tim Spector, a leading expert in genetics, shares straightforward strategies anyone can adopt to improve their gut microbiome—the community of microbes in your digestive system that plays a vital role in your overall health.
1. Embrace Plant Diversity
Forget the outdated “five-a-day” rule. Instead, aim to eat 30 different plants a week. This includes vegetables, fruits, nuts, seeds, herbs, spices, coffee, and even dark chocolate. Different colours of the same food count too—red and orange peppers, for instance, offer distinct benefits.
People need to re-educate themselves what a plant is. It can be vegetables, it can be fruit, it can be a nut, it can be a seed, it can be a herb, it can be a spice – which are all concentrated forms of plants – coffee counts, as does dark chocolate.
In addition, different colours of the same food count as different plants – for example red and orange pepper, or hazelnuts and walnuts – as they will have “different chemicals in them”.
2. Time Your Meals Smarter
Adopt time-restricted eating by extending the period between your last meal and the next day’s breakfast. A 16-hour overnight fasting window gives your gut time to repair, reducing inflammation and improving digestion.
Leaving time overnight is good for your gut, and reduces inflammation and stress on the immune system, doing it overnight feels doable.
In contrast, eating dinner at 9pm and breakfast at 6am, “means your gut lining hasn’t had a chance to be repaired properly, so that lining is uneven and a bit inflamed, a lot of the debris hasn’t been taken away by the microbes
3. Explore Fermented Foods
Homemade fermented foods like sauerkraut are easy, affordable, and excellent for gut health. Just chop cabbage, add 2% salt, and let it ferment. Pair fermented foods like kimchi with beans, salads, or even cream cheese for a tangy twist.
4. Prioritise Fibre
Beans, lentils, and wholegrains like bulgur wheat and quinoa are fantastic fibre sources. Surprisingly, pasta (especially wholegrain) is a better fibre choice than rice. Be cautious with supermarket “brown bread,” as it’s often dyed without added fibre benefits.
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These small changes can lead to significant improvements in gut health, boosting your energy, mood, and overall well-being. Ready to give your microbiome the attention it deserves?
Source: Tim Spector’s four easy ways to quickly improve your gut health