Written by Dr Megan Rossi (PhD, RD), Founder of The Gut Health Doctor.
Your gut does so much more than just support digestion. This is largely due to the trillions of bacteria living in your gut, known as your gut microbiota (GM), which are responsible for thousands of functions in your body. This explains why eating with this powerful organ in mind is essential to your health goals, be it weight management, hitting a new PB or even mental performance. It’s not just about short-term goals either, your GM has also been associated with lowering the risk of over 70 chronic diseases and adding healthy years to your life. The good news? Unlike your genes, you can change your GM with your diet and lifestyle.
So if you’re looking for a simple and effective place to start, read on for my science-backed insights:
- Hit your Super Six.
You’ve probably heard people talking about 30 different plant-based foods a week, but do you know about the Super Six? These key plant groups—vegetables, fruit, wholegrains, nuts and seeds, legumes, and herbs and spices—each play a unique role in nourishing your gut bacteria (the more variety, the better). In fact, research from the University of Bergen suggests that eating across the Super Six could add up to 10 healthy years to your life.
- Fuel your gut connections.
Protein often steals the spotlight, but I’m here to fly the fibre flag. It’s your microbes’ favourite fuel, and nourishing them leads to impressive outcomes thanks to your gut’s clever connections. Take the gut:metabolism connection – when microbes break down fibre, they produce short-chain fatty acids, which support appetite regulation, partly by increasing GLP-1 (the same hormone targeted by weight loss drugs like Ozempic). This explains why, regardless of calories or diet type, high fibre intake has been linked to healthier weight, as seen in the 2019 POUNDS study. But fibre’s benefits go far beyond just weight-related goals. It has been linked to reduced menopause symptoms, better skin, improved cognitive function, a stronger immune system and more—a true multitasker for your health.
- Fermented foods vs. probiotic supplements
For your general gut health, enjoying fermented foods (like the Bio&Me Kefir you’ll find in your Mindful Chef recipes) is more effective than taking a daily probiotic supplement, with research from Stanford University showing that a diet high in fermented foods can not only increase gut microbial diversity but also lower inflammation. But that’s not to say that all probiotics are ineffective; at times, they can be very impactful, but only when used in the right way. For example, taking the probiotic strain Lactobacillus rhamnosus (LGG) alongside antibiotics has been shown to protect your gut and reduce your risk of antibiotic associated diarrhoea by 70%. For this reason, the World Gastroenterology Organisation’s guidelines on probiotics recommend that everyone take this specific bacteria (dose 10 billion twice per day) throughout an antibiotic course.
- Be emulsifier aware.
Emulsifiers—commonly found in ultra-processed foods and even some supplements —are a hot topic in gut health. While I don’t want to add to the fearmongering around any food, our King’s College London team has been studying their effects in people with Crohn’s disease. The bad news? They seem to worsen gut symptoms and inflammation. But those who reduced their emulsifier intake saw improvements. So while you don’t need to cut them out entirely, being mindful of intake and prioritising whole foods where possible is a smart move.
- Stock up on staples.
When you’re creating your Mindful Chef recipes at home, there are staples I’d always recommend having on hand, like extra virgin olive oil (EVOO). High in polyphenols, which are linked with everything from immune support to heart health, it’s my go-to for everything from cooking to dressings (and despite what you may have heard, good quality EVOO is safe for cooking up to 200 degrees). But as it’s an unregulated market, not all EVOO is made equal – check here for my tips.
Don’t forget other foundations of gut health too, including sleep, stress management, and movement, which can directly impact your GM.
For more science-backed advice from Dr Megan Rossi, visit: https://www.theguthealthdoctor.com
You can also find delicious plant-packed & fibre-fuelled recipes from Dr Megan Rossi on the Mindful Chef menu every month. Just look out for The Gut Health Doctor badge.
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