- The epidemiologist and nutrition expert tells us what he does to keep his gut healthy.
- Professor Tim Spector studies the gut microbiome, which is thought to be key to overall health.
- His tips are to eat 30 plants, colorful foods, and fermented foods a week.
A leading nutritional scientist shares the practices he uses to keep his gut healthy, including eating up to 30 plants and fermented foods a week.
Dr. Tim SpectorThe British epidemiologist and co-founder of nutrition company ZOE, who studies the gut microbiome, wrote in a post shared on Instagram earlier this month: I always return to his five principles. ”
A person's gut health is considered important to overall health because the gut microbiome, or the microorganisms that live there, have a symbiotic relationship with our bodies and play a critical role in their functioning. I am. The food you eat contributes to the health of those microorganisms.
“If you do all of these things, you can't go far wrong,” Spector said.
1. Eat 30 plants a week
Specter said he would eat. Grow 30 types of plants in one weekThat's because “the more diverse the plants we eat, the more diverse our gut microbiota tends to be.”
Studies have shown that diversity in the gut microbiome is associated with longevity and improved overall health. Meanwhile, an imbalanced microbiome is associated with health problems such as inflammatory bowel disease, infections, and arteriosclerosis, according to the Cleveland Clinic.
Fitting 30 plants into a week may seem like a lot, but Spector said it “makes it a lot easier” if you consider the following: nutsseeds, legumes, whole grains, spices, herbs, fruits, and vegetables all count.
Previously shared by Business Insider healthy vegetarian recipes It may help increase the number of vegetables in your diet.
2. Eat a rainbow
Spector said he eats as much brightly colored food as possible. fruits and vegetables It nourishes the various microorganisms in your intestines and supports your health in a variety of ways.
Spector explained that plants get their color from polyphenols, which are “like rocket fuel for the gut” and feed the good microbes.
He recommended consuming brightly colored foods as well as bitter and tannic foods such as coffee. extra virgin olive oilberries.
3. Eat a little fermented food every day
Specters also eat a lot. fermented food. A 2021 study he cited found that eating a diet rich in fermented foods over 17 weeks increased gut bacterial diversity and reduced inflammatory markers.
In another Instagram post, Spector shared the types of homemade “fermentation experiments” she likes to keep in her fridge, including water kefir. In addition to kefir, participants in this study consumed more yogurt, fermented cottage cheese, fermented vegetables, vegetable brine drinks, and kombucha.
4. Give your gut a rest
Spector said eating within 10 to 12 hours of the day helps microbes get 12 to 14 hours of “quality sleep” a night.
This allows certain microorganisms to “clean the intestinal lining and keep it healthy,” he said.
A 2023 research review finds a link between time-restricted eating and improving or reversing the underlying causes of problems related to metabolic disease and dysbiosis. There was found. However, it is important to note that many of these studies have been conducted in mice, and research on this is still in its early stages.
5. Reduce your intake of ultra-processed foods
Spectre's final hint is ultra-processed foods.
According to the NOVA scale, which classifies foods based on how they are processed, ultra-processed foods are produced using methods that are difficult to reproduce at home and do not resemble their raw materials. Consuming large amounts of UPF poses a number of health concerns, including an increased risk of developing the disease. cancer And dementia.
“Whenever possible, try to easily substitute homemade alternatives,” Spector says.
BI recently reported on how nutritionists can help people eat less. ultra-processed foods he eats
