The concept of gut health, the effectiveness of the digestive system in breaking down food, absorbing nutrients, and eliminating waste, has become increasingly popular. Scientific research supports this interest, highlighting the connection between maintaining a healthy gut and benefits such as an improved immune system and better mental health. This is due to the presence of the gut microbiome, which consists of microorganisms including bacteria, viruses, and fungi. A balanced microbiome is essential for regulating blood sugar, aiding digestion, and supporting the immune system.
Despite the frequent discussions about gut health on social media and various proposed methods to reduce bloating and heal the gut, the effective ways to support digestive health can be unclear. To address this, insights were sought from Tim Spector, a nutrition expert and professor of epidemiology at King’s College London, who has significantly focused his research on the gut microbiome.
Spector advises individuals to assess their gut health through a gut microbiome test provided by healthcare professionals. This test evaluates the proportion of beneficial to harmful bacteria. Indications of an unhealthy gut might include irregular bowel movements or experiencing frequent bloating and heartburn after meals. Conditions such as obesity and diabetes are also associated with gut health issues.
Spector emphasizes that dietary choices reflect gut health. He points out that diets high in meat and processed foods often correspond with an unhealthy microbiome, potentially even in the absence of symptoms.
Here are five habits that Spector regularly follows to maintain his gut health:
### Consuming Diverse Plant Types
Tim Spector advocates for eating 30 different plants per week, which contributes to a healthy gut microbiome. The variety of plants provides high fiber content necessary for bacteria to thrive and offers different fiber sources that nourish the gut effectively.
For those seeking guidance on this goal, dietitian Megan Rossi suggests using the “super six” categories: whole grains, nuts and seeds, vegetables, fruits, beans and legumes, and herbs and spices.
### Eating a Spectrum of Colors
Spector ensures his meals are colorful, including foods such as blueberries, cherries, leafy greens, and cocoa. These foods are rich in polyphenols, which are anti-inflammatory compounds shown to enhance gut health.
### Incorporating Fermented Foods
Spector includes at least three servings of fermented foods daily, such as sauerkraut, kimchi, yogurt, and kefir, due to their beneficial bacteria that promote gut health. He integrates these into his meals, noting that even small regular amounts positively impact the immune system.
### Avoiding Late-Night Eating
Spector avoids eating at night to give his gut time to rest and allow the gut’s “night team” of microbes to “clean up,” reinforcing the gut lining. This function is aligned with circadian rhythms, which synchronize with microbial activity.
### Steering Clear of Highly Processed Foods
Ultra-processed foods, characterized by low fiber and high sugar, fat, and salt content, can increase inflammation, a potential risk factor for cancer and other health issues. Spector limits consumption of such foods to reduce inflammation, but makes exceptions for indulgences like dark chocolate.
For further information on gut health, readers can explore related articles on topics such as the benefits of Vitamin D for gut health, the efficacy of probiotics, the introduction of prebiotic sodas by Coca-Cola, and the advantages of a “diversity diet” rich in plant variety.
This article was initially published on Fortune.com.
