The 5 things you NEED to know for better GUT HEALTH with Professor Tim Spector

If you do one thing for your health this January, make it focussing on your gut health.

ZOE co-founder and microbiome expert Professor Tim Spector takes us through the 5 foundations he lives by for optimal gut health.

As Tim explains, your gut health is absolutely crucial for your overall health, from your immune system to your hormones and even appetite regulation.

Outline:
0:00 - Introduction
0:36 - Eat more plants
3:42 - Eat the rainbow
5:20 - Increase your fibre intake
7:39 - Try fermented foods
9:21 - Reduce your intake of ultra processed foods
10:04 - Tim's gut friendly snack ideas
11:00 - Wrapping up

[geoffstairmand]

I started following Zoe in April 2023 as a person significantly overweight and diagnosed as type 2 diabetes for the past 6 or so years and frequent irritable bowel sufferer. At the end of the year having followed the guidance (more fibre, more ferments, low carbs and more healthy fats) I have lost 23 kilos and now have my A1C at 37 (normal). I would be telling fibs if I said it was hard to do - it wasn't. Thank you from me for (hopefully) the extra years you have given me and the good health I am enjoying.

[dawnkeckley]

If everyone took this advice, the world would be a drastically improved place. My breakfast/lunch today was olive oil-sautéed kale and other greens and edible flowers from the garden, garlic, broccoli, and mushrooms served on a baked sweet potato with avocado, pepitas and maple infused balsamic vinegar served with some yogurt, raspberries, chia seeds, hemp hearts, and walnuts. That’s 14 plants in one meal. Despite being diagnosed with breast cancer a year ago, I’m still banking on the fact that my health would be worse if I didn’t eat this way.

[willow]

recently diagnosed pre-diabetes, followed your recommendations for a few weeks and Wow have i noticed a difference in my well being, wished I had known 30 years ago, I am 74 so not too late to start, many thanks

[eileen]

Thank you for showing what to eat instead of focusing on what not to eat. Some people just don’t get it!!👏👏👏

[mariedawn-]

The biggest barrier to eating a wide variety of plants in the UK is, I believe, the cost. If you compare a box of cereal or a loaf of bread which will provide a full week of breakfast food, compared to buying a wide range of fruits, vegetables, nuts and seeds, I’m not sure it’s achievable for most people 😢

[grwdgoe]

I've improved my diet considerably & have now lost nearly 16ks in weight since August 2023 when I started following Zoe. Still a way to go but am seeing great results already.

[karengrice]

Thank you for providing such great information to us all. I have started making some changes as a result of your videos. I have started making a really dense sprouted wheat bread with flax, chia, sprouted sunflower and sprouted pumpkin seeds. We really enjoy it. We have also started eating more nuts in our morning yogurt such as walnuts and cashews. I have been able to find a local whole milk yogurt in a large glass jar with no sugar added that is really good. My biggest concern now is how to rid our foods of plastics since they have many serious health consequences. Nuts, seeds, grains and dried fruits all come in plastic. I put them in glass when I get home but I am still concerned about contamination of plastics. I wish they would just place them in a sealed waxed paper bag rather than using plastic.

[paulinehowl]

I've changed my way of eating due to Tim and I now understand a lot more about my own body and the needs of my gut!
I'm very disappointed about the price asked by Tim and the zoe team for membership of the zoe health plan. I have been a part of the zoe experiment since lockdown .

[vivienvaughan]

A big thank you Tim Spector!! I hope lots of people watch this and will benefit from your advice as I have. I have read your three books on the subject and my health is so much improved. I have lost weight, still more to go but it’s happening gradually. Cholesterol is now 4.1 and I am off statins. Blood pressure is now consistently normal and I gradually came off all 3 BP meds that I was on. In fact I don’t take any prescription medicines now. I am 75. Follow Tim with confidence!!

[nailyaabdrashitova]

I wish hospitals given this important information to parents before they discharge them with kids after very complicated and harsh medical treatments affecting gut health.

[BellaModolo]

I stumbled on Zoe after having some neurological symptoms and changing my diet had a huge positive impact. Additionally, I lost 10kg combined with breastfeeding. Your work is absolutely transforming people's lives ❤

[capyboppy]

A lot of sensible advice. I would however be careful with fermented foods as it is not for everyone. Whenever I’ve taken kefir, kombucha or similar, I’ve had severe stomach cramps; even when taking just a little.

Also it doesn’t take into consideration those of us who don’t have the health to prepare and make all these dishes/preparations. Not to even mention the expense. Before you say anything, have you seen the price of purple carrots?

[ahynes]

Great presentation! It was straightforward, easy to understand and filled with practical add ons and swaps for healthier eating. Thank you!

[SeamsLikeAGoodIdea]

Excellent content; great format; solid, helpful ideas; perfect length.

[Antineii]

I've been eating for my microbiome since reading Justin and Erica Sonnenburg's the Good Gut in 2015. My friends and family are always confused when I try to talk to them about what I've learned. Thank you Tim for this video that explains everything beautifully. Excellent job.

[tonytheantony]

Love these videos. Love the music, Tim's narration with the music has been edited perfectly. I changed from UPF to whole foods and fermented. Eat roughly every 19 hours with a noshing window of four hours. Seen mood improvements, feel fuller. Well happy. Easy to do 😊👍👍

[Philbarblues]

This is excellent. I've been 'doing Zoe' for a while, and the benefits are MASSIVE.

[juliahewlett]

Thanks so much for this latest video. I eat 30 plus plants a week now, my tummy is settled, no sugar cravings and perfectly satisfied with three brilliant meals a day. Thanks Tim, Sarah, Jonathan and the team for everything you do. Love and light. Julia x

[steffc]

Thank you, youve just given me the idea to chop a variety of nuts up using my blender and use those in my yoghurt each morning instead of the granola i usually use. I already put strawberries in and sunflower/pumpkin seeds

[lidiaadobato]

It's always a pleasure to listen to you. Your speech is clear and to the the point. Thanks!! (from Argentina)