What to eat (& avoid) for a healthy gut microbiome: Tim Spector, M.D. | mbg Podcast

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Today’s featured guest is Tim Spector, M.D., an epidemiologist, gut microbiome expert, and award-winning scientist and author.
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"You can change your gut microbiome within about a week just by altering your diet," he says. In this episode, Tim and Jason discuss his top science-backed nutrition tips, what to avoid for optimal gut health, plus:
00:00 What we know about the microbiome today
01:11 How to eat for an optimal gut microbiome
05:58 Why there’s no such thing as superfoods
08:07 Tim’s POV on yogurt
10:39 How a carnivore diet impacts your microbiome
15:06 Why low-fat foods are worse for your gut
17:43 How to assess the health of your microbiome
19:43 How often should you poop?
21:27 The link between gut microbiome & healthy weight
24:51 The future of an Ozempic-like probiotic
26:29 The most surprising study Tim has worked on
29:58 What Tim eats in a day for gut health
32:32 How meal timing impacts your gut microbiome
36:35 How microbiomes beyond the gut influence health
We hope you enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: [e-mail].
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[@mindbodygreen]

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[@j.g.8494]

I'm 80 years old. I've been on a plant-based diet since I was 35 years of age. My diet consisted of grains and cereals, beans, nuts and seeds, fruit and vegetables, plain yoghurt with live lactic cultures, fermented foods such as miso paste and some cheese. My blood tests are constantly good. A couple of years ago, two doctors used the same phrase to describe my blood tests: "I'm very happy with your blood tests!"

[@stefanstrijk]

Great example!

[@LenkaSaratoga]

Excellent talk! Great guest 💚👍 Variety is the key

[@stevelanghorn1407]

Jason ; Regarding your blood lipid reaction to saturated fats; Many top lipidologists and cardiologists now believe that LDL cholesterol is less sinister than once believed and that your Triglycerides, your HDL levels and your blood glucose responses are the real factors to concentrate on regarding the development of CVD.

[@seanneville-dn5ty]

And I would humbly assert that maintaining insulin sensitivity would contribute to all three

[@kazoz3520]

Hmm, "top" lipidologists and cardiologists that now believe LDL cholesterol is less sinister, that it's triglycerides, HDL & blood glucose control that are the real factors leading to CVD? Is this a consensus from guests on popular health KZbin channels, or a consensus from top research scientists and clinicians in the field?

[@stevelanghorn1407]

@@kazoz3520 A bit of both. Of course there are those unsavoury characters who seize upon any opportunity to profit from this genuine and ongoing research. But that doesn’t alter the fact that a mainstream “sea change” regarding the previous single focus on LDL cholesterol numbers is happening.

[@ZsuzsaKarolySmith]

Kudos to you for starting with the take-away message and then elaborating further into the podcast, rather than using sound bites to hook people - as a thank you, I will now watch the whole thing!

[@no.5810]

Im so glad i ised my common sense over the years...always gone for full fat...butter, cheese, and cook from scratch.

[@Chopsyochops]

I’ve been watching Dr Stacy Sims regarding fasting for women in peri and menopause. We are not supposed to do the extreme fasting.

[@no.5810]

Love this interviewer...such considered questions.

[@aluxbalum]

Whole food plant based minimal organic free ranged local cheese and eggs has been amazing for me and my family to the past 4 years. Great energy, sleep, we rarely get sick we workout almost everyday. I’m 44 my wife 36, we have a 2 year old.

[@marylombardi6224]

Thank you!❤

[@happydaylike4342]

Bone broth just started and calmed my stomach. I have always had gut issues. 65 years old.

[@amelitaalvaran1516]

How do make broth bone? Can we but it on the stores?

[@jamesmcbeth4463]

Be careful about heavy metals.

[@hereticsaint100]

Regenerative agriculture is the only way that we can Preserve what land we have left. It requires animals. Animals are good for the planet. What is not good is feeding them grains and keeping them in terrible conditions.

[@Scottlp2]

1. Carnivore is ultimate elimination diet which likely helps people with messed up guts. 2. People with messed up guts are often better without grains (no matter how unprocessed the grains) till they fix the gut.

[@bobadams7654]

Yes, no upfs, but, errrr.. ever heard of the gut biome.

[@ZsuzsaKarolySmith]

The carnivore diet simply disguises the effects of dysbiosis - it doesn’t heal the underlying problem, which is why most people need to stay on it indefinitely. The longer they stay in it, the more damage they do to their microbiome, which needs fibre to thrive.

[@earthmamma85]

I have found through almost seven years of self experiences that a higher animal based diet, less plants is what works for me. This is coming from a wfpb diet of 4 years that wrecked my digestive system and other things. So taking out most plants and eating animal meat has helped me. I’ve come to find that nightshade plants are a big irritant for my body. And eating a bunch of greens binds me up. So it’s a whole process. lol. I’m not carnivore or anything close to that. I love eating a variety of foods. People are all different and can handle different foods. So you have to find what works. I think we can all agree that we shouldn’t be eating processed foods.

[@tobiasisback4605]

Tomatoes are poison in my experience. The devil's work. In fact all red food - peppers, radishes and most of all beetroot - are suspect.

[@SallyBurton-dv3wn]

When is Zoe going to publish a recipe book? It would be extremely helpful.

[@Chopsyochops]

I eat a lot. I need to find more. It’s very difficult though with an LTP allergy to so many plants and nuts. I’m also allergic to oats and gluten too. This is what I have in a week for plants: Rice Potatoes Lentils Chickpeas Corn Onion Garlic Leeks Red peppers Oregano Corriander Basil Tomato Aubergine Black pepper Green tea Bananas Mushrooms Coconut Butter beans Lemon Celery Carrot I eat onions, garlic and tomatoes the most. I guess I could include Indian spices that I use also: Chilli Turmeric Cinnamon Cumin Ground coriander seeds Fennel Fenugreek/Methi Cardamom Cloves I plan to include some cauliflower, courgette and broccoli once I’ve allergy tested them.

[@richardmiddleton7770]

You can start micro dosing the ones you think you're allergic too. Add a tiny amount of just one of them and see how you feel. Keep increasing the amount over a few weeks and eventually you will have developed the microbes to deal with them.

[@stevelanghorn1407]

Goodness me! You’re microbes will be having a party!

[@Chopsyochops]

@@stevelanghorn1407 haha all my microbes keep asking for is Greek herbed lamb chops right now! 🤣🤣

[@sectionalsofa]

Glad you included legumes and grains (rice) because they were not mentioned in this video and should have been.

[@Chopsyochops]

@@sectionalsofa yes I hear a lot of Drs saying there are issues with them. I have no issue digesting them and find them quite anti inflammatory. I find animal fat much more irritating to my gut.

[@jacquietarr7280]

Industrial seed oils X Processed foods X SUGAR X Then - go onto a real food diet, plant or animal based depending on your needs xxx. There is no one size fits all.

[@kristinerothman2526]

Sauerkraut is so good and salad

[@Gardengirlie04]

When he reviewed what he ate in a day it didn’t seem he would get the amout of recommended protein?

[@robhythe]

How does injected anti biotics affect the micro biome? Is it different to taken by mouth etc. ! Conflicting info ! Thankyou

[@lillyprice4266]

What about the oxolates and the leptin in the plant foods?

[@r.awilson7402]

I'm watching this at 2:04 am after drinking some lemon 💧, currently dealing with intense carbs and sugar craving do to boredom snacking, I have 2 jars of sourkraut in my cabinet I need to start enjoying again pre meal, it helped me lose 40l lbs During C-19 from 4/20~ 2/21

[@shantinaturechild3239]

Go to sleep at 10 pm and wake up early and lose weight just because of this. Circadian rhythm. Look it up. Eat and live during the day, proper food combining and 6 hours between 1 to maximum 3 meals per day is what I would do at least.

[@Chopsyochops]

@@shantinaturechild3239is this true? I always go to bed late and I’m always tired and hungry. But I don’t seem to be able to sleep early.

[@r.awilson7402]

@@shantinaturechild3239 I have been going to bed @ 8:30am nightly, wake before 6am 🎯since my son was a born, he will be 25 in August. I also take a daily nap from 1pm-2pm, awaken after 50 minutes🎯 now, NO! ⏰ needed to wake up,. My body keeps the same schedule on weekends and vacations, uuugh🙃. This happen every winter, next week 4/1/24 recommiting myself to my 12 week Body Re-Composition program of 2020’..

[@richardmiddleton7770]

​@Chopsyochops getting up early is the key, no matter how tired you are! Figure out a time that's manageable and stick to it everyday. If you have no reason to get up early, start running and let that be your reason. It's good to get outside shortly after sunrise.

[@margeretheath597]

Circadian Rhythms govern every single function in your body. If you’re not sleeping at the right time for your body, and long enough (between 10pm-7/8) for your needs, EVERYTHING starts going wrong. It’s the single most important thing you can do for your health. Disturbed sleep onset and duration will affect everything from the shift towards expression of pro-inflammatory bacteria in your gut, to obesity, type 2 diabetes, CVD, blood pressure, and chronic illness. If you’re eating overnight instead of fasting for that minimal essential 12 hours, your gut microbiome will also be negatively affected. The gut needs rest. Digestive hormones peak during daylight. The feeding window needs to stay within 8-10 hours according to prof. Satchin Panda. Eat the same meal at 6pm or 9 pm, and you’ll gain more weight from the 9pm feed. Timing REALLY matters as much as diversity of natural foods does. Get the timing right, and the hunger and satiety hormones correct themselves. If you have carb cravings, eat some olive oil or MCT oil. Add extra fibre (insoluble and soluble) to your foods (psyllium husk, oat fibre, inulin) to lower the insulin response and to protect the lining of the gut. Also to feed your microbiome. It’s the fibre in the carbs that signals your brain you are full. Cut processed foods as far as you can. Go slowly, one step at a time. Figure out what works for you individually, but remember that it takes time for your body to re-regulate itself. It works!

[@berylprice4805]

AND.....God created all the plants.....thanks Dr... for all your wonderful help and advice, which comes with knowledge and wisdom also.

[@Droidzi]

"Annoying": having to endure your wife enjoying a croissant for breakfast 😅

[@widowswatch6610]

Can I eat fermented foods with yeast and high zonulin?????? And gastritis???? Thsnks

[@shazzamm12]

Watch out for high histamine, if u r histamine sensitive!!

[@tobiasisback4605]

After the Desert Island discs broadcast, I am now officially in love with Prof Tim. As a lover he would be tender but oh so demanding. Only I can meet his special needs. 😅❤

[@windhunterdiablo]

If I get probiotic capsules and mix the content into my home made yogurt, would it work for me to have more bacterias? I would use this to have another yogurt starter more probiotic

[@harvinderubhi5540]

Good idea, adding probiotic to your home made yogurt, activates the bacteria and therefore get working quickly, unlike being activated after ingestion. You can use the capsules as yogurt starters as well. Wish yiu well. Don't forget prebiotics....food for the microbiome.

[@windhunterdiablo]

@@harvinderubhi5540 that one I can't add to my yogurt, correct? I must add directly to my serving portion?

[@harvinderubhi5540]

@@windhunterdiablo no reason why not to add to your yogurt direct, if you do add it, eat the yogurt the following day to allow the probiotic to activate. Adding to your portion does not allow time for the probiotic to activate.

[@bobadams7654]

Much better than that is to make kefir. Very easy to make, and loads more probiotics .

[@bradtozier6776]

Actually, human beings probably could live fine for their entire adult lives on just one large ribeye per day. And I disagree with his statement that there are no superfoods: beef liver, chicken liver, cod liver are actual superfoods. Phenomenal nutrition in just a small amount of these items. No phytic acid, oxalates, lectins, or other toxins or anti-nutrients, etc. in these items, either.

[@williamhenry3337]

I just "gulp down" a small can of whole kernel corn. That will tell you how long assuming you don't eat eat corn everyday.

[@sectionalsofa]

Of the 30 plants, how about whole grains and legumes??? Legumes are not only plants but they have resistant starch which is particularly good for the gut (not to mention blood sugar). Just because he was unable to modulate his blood sugars with higher carb plants is no reason to exclude them in this podcast from the list of foods that qualify as plants.

[@agneszielinska8790]

Nobody talks about importance of Vit D and Vit B in Gut health?Look up Dr Stasha Gominak

[@marklong7698]

Erbs? :)

[@aritwalcott9284]

If I’m sensitive it high histamine foods. Fermented foods can make me miserable

[@joystratton68]

I took a blood test that said I can't eat meat!!

[@kazoz3520]

Personally I'm benefitting from the backflip on messaging re. dairy fat, & the reaction by food manufacturers. The price of milk fat skyrocketed - due to increased demand for butter & cream (in Australia). Now I can buy quality skim milk yoghurt (pot set, live cultures, plain, no other additives) for $2 /kg (a pot) less than its full fat equivalent. It's become a very cheap dairy product (unlike all the cheeses, cream & butter). Thank you diet fads 😊

[@zenamatthews9380]

The the vocal fry, my dude! The vocal fry! It gives laziness.

[@shantinaturechild3239]

Dairy cross reacts with gluten and all nuts and oats etc also do All SEEDS contain some kind of seed protein that humans can't break down!

[@HerbSterbermerbler]

Several fermented foods each day is not realistic for most people- three times per week might be possible- people just give up and eat Cheetos and Twinkies when goals are so unrealistic.

[@pynn1000]

Coffee, yoghurt with breakfast, soy sauce in the evening meal, raw milk cheese + home made ginger beer with my dessert so 5 today. (Edit: usually it's 2-4 a day.)

[@greengardens1565]

Coffee is not fermented ​@pynn1000

[@pynn1000]

@@greengardens1565 Coffee beans must be fermented, in water, for a day or two, then roasted to get that delicious taste and effect.

[@bobadams7654]

It's only difficult if you think it's difficult. Homemade kefir. Bit of sauerkraut. That's a very cheap and easy start. Now for some organic Greek yogurt, some sourdough and a coffee. Better swap the Twinkies for neat sugar.

[@stephendenagy3396]

Why not realistic? A “serving” is thought to be 15 to 30 grams. A recent Stanford study in healthy volunteers showed a massive reduction in inflammatory markers (cytokines, CRP, ILGF) as well as 400% increase in microbial diversity with 6 servings a day. It is one of the easiest life hacks. But do what you can. When I use them, realize they are really condiments, mix them with something else. I just ate some non-spicy Kimchee mixed with beans, and washed down with a cup of kefir. Easy peasy. I personally have been migrating in that direction. It takes several weeks to shift. Mainly because a radical shift in flora might be uncomfortable. Give it a try, the Zoe data is being confirmed around the world.

[@ashsharma3169]

Looks like he just woke up

[@bradtozier6776]

Want to have a really helpful "Zoe" on? Invite Zoe Harcombe, PhD.

[@bosquebear1]

Eating beets can let you know transit time.

[@miloavram5842]

eat 20-50% clean raw food and you will get the vital microbes, cook the rest thoroughly,

[@ileanacat7814]

He lost me at oat milk yogurt. 😢

[@jakobw135]

Speaking of VEGAN CHEESES - have you tried Myokos?

[@christinebowman90]

where is the scientific evidence that the human body needs any plants at all? agreed,there are no super foods.

[@Mika-El-]

Well. At some point humans cannot tolerate killing sentient beings.

[@stevelanghorn1407]

Good quality meat and fish as components of a healthy diet for the majority of humanity is absurdly side-lined by ZOE. Why? Having (repeatedly) said that, I do think some plants are very beneficial to human health. But this will depend on our genetics…and long-adapted gut microbiome dictating how well, or how poorly, we metabolise their beneficial (& sometimes toxic) components.

[@davidfarrar2454]

There is none! We evolved mainly as meat eaters.

[@Mika-El-]

@@davidfarrar2454 Not true. Study the esoteric history of humans and you will see.

[@bobadams7654]

​@@stevelanghorn1407Zoe do not side line eating small quantities of quality meat and fish.

[@bradtozier6776]

Now we're discussing lipids? At what point will this interview turn to actual science? Ancel Keys, call your office...

[@bradtozier6776]

And then we are going to refer to epidemiological studies? Dear God; who doesn't know that isn't actual science? My opinion of this doctor was a bit dubious to start with, but not now. Anyone who is using epidemiological studies as a part of their argument tells me they actually have no legitimate argument.

[@isa-manuelaalbrecht2951]

Haahaahaa cafeinintolerances not included...🤣😁🤭😏

[@davidfarrar2454]

Biased plant food nonsense! Rainbow plants are a recent development, they weren't around when we were evolving.

[@j.g.8494]

​ @davidfarrar2454 We evolved through the planting of wheat, corn, rice, millet and other grains and cereals in ancient Mesopotamia, Egypt, India, China and America.

[@jakemelinko]

Evolution has been disproven but we've always had colorful berries and fruit so what are you even talking about

[@j.g.8494]

@@jakemelinko Quote the sources for your claim that "evolution has been disproven".

[@bradtozier6776]

"You need diversity in the long-term." Sportscaster Al Michaels, almost 80 years old and still broadcasting: "to my knowledge, I have never eaten a vegetable." How much longer-term are you looking for? Maggie White, 83 years old and a rancher in Alberta, Canada has been a pure carnivore for 65 years. The only "diversity" in her diet is the cuts of meat she will eat during a week. Dr. Ken Berry, 99% strict carnivore for over four years says he has had his feces tested. He says he knows other doctors who have done the same. All tests come back displaying magnificent diversity. And no plants in their diets. I suspect you will find the same with the Sami and Maasai tribes, as well as the Eskimos/Inuit. Almost 100% animal products in all of their diets. They also have virtually no knowledge of any of the chronic diseases seen in the rest of the world, either. And only a few people can tolerate a diet consisting of just animal products? Those are entire tribes/people groups we're talking about. Somebody's wrong.

[@davidfarrar2454]

A carnivore diet makes you healthy, but when you are healthy, stop eating it, doesn't make sense!

[@ZsuzsaKarolySmith]

The carnivore diet does not make you healthy - it simply camouflages the symptoms of dysbiosis - underneath it all, you still have dysbiosis and there will be long-term implications.