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.
To download our free gut health guide, including recipes, shopping lists and advice from the experts visit zoe.com/gutshot
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

[@geoffstairmand3747]

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.

[@kateguitarrista1040]

Well done!

[@neiledwards3821]

Absolutely well done. Life is a journey, and now yours is on a trajectory of getting so much better ❤

[@karenmcc2197]

Inspiring

[@magicsupamoggie]

I can’t seem to lose weight. I eat WFPB. LIKE YOU HBA1c is 37. I notice you say you lowered your carbs. Give me an idea of your days eating. Well done to you.

[@geoffstairmand3747]

@@magicsupamoggie I've cut out white bread, rice, potatoes, cakes, biscuits - all the obvious refined carbs. I worked up to a 16:8 time restricted eating regime which is now everyday. When I break fast it is either a mix of nuts, seeds and berries with kefir and yoghurt (eat until full!) or eggs and fresh tomatoes with one slice of homemade wholemeal bread. Evening meals are usually lots of leafy salads with either chicken or fish but sometimes substitute the salads for fibrous veg like broccoli, cauliflower and green beans. No snacks after main meal. You have to find what works for you and your lifestyle.

[@dawnkeckley7502]

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.

[@EricaNernie]

That's how I eat too - basically a salad for brunch. I feel sorry for those who think toasted muesli is a healthy breakfast.

[@Michelle_Emm]

I'd like to invite myself to your place for lunch.😂

[@fruz1378]

It sounds great and really good, but how much time did it take you to make all of this for your breakfast?

[@PeCo333]

Humans need meat!

[@lisagamble6503]

Top tip, make it thd night before. I just chop half an apple, frozen berries mixed with a pinch of mixed seeds a​ closed handful of mixed nuts, add dried cinnamon and add kefir and yogurt scoop. So 7 plants plus fermented. In a pot good to grab and go for the morning. @fruz1378

[@willow6217]

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

[@13thbiosphere]

So long has you have a sufficient brain intact to follow good advice ....... Most people at the age of 74 have their ways set their extremely resistant to change ..... industrial education system has a tendency to kill brain cells

[@beckyconstantinides2546]

Thanks Tim! I love following your work!

[@eileen561]

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

[@dianevarga4976]

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

[@lidiaadobato7822]

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

[@juliahewlett6391]

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

[@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.

[@margaritagorelaya8285]

Thank you Professor!. Excellent explanation. ❤

[@meronkeleme8660]

Thanks for sharing such a valuable lesson with us all for free! I am so thankful for people like you. ❤

[@Philbarblues]

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

[@beatgreens9530]

I cannot love this video enough. It’s the best video i have ever seen in this subject while keeping it simple and straight forward as well. Thanks for this!

[@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 😊👍👍

[@Lavishlifewithminn]

Thank you for sharing such incredible knowledge, it’s greatly appreciated ❤

[@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 ❤

[@wendywilliams9893]

Great informative video easy to understand. I've been a follower of Prof Tim for years and have all his books which I refer to constantly. This video is ideal for those who are unable to process the written word. Highly recommended and many thanks as always

[@user-gr9wd2go6e]

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.

[@NickM_FirstofHisName]

Congrats. I've lost 24 kilos since two years, but immensely reduced my gut and skin inflammation. I feel younger.

[@karengrice2303]

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.

[@dawnkeckley7502]

Would you mind sharing your bread recipe? I just made yogurt using my instant pot. I used grass-fed, organic milk (half gallon) from a glass jar. It was so easy to make and costs half what I pay in the store for yogurt.

[@karengrice2303]

I just make a simple no knead sprouted wheat seeded bread. In a large bowl add 16 oz of cool water, 1 1/2 tsp. Salt, 1/2 tsp instant yeast, I Tbsp. Sesame seeds, 1 Tbsp. Flax seeds or ground flax, 1 Tbsp. Sprouted sunflower seeds, I Tbsp. Sprouted pumpkin seeds, add 1 Tbsp. Extra virgin olive oil and mix it together. Then, add 1 1/2 cups white flour, 2 cups sprouted wheat flour, 1/2 cup of oats. Stir it together and cover with plastic wrap. Let it proof over night for about 12 hours. The next day, stir up the dough. I place the dough on parchment paper in a Dutch oven (enamel pot with a lid) . Let it proof for another 60 minutes. Bake in the oven at 400 degrees for 40 min. With the lid on. Then remove the lid and bake for an additional 10-15 minutes uncovered. 😊

[@rosemaryyanz1115]

This approach has transformed my health in a good way. Love the helpful information thanks.

[@shawnnellcoaching]

Absolute gold ! Thanks Tim !

[@nazeeniranfar2616]

Thank you for this informative , clear and practical tips to improve our gut microbiome and plant diversity 🙌

[@user-pc1ps4zk7m]

All good stuff, thank you chap 👍

[@steffc8611]

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

[@dongordon9900]

Nicely presented Tim great examples with a touch of science not overwhelming Good job !!!!!

[@paulinehowl1912]

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 .

[@lysan1445]

Thanks for the practical advice! I saw many of your videos but got increasingly confused as I found it challenging to understand which food is rich in fibres, microbes, and ferments, creating a healthy gut, and which is ultra-processed. Also, I would never have guessed that coffee, dark chocolate and popcorn are healthy. I always eat a lot of berries and nuts and go for whole grains; it's good to know this is a healthy habit. I knew unpeeled potatoes are more nutritious (my great-grandfather told us that), but I didn't know you can eat kiwis with their skin. I will definitely try that!

[@justjoaniec]

Great video especially for visual learners - good pace. Doing my Zoe test now - hoping to adopt more of your suggestions.

[@user-zc6pz1ls5o]

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

[@SueCrerar]

Grateful for your work, and this concise summary for my time-poor friends who will not listen to a long podcast...

[@ruthhealy8967]

I’m going to start at my breakfast when I get up in the morning. The nuts, yogurt , and eggs with herbs ,are ready! Looking forward to this kick start.thankyou

[@douglasjrhodes]

Thanks so much for sharing, very much appreciated!

[@helencampbell]

Great video - I joined Zoe in October and it is the best thing I have ever done for my health

[@RSLtreecare]

Very good thank you. I have been slowly moving in the right direction. Take care.

[@philsmith5400]

I've just signed up for ZOE - I'm excited to take delivery of my package soon!

[@AncaFit]

This is very useful information. I am happy that I found this channel after I heard about Doctor Tim Spector in a Romanian channel about health.

[@perrymcguire3806]

Great video!! One of my NY resolutions was to cut down on my UPF intake. To-date, I have stopped eatings crisps, and cheddary snacks and am now making my own pizza from scratch! As a vegetarian, I'm in the daily habit of preparing a small salad before my main meal and eat mixed nuts daily. I've cut down on biscuits - instead buying plain rice cakes and adding melted dark chocolate to them with various toppings such as sunflower seeds or almond flakes. I've recently started to eat natural yoghurt for breakfast with berries and seeds - instead of brand name muesli. So, great to see this type of video and although I've started well, the video goes to show that I have a long way still to go on this journey...

[@vivienvaughan9043]

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!!

[@joinZOE]

that's amazing to hear Vivien! Thank you for sharing and supporting 💛

[@joanmears2637]

I’m really enjoying learning from Zoe, I have the weekly newsletter and watch utube and podcasts, it’s extremely informative. Not sure yet wether I will join as I’m 71 but may do, with the state of our NHS it’s a bit of a lifeline really, as we all need to watch our own health as relying on our health service is going to be increasingly difficult going forward. Thank you Zoe you are amazing 🎉😊❤

[@felicitywall9785]

I’m 71 and did it! I feel active and healthy. Do it now! You might live into your 90s and that’s 20 years!

[@veronicahayes4599]

Not quite 70 but I've just started the testing phase of the membership (really looking forward to getting my results) and already I've learned so much about my own gut and blood sugar reactions. Can't say I'm too impressed with the app which is clunky but that's a minor inconvenience for the huge benefits.

[@mumsie27]

Do it, you won’t regret it. A good investment!

[@sandrakay6741]

Amazing video! My favorite so far!!!!!!! Thank you!

[@moyadoherty2976]

Thank you for this very useful video, packed with sound advice.

[@TheEuphofish]

Thanks! This is so informative and helpful ❤

[@lanemaund5097]

Thank you so much 👍

[@alisonburgess345]

Great public health info here guys 🎉 Clear and interesting presentation !

[@Andrew-ez9cp]

Thanks for making the vidio ive been in denial to eat real food and youve just got me going with your way of explaining what real food is

[@skylineuk1485]

Zoe has worked amazingly well and more importantly easily for me. Dropped 6kg and feel better and just as importantly never hungry.

[@markojordany4154]

Mega tips. Once I got used to all different types of healthy snacks ... the ultraprocessed ones don't look as applealing anymore. The body knows what's best for it.

[@cindynicholson372]

Very helpful. Thank you.

[@karenahola8801]

Thank you ! Please bring Zoe to Canada.

[@nailyaabdrashitova1723]

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.

[@rebeccapettiford5389]

I was at a hospital cafe yesterday waiting for my husband to be discharged from surgery. It was astonishing how much crap the cafe had. Fried and fatty foods. There was a station for healthier food and I managed to find a broccoli salad to purchase. Many of the hospital health care workers were overweight and obese. Sad! .

[@robwoodphotos]

I’m doing the ZOE programme and it’s helped me be healthier although I’ve gained weight rather than lost it. My main point though is about variety … I find most weeks I have to choose between variety and a high score as many foods cause my score to drop eg kiwi fruit, sweet potato, banana, beetroot, kombucha, kimchi, blueberries - all good foods. Often a meal is very good for my gut health but I get a low score (eg 35 for a bowl of soup and some beetroot and water with limes in)

[@O_b1coaching]

You are appreciated

[@joinZOE]

as are you!

[@MeadowMagick]

Great video, and very informative- much appreciated!! ❤

[@melaniealiberti1813]

This episode was fantastic. Would like to see more under 15 minute practical, KZbin.

[@StephenMarkTurner]

I eat plants, plus a little cheese. I could use a little more variety and a little more raw veg. I turn 68 in 6 months, take zero medications, and my digestion is better than it was 50 years ago (when I was a typical burger eating teen).

[@joinZOE]

that's wonderful to hear Stephen! Glad you're feeling great 💛

[@Englandmay]

Great video thanks 🙏

[@russguy4432]

Thank you for such an educational video!

[@joinZOE]

so pleased you enjoyed it!

[@purelivingfamily]

This is so informative and interesting!

[@natalalaa]

Please, bring ZOE to Denmark 💚

[@JA-xg7kp]

Great Video! Thanks!

[@LeftLib]

I roast my sunflower seeds and marinade them with tamari soy sauce, sometimes I do that with pumpkin seeds as well, perhaps I should do both and mix them together. Once you know how to do it I automatically look for them to sprinkle on rice or pasta, it is such a good taste.

[@fleurcraven9862]

Well done Tim, your presentation was spot on! I am implementing all of the advice you’ve given us today. The hardest snack for me to break is a small bowl of salted crisps whilst cooking dinner. I’ve switched out crisps for salted peanuts. What are your thoughts on salted peanuts?

[@richardmabe4186]

I'm another convert. Been following this advice for 3 weeks and already feel heaps better. I'm really enjoying the food, I'm making Kefir, Krauts and Rye sourdough bread. I feel better in myself, I have more energy, better sleep, am losing belly fat and pooping Bristol No 4's. A trip to the bog is now pure joy. You can use that in your advertising. Thankyou Professor Tim Spector.

[@karendavis8083]

Can you share your rye sourdough bread recipe please??

[@richardmabe4186]

@@karendavis8083 Look at this video on the Clean Food Living channel. kzbin.info/www/bejne/lZm1dmyBdtaeodk There are links to sourdough guides you can download. Their information on making fermented foods is very good.

[@depasti]

I am a great fan of Zoe's recommendations. You helped me improve my energy and mood. Thank you ! I discovered that a diverse plant diet rises both my LDL and HDL. Jogging 2km everyday lowers LDL a lot. I've just found out I have Lp(a) 60. Should everybody eat a lot of olive oil ? Could you please make an episode with a lipidologist like dr Thomas Dayspring.

[@cates_keto]

Great info. I’m on keto but with a heavy leaning on fibre. Not too much meat. I will increase diversity though, and I do love fermented foods!!! ❤

[@lindawentink2725]

Very informative thank you.

[@dazbbgful]

Great information, clearly and simply explained. Can you advise on a lactose free option or maybe any alternatives. Any suggestions would be much appreciated .👍

[@barb4645]

Super video- can you educate NHS GPs and some gastroenterologists please?

[@jonnyboy9514]

Legend great video

[@carolynclitheroe3588]

Crispy kale is so much nicer and more satisfying than crisps, sprinkled with engevita yum

[@arugollu]

Excellent inputs. I will add more colored items and variety to my food to reach 30 items per week.

[@emanuelthomas5530]

I need this

[@michaelstreeter3125]

Yop was always seen as a bit working class or downmarket (probably because it shares its name with the Youth Opportunities Programme). Kefir is middle-class drinking yoghurt. I drink it too.

[@VisorGirl]

I would love to hear an interview with Dr. Spector on his ideas regarding the CARNIVORE DIET!!!

[@dr.hookyeah2883]

In the US, we are a long ways away from being a country with a healthy lifestyle. For starters, we need to start cooking, period. Not only do we not cook and eat healthy foods, we don’t cook at all.

[@theswede303]

Awesome 👍🏻👍🏻 Cheers

[@sarahbarton2089]

Good afternoon Professor Tim Spector. I have followed you and Zoe for quite a while. I applied to join Zoe but as I am celiac, I was informed I could not join Please can your company speed up the research so that we - the 10% - can benefit from this enhance knowledge. Thanks.

[@PK-se2jh]

thankyouu

[@nicholeurban288]

Always tell folks to eat a rainbow of colors 🤩

[@amandacameron9527]

Thank you, another great video. I was just wondering if you/the team have looked into water kefir? I love it refreshing and effervescent a great alternative for soda.

[@goddessnocturnas]

Hey Zoe Team, I have a couple of questions that I would love to hear one of the docs talk about at some point. 1. How can people with high histamine levels (histamine sensitivity) best incorporate fermented foods into their diets to support their gut. Can it be done? Or best to stay away. 2. I have been told by other health care practitioners that people should avoid things like chocolate and popcorn because it can be bad for the ileocecal valve, leading to a host of other issues in the body. I have only found mixed information about this, but would love to hear a comment about it. (Clearly the Professor is in favor, so...) Thanks for all the excellent content. I am learning so much.

[@AAB463]

ALL chocolate, cacao and cocoa contains heavy metals, and contains the highest levels of lead compared to other foods.

[@deeeno6867]

Watching this while eating an entire box of Kraft dinner, but I added some all purpose seasoning after the tip about spices. I feel healthier already 😎

[@chochee07]

Great video thanks!

[@user-qv2bk4kp7w]

Red cabbage is great and makes my stomach feel comfortable

[@paulah4476]

great video

[@tallulahboo9924]

I would like a video on three breakfast/lunch and dinner choices incorporating everything I need to eat on a daily basis. Just nice and simple. thanks you in advance Plus teenager lunch boxes would be super no nuts allowed.

[@TFZen]

Hello, appreciate the content. How does the heat from cooking/baking process interact live cultures/minerals from sourdough dough or other food?

[@theyorkshirewheeler]

Great video thanks 🫶🏻

[@simplylife8878]

Eating fermented rice helped my gut health immensely. It's a prebiotic and a probiotic.

[@sonjadidyk-tn4cc]

Greatvideo...thanks

[@m_m6-onz4x]

love it!

[@MaraSamsara]

tea made of different plants is also very good

[@jazmarz]

It's so difficult in the States to not eat ultra processed. Can you expand on the "limits" of ultra processed foods in a day or week? I have family members that insist on buying this junk and my will power is not very strong. Excellent summary of how to move toward a healthy gut and good life.

[@ziggy2255]

The Zoe plan has you aim for 15% or less a week of your food and drink intake UPF.

[@jessicascott9653]

Thank you for the very informative video! I'm looking forward to improving my gut health. I do have a question about yogurt and kefir. Do plant based yogurt and kefir have the same benefits as dairy versions?

[@carolynclitheroe3588]

I make a seed mix with turmeric and black pepper and Mediterranean herbs which I sprinkle on things instead of cheese.

[@herbalist36]

Great program, great suggestions, thank you.

[@vimalastorey7735]

I would like to join zoe to learn more about gut testing the microbiome. I tried to join zoe but it is expensive with a waiting time of 2 years for testing. I am fit and healthy at almost 80 years old taking no medications. I have followed a vegerarian diet, no animal flesh or eggs for 45 years si nce i had an illness and then rapidly changed my diet, for the last 20 years vegan. Occasionally have dairy if i go out for a meal and no vegan options available. Have practiced yoga for 54 years and still teaching it. Ovbiously we are all different but it certainly has worked for me.

[@gad7848]

The veg referred to as kale is cavolo nero although from the kale family of plants

[@nickdenbow4379]

It’s been a while since dabbling with kombucha. I know not all kombucha is made equal. Are there any brands that are recommended for low sugar and non-gmo ingredients? Nice concise video. Extremely useful 👍🏻

[@griffin2263]

kombucha is super easy to make your own ,have made my own for years you control the sugar and pick the fruit

[@Mike-qu8yg]

Ok well said Doc. I would like to know if cook vegetables vs raw vegetables would make a difference in the diversity of microbes? I've heard of lectins from others sources do they really exist in more potent forms across different plant species? What is more important eating the spectrum or the by product of the microbes which helps tighten the junction of our villas? Oh so much too learn.

[@ErikaLucas-wv1ub]

What an excellent video. Rather than someone just "preaching" at us Tim actually shows examples of what to eat and how easy it is to include 30 plants in our diet. We don't think of things like coffee and spices etc. I have been eating a whole food plant based diet for some time now and lost two and a half stone. You can eat unlimited amount of plants so long as you cook from scratch and still lose weight