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Introduction
With the advances in understanding the importance of the gut (including its bacterial contents) for human health, much interest and attention has been placed on how to eat to promote positive ‘gut health’. This has led to many exciting research questions and labs doing fascinating work.
However, on the opposite side, it has led to a spike in opportunistic quacks to jump on the wave of enthusiasm and promote diets, supplements, testing kits and products that don’t reflect the current evidence base.
So what do we actually know? What aspects of diet should we focus on to improve gut health? For those with gut symptoms (bloating, pain, irritable bowel, etc.) is it possible to include more vegetables and fiber without the pain?
In this episode, gut health researcher at King’s College London, Dr. Megan Rossi, discusses some simple heuristics to follow that will likely improve overall health, and promote positive gut health.
Related resources
- Dr. Rossi’s website: The Gut Health Doctor
- Instagram: @theguthealthdoctor
- Twitter: @TheGutHealthDoc
- Sigma Statements:
- Diversity of Plants in the Diet
- Dietary Fiber & Sub-types
- Plant-based Diet Index (PDI)
- Fermented Foods
Guest Information
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Megan leads research at King’s College London investigating nutrition-based therapies in gut health, including pre- & probiotics, dietary fibres, the low FODMAP diet and food additives.
Dr. Rossi is also an Honorary Lecturer at the University of Queensland Megan also leads The Gut Health Clinic, works in public communciation of science, and is the author of best-selling books.
Danny Lennon has a master’s degree (MSc.) in Nutritional Sciences from University College Cork, and he is the founder of Sigma Nutrition.
Danny is currently a member of the Advisory Board of the Sports Nutrition Association, the global regulatory body responsible for the standardisation of best practice in the sports nutrition profession.
Introduction to this Episode
With the advances in understanding the importance of the gut (including its bacterial contents) for human health, much interest and attention has been placed on how to eat to promote positive ʻgut healthʼ. This has led to many exciting research questions and labs doing fascinating work.
However, on the opposite side, it has led to a spike in opportunistic quacks to jump on the wave of enthusiasm and promote diets, supplements, testing kits and products that donʼt reflect the current evidence base.
It has been long recognised that high-fiber diets are, in general, positive for gut health and reduce risk of several chronic diseases, for example colon cancer. But when it comes to getting enough fiber, we should perhaps think beyond just total intake, and instead what fiber subtypes we are consuming, as each can have differential effects in the body.
Similarly, consumption of vegetables, whole grains, legumes, and other plant foods have been at the center of recommendations for a healthy dietary pattern. But how much does the diversity of different plants we are consuming matter?
Connection to Previous Episodes
Previous podcast episodes that connect to the topics discussed in the present episode include:
- #351: Prof. Glenn Gibson – Human Gut Bacteriology, Prebiotics & Probiotics #105: Prof. John Cryan – How Gut Bacteria Affect the Brain & Behaviour ● #422: Psychobiotics – Can Probiotics Improve Mood-related Disorders?
- #412: Eirini Dimidi, PhD – Diet, Chronic Constipation and the Gut
- #383: Irritable Bowel Syndrome (IBS) & Diet #442: Are Vegetables Detrimental to Health?
- #439: Prof. David Jenkins – Lipid-Lowering Diets
- #291: Gab Fundaro, PhD – Gut Microbiome, Bacterial Diversity & the Impact of Diet & Probiotics