Renowned epidemiology professor Tim Spector from King’s College London is urging individuals experiencing irregular bowel movements, frequent bloating, and heartburn after eating to seek assistance, as these could be indicative of an unhealthy gut. He advises those with conditions such as obesity or diabetes to be particularly attentive to any potential signs of gut issues. Professor Spector stresses the significance of dietary choices, cautioning against a high consumption of meat and processed foods.
Highlighting the asymptomatic nature of gut problems, Spector recommends the consumption of 30 different plants to promote a thriving gut microbiome, facilitating a high-fiber diet. Additionally, he advocates three servings of fermented foods daily, including sauerkraut, kimchi, yogurt, and kefir. Stressing the importance of giving the gut a break, he recommends refraining from late-night eating to allow the microbes to rest and carry out their functions effectively.
Spector further emphasizes the potential anti-inflammatory properties of fermented foods, citing studies that have shown a reduction in inflammation levels with increased consumption. Encouraging diversification in dietary choices, he underscores the varying microbial compositions of different ferments, advocating for their inclusion in daily meals.