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
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
Buy Tim’s book, Food For Life, here:
Healing the gut in 30 days involves prioritizing a diverse, plant-heavy diet to nourish beneficial bacteria and reduce inflammation, starting with incorporating prebiotic foods like garlic, onions, and bananas daily to feed the microbiome, alongside probiotic sources such as yogurt, kefir, or sauerkraut to replenish good bacteria. Gradually eliminate processed sugars and artificial additives that disrupt gut balance, replacing them with whole grains and legumes for sustained fiber intake, which aids in regular bowel movements and toxin elimination. Complement this with herbal remedies like ginger tea for digestion support and peppermint for soothing bloating, while ensuring at least 8 glasses of water daily to maintain mucosal integrity. Integrate light exercise, such as 30 minutes of walking, to enhance gut motility, and practice stress-reduction techniques like deep breathing to lower cortisol levels that can impair barrier function. This step-by-step approach fosters microbiome diversity for improved immunity and metabolism. For a 30-day gut-healthy meal plan with beginner-friendly recipes and prep tips, check this resource: https://shorturl.at/sUfMA
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I started following this wellness plan earlier this year after years of struggling with type 2 diabetes and gut issues. I’ve now lost 25 kilos, my blood sugar is finally normal, and I feel more alive than ever. It wasn’t hard—just consistent small steps. I’m so grateful for the extra years of good health and energy this new lifestyle is giving me.
جو اللہ الحفیظ اللہم
مت مٹا میسج چیلنج لعنت
امن یجیب المضطر اذا دعاہ و یکشف السوء
قولوا لا آلہ آلا اللہ محمد رسول اللہ تفلحوا ادخلوا فی السلم کافہ اللہم اطعم طعاما من فضلک ورحمتہ الحمد لللہ اہل فلسطین یا رزاق یارب غفار فاغفرلنا مغفرتا تامتا لا ملجاء ولا منجاء من اللہ آلا الیہ سورہ واقعہ اا استغفارِ ااا اللہم یا رب الضعفاء والمساکین ویا ذالجلال والاکرام اللھم