Tim Spector reveals 3 ways to boost your gut health – and one's really surprising

view original post

Gut health advice can feel overwhelming with lists of foods you “should” be eating and rules to follow. However, according to gut health expert Professor Tim Spector, it really doesn’t need to be complicated.

He says there are just three habits he tries to stick to every day — simple tweaks that can help support a healthier, more resilient gut.

Research has shown just how important our gut microbiome is for everything from digestion and immunity to mood and metabolic health. Studies suggest that a diverse microbiome – meaning a wide variety of different microbes – may be linked with lower inflammation and better long-term health. And Spector has said that small amounts of red wine could even be beneficial.

Here’s what he recommends, and how each habit supports your gut.

1. Eat 30 plants a week

Spector’s first rule is all about variety in your diet – of the plant-based kind.

“Eat 30 plants a week. It’s that diversity that you need to give all those good bugs [in your gut] a chance to give their favourite food,” he told Sky News’ Sophie Ridge and Wilfred Frost.

This doesn’t just mean fruit and veg. Plant foods also include wholegrains, herbs, spices, nuts, seeds, beans and lentils – all of which feed different microbes in the gut.

The idea is backed by research: a major study from the American Gut Project found that people who ate 30 or more plant foods a week had the most diverse gut microbiomes, compared to those who ate fewer than 10.

Easy ways to eat more plants:

• Add mixed seeds to breakfast

• Rotate different types of beans

• Use herbs and spices

2. Eat the rainbow

Spector’s second rule is to “eat the rainbow, so that you’re getting the defence chemicals in food, and that’s what also feeds your good microbes.” This means eating a wide variety of colourful fruit and veg, packed with nutrients and antioxidants.

Those “defence chemicals” are plant compounds like polyphenols and flavonoids (responsible for the colours of many plants, with antioxidant and anti-inflammatory properties), found in bright berries, deep-green veg, purple grapes, orange carrots, and even things like dark chocolate.

Polyphenols can act as antioxidants and have been shown in studies to help reduce inflammation and support a thriving microbiome.

4 simple ways to eat more colours each day:

• 🫑 Aim for at least three different colours in each meal (e.g., spinach + tomatoes + peppers)

• 🫐 Keep a bag of frozen mixed berries on hand for breakfasts and snacks

• 🌽 Try a “rainbow rule” when shopping: pick one new colour you didn’t buy last week

3. Eat three fermented foods a day – and where red wine fits in

To the surprise of many, Spector says a glass of red wine can be good for our gut.

“The third rule is probably to eat three fermented foods a day, and that is also good for your gut microbes and really good for your immune system. So you think of milk, [which is a] bit boring. You add microbes to it. You can get cheese, yoghurt, kefir,” Spector says.

“A fermented food is any food that has been transformed by microbes into something better,” he explains.

Fermented foods are made when friendly bacteria or yeast break down sugars and transform them into natural acids or gases. This process can create new flavours, improve digestibility and, in many cases, introduce beneficial microbes.

Fermentation is also how grapes become wine, which is why Spector says small amounts of red wine can count as a fermented food (or drink).

“If you have grapes, you ferment it, you can have an amazing vintage wine. So red wine actually is good for your gut microbes – not all wine, and certainly not all alcohol, but because of the microbial process, it can actually increase the number of healthy chemicals.”

To be clear, he isn’t suggesting drinking red wine daily. “I’m not saying you should drink three portions of wine a day, but you should be having three different ferments a day to really improve your gut health and your system. “

Fermented foods to try:

• Live yoghurt

• Sourdough bread

So is red wine good for you?

Unlike white wine, where the grape skins are removed before fermentation, red wine ferments with the skins on.

Because many of a grape’s antioxidants live in the skin, red wine naturally ends up richer in these protective plant compounds, known as polyphenols.

Antioxidants help protect our cells from damage, and one polyphenol in particular, resveratrol, has sparked scientific interest for its potential brain, heart, and anti-inflammatory benefits.

That said, experts such as Spector are clear: any potential perks come from the antioxidants, not the alcohol – so red wine should still be enjoyed in moderation rather than relied on as a health booster.

Read more about food: