Professor Tim Spector

So we're talking bright berries.

We're talking raspberries, blackberries, strawberries.

We're talking rosololo lettuce.

We're talking about cabbages that are purple.

We're talking really all those bright colours because they contain chemicals that are from this family, broadly called the polyphenols, which act as fuel for your gut microbes.

And that allows them to then in turn produce things like short-chain fatty acids and keeps them healthy.

So it's a sign from nature that...

We're eating these foods, and it's a signal probably our ancestors knew.

And the other sign, which we can't tell from looking at it, but we get to know, is bitterness.

So bitter plants tend to be much healthier than plants.

uh bland ones that's the broccoli story that's um why extra virgin olive oil is so good for us why coffee is also good why red wine and and dark chocolate it's those polyphenols in there that are really giving us our microbes a boost and the eighth one last but not least

Last but not least, give your gut a rest.

Fast.

Yes.

So time-restricted eating.

This has been shown to help your gut recover in a proper circadian rhythm.

It's a bit like getting a good night's sleep for your gut.

So we all know the benefits of sleep for us, but we often disregard our gut.

Many people have a late-night snack, a kebab going home from the pub or whatever it is.

It's completely the wrong thing to do for your gut health.