Treat your gut like your pet to stay healthy - Dr Megan Rossi

The 'Gut Health Doctor' Megan Rossi is an award-winning scientist, at King's College London, who has published more than 50 scientific papers in international, peer-reviewed journals, and is the best-selling author of gut health books.

Saga Magazine spoke to the expert who says she realised how important our gut health is, when working in a hospital early in her career.

“I observed how those from elite athletes to quite sick people were all complaining of the gut in a lot of the issues that they were struggling with," she said. "That led me to do my PhD in gut health.”

She says that many people are fearful and confused about the gut, but that knowledge is key.

“I don't want to be the person that says, you have to do this [specific thing]. I want people to be informed so then they feel empowered to make their own decision.

“If you learn to look after your gut and understand the scientific principles, then you can take control of your health.”

She says that “the gut affects far beyond digestive symptoms.

"Keeping it healthy and happy has been linked to a lower risk of conditions such as certain cancers, type 2 diabetes and heart disease. 

"It also contributes to protecting your mental health and optimising your metabolism, energy, immunity and much more.”

Treat your gut like your pet to stay healthy

Rossi is keen to share her knowledge with others. She has a unique gut health tip: “Treat your gut bacteria like a pet.

“You want to look after your pet well so it lives its best and most active life possible. The same applies to your gut; you want to feed it everything that it needs to perform at its best.

“Giving ‘your pet’ different types of plant foods will allow it to flourish, meaning you can live a healthier and happier life.”

Rossi’s top tips for gut health as you age

The gut expert has seven simple tips to help look after your gut health.

1. Eat something from each of the super-six plant foods each day.

She says each category of plants provides bacteria with different nutrients, which nourish them and can support hormonal regulation. 

“Getting more of these plants in can help strengthen bone health as well,” Rossi adds.

• Wholegrains: including oats, quinoa, and wholegrain versions of rice, rye and barley
• Pulses: such as peas, chickpeas, lentils, and beans
• Fruit
• Vegetables
• Nuts and seeds
• Herbs and spices (either fresh or dried)

2. Drink two to three cups of tea per day.

“Tea is a really good source of polyphenols (natural antioxidant compounds found in plants) which feed the good [gut] bacteria,” she said.

However, she warns against having too much caffeine. If you want to drink tea throughout the day, she suggests switching to decaf or herbal teas after lunchtime to avoid interfering with your sleep.

3. Fibre is important

“Fibre is an amazingly powerful nutrient. It feeds our gut bacteria, which is so important for not just our digestive health, but the health of just about every other organ in our body.

For maximum health benefits, opt for meals and snacks that pair fibre with either a protein or a healthy fat. This has the added benefit of supporting your blood sugar balance while also keeping your appetite hormones in check, keeping you more satisfied for longer.”

4. Aim to eat 30 different plant-based foods per week.

Tested by Rossi and her team at her Gut Health Clinic, eating at least 30 different plant-based foods a week has been proven to result in greater diversity of gut microbes than if you eat fewer, even if you eat more plants in total.

More diverse gut bacteria is linked to better gut health.

5. Support your immune system.

70% of the body’s immune cells live within our gut. “And vitamins A, C, D, and E, as well as selenium and zinc, have a role in supporting the immune system,” says Rossi.

“If you’re getting a good range of plants within your diet (aiming for the 30 per week will help) you’ll be getting a good amount of these nutrients and you don’t need to spend money on supplements.” Foods filled with key nutrients and phytochemicals that Rossi says will help boost your gut health and your immune system include:

• Walnuts
• Garlic
• Mushrooms
• Firm tofu
• Carrots
• Oranges
• Chia seeds
• Turmeric
• Broccoli

6. Make it work for you.

“If it is becoming more challenging to include a good range of tough, fibrous plant-based products as you age, consider ground or milled versions of nuts and seeds, or additional veg and fruits in smoothies and juices.”

7. Spend time outdoors and do movement you enjoy.

Rossi says: “This will help maintain a good community of bugs within your lower gut.”

Access to good nutrition is a human right

 “Nutrition is really powerful for people’s health,” she says.

“If people can't nourish their bodies properly, they will have more sick days; they will have poorer mental health; they’re not going to live as long. It’s so unfair to put people in those positions.”

Rossi says the cost-of-living crisis has made access to good nutrition even more difficult and many patients are struggling to feed themselves and their families.

“This highlights nutrition quality will be even poorer, because people don't necessarily have access at food banks to fresh foods.”