533: What to eat (& avoid) for a healthy gut microbiome | Tim Spector, M.D., epidemiologist & microbiome expert

"You can change your gut microbiome within about a week just by altering your diet," says Tim Spector, M.D. Tim, an epidemiologist, gut microbiome expert, and award-winning scientist and author, joins us to discuss his top science-backed nutrition tips, what to avoid for optimal gut health, plus: - What we know about the microbiome today (~00:01) - How to eat for an optimal gut microbiome (~01:11) - Why there’s no such thing as superfoods (~05:58) - Tim’s POV on yogurt (~08:07) - How a carnivore diet impacts your microbiome (~10:39) - Why low-fat foods are worse for your gut (~15:06) - How to assess the health of your microbiome (~17:43) - How often should you poop? (~19:43) - The link between gut microbiome & healthy weight (~21:27) - The future of an Ozempic-like probiotic (~24:51) - The most surprising study Tim has worked on (~26:29) - What Tim eats in a day for gut health (~29:58) - How meal timing impacts your gut microbiome (~32:32) - How microbiomes beyond the gut influence health (~36:35) - Where gut health science will be years from now (~39:56) - 3 gut health tips everyone should keep in mind (~43:11) Take 20% off clean coffee+ by visiting shop.mindbodygreen.com/coffee20 . Cannot combine with gift cards or other discount codes. Referenced in the episode: - Tim's book, Food For Life: The New Science Of Eating Well - Check out ZOE - Blue dye study and recipe - A study on obesity & gut health - A study on twins' sugar & fat responses - A study on snack timing - Learn more about ZOE's big IF study - A study on the gut microbiome & melanoma We hope you enjoy this episode, and feel free to watch the full video on YouTube ! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com . Learn more about your ad choices. Visit megaphone.fm/adchoices