ZOE Science & Nutrition Recap: Simple ways to improve gut health today | Dr. Karan Rajan
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Sep 16, 2025 
Dr. Karan Rajan, a medical doctor and science communicator, dives into the essential connection between gut health and overall well-being. He shares practical dietary tips, emphasizing fiber and colorful foods to support a healthy microbiome. Rajan debunks the myth that probiotics are the ultimate solution and advocates for fermented foods as a better alternative. He also discusses the discrepancies between scientific research and market products, helping listeners navigate the gut health hype effectively.
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Gut Function Starts In The Brain
- Digestion begins in the brain and is orchestrated by the circadian rhythm and neural signals.
- The small intestine does most chemical digestion while the colon hosts the microbiome ecosystem.
Eat Diverse, Colourful Plants
- Eat a mostly plant-based diet rich in diverse, colorful foods to boost fibre and polyphenols.
- Aim for around 30 grams of fibre a day and a wide variety of plant colours for microbial diversity.
Microbes Turn Fiber Into Key Nutrients
- Fibre feeds bacteria which ferment it into beneficial compounds like short-chain fatty acids.
- These bacterial products (eg. butyric acid) support the gut lining and produce vitamins such as vitamin K.