Feel Better, Live More with Dr Rangan Chatterjee

The Latest Science of Gut Health: What To Eat, When To Eat & Why You Don’t Need 30 Plant Foods Per Week with Dr Emily Leeming #508

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Jan 8, 2025

Dr. Emily Leeming, a microbiome scientist and registered dietitian, unpacks the fascinating world of gut health, detailing its impact on physical and mental well-being. She explains how to assess gut health through observations rather than costly tests, and shares insights on the benefits of time-restricted eating. Emily also emphasizes that some bloating can signal a healthy gut and challenges the need for consuming 30 different plant foods weekly. Her practical advice helps listeners navigate dietary choices for improved gut health.

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INSIGHT

Gut Microbiome Research

In the last 20 years, gut microbiome research has exploded due to new technology.
This research reveals the microbiome's impact on our health, acting like a "forgotten organ".

ADVICE

Assessing Gut Health

Assess your gut health by observing bowel movements, not expensive tests.
Look for frequency (3x/day to 3x/week), smooth sausage shape, and brown color.

INSIGHT

Stress and Gut Health

Chronic stress negatively affects gut health through the gut-brain connection (vagus nerve).
The gut, or "second brain," sends 90% of the communication to the brain via this nerve.

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Twenty years ago, very few scientists even knew about something called the gut microbiome. Now, with over 70,000 research papers published on the subject, this complex ecosystem, home to trillions of microorganisms, is recognised as a key factor in our physical and mental wellbeing.

Today's guest is Dr Emily Leeming, microbiome scientist and researcher at King’s College London, registered dietitian, former chef, and author of Genius Gut: The Life-Changing Science of Eating for your Second Brain.

In this conversation, Emily explains how our understanding of gut health has evolved dramatically over the past two decades, to the point where we now know it plays a crucial role in everything from our immune system, our ability to respond to stress, our skin and even our mental wellbeing.

But, how can we assess the state of our own gut health? Emily shares how observing your own bowel movements can often tell you more about your gut health than costly microbiome tests and why some bloating after meals may actually be a sign of a healthy gut.

We also discuss how our gut health has been negatively impacted by our modern lifestyles - stress, sleep quality, our modern diets as well as the timing of our meals. And, Emily shares why time-restricted eating and earlier dinner times can be really beneficial.

Finally, Emily also gives some really practical advice about what we can eat to improve the state of our gut health, and explains why breakfast offers us a golden opportunity to support our gut health and why she is not a fan of recommending that everyone eat 30 different plant foods each week.

Emily is someone who is highly knowledgeable and passionate about helping us all improve the health of our guts. Her message is clear: nurturing our gut microbiome is not about following rigid rules - it's about understanding this remarkable ecosystem and working with it, not against it. I hope you enjoy listening.

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Show notes https://drchatterjee.com/508

DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.