10 Steps to
Good Gut Health
Top tips for
good gut
health, plus 3
gut-loving
recipes
Welcome to your
gut health transformation
Dr Megan Rossi founded The Gut Health Doctor in 2017 with
a dream to empower everyone to take control of their health.
As a scientist and practising clinician, she became frustrated that the
ground-breaking research from her team and other colleagues around
the world wasn’t reaching the public. Instead, dangerous myths and
fads shared online were negatively impacting on the wellbeing of her
patients.
Our mission is to inspire and transform everyone’s gut health
using the latest science. Whether tackling a gut issue or chronic
condition, your immunity, energy, mood, skin, hormones or how
to reach a happy weight — good gut health is the place to start.
We know addressing your gut health can feel overwhelming, which is
why we have created this guide, to help you kickstart your
transformation with practical advice and exclusive recipes, all
grounded in solid science. It’s been tried and tested by tens of
thousands of our community with some truly impressive results.
Transforming your gut really can transform your life.
Let us know how you get on over @theguthealthdoctor!
[Link] @theguthealthdoctor
4 key principles when it
comes to good gut health
The gut is connected to everything
Stemming from centuries of observation and speculation,
today’s science and technology has allowed us to prove
that your gut is integral to your mental and physical
wellbeing
The 40 million bacteria living in your gut (your gut
microbiota) have thousands of responsibilities which can
impact every organ and function of your body including
your immunity, brain, metabolism, hormones and skin
If you look after your gut, it will look after you in return
The Super Six
When it comes to the plants you eat, you want to eat from
across all six different plant groups: vegetables, fruits,
wholegrains, legumes (beans and pulses), nuts and seeds
and herbs and spices
Each different plant group provides a unique collection of
nutrients and gut-loving fibres and plant chemicals. This
explains why cutting out one or more of these groups can
leave you worse off
Researchers from the University of Bergen found that
eating across the Super Six can add up to a decade to
your life
[Link] @theguthealthdoctor
4 key principles when it
comes to good gut health
30+ plant points
A landmark study published in 2018 including people from
all over the world demonstrated that people who ate at
least 30 different plant-based foods a week had more
diverse gut microbes (this is a good thing!) than people
who ate fewer than ten, even if those who ate ten ate
more plants overall
To help translate this science we have created our plant
points system. Add one point for each type of plant you
eat, except for herbs and spices which count as 1⁄4 of a
point. If you eat carrots twice in a week, it still only counts
as one point. Check out the Learn hub on the website for
more details on getting your 30+ plant points a week
INclusion no EXclusion
Research has shown that adding 'good stuff' has a much
greater effect than just cutting out the 'bad'. This concept
of inclusion rather than restriction is key to our food
philosophy and a more enjoyable and sustainable diet
[Link] @theguthealthdoctor
10 steps to achieve
good gut health
1. Fill up on fibre
In a world obsessed with protein, we're here to fly the flag of fibre. Interesting fact —
fibre is indigestible to human cells. It’s solely fuel for your gut bacteria, which have
unique enzymes to digest it. So fibre is critical for them to be fuelled and functioning.
Where do you get it? From the Super Six highlighted above.
Most guidelines recommend getting 30g of fibre a day, yet most of us are getting
less than 20g. We recommend punching even higher if you can. But, when you're
increasing, go slow and steady — and make sure you're staying hydrated to help the
fibre work its microbial magic.
A few examples:
A medium baked sweet potato (skin on) = 6g
1/2 cup of oats = 4g
A pear = 5g
1/2 cup of tinned chickpeas = 5g
Small handful (30g) of almonds = 3g
1 tbsp linseeds/ flaxseeds = 3g
2. Switch it up
To help hit your 30+ plant points, make swaps and focus on delicious diversity. Add mixed seeds and
frozen berries to your morning porridge, go for the mixed frozen veg instead of just peas in your stir fry,
grab all the colours of peppers instead of just the red, add mixed beans or lentils into your chilli or spag bol
and experiment with new wholegrains (ever tried freekeh?).
Check out 'Eat More, Live Well' for more diversity tips.
Try adding a new plant every week and bring
family and friends into the challenge!
[Link] @theguthealthdoctor
3. Chew more
It’s the kind of thing your mum might have said but it really is important to chew properly — research
shows your body will then absorb more of the nutrients from your food.
In a study in the American Journal of Clinical Nutrition in 2009, people absorbed around 15% more
nutrients when they chewed almonds 40 times per mouthful than when they chewed just ten times.
Because chewing more reduces the amount of mal-absorbed food in your gut, it also helps relieve common
digestive symptoms like bloating.
4. Fall in love with EVOO
Extra virgin olive oil (EVOO) is hands down the winning oil. Cook with it
(the good quality stuff can handle the heat of home cooking up to
190°C/375°F), drizzle it on your salads and dip with freshly baked bread.
It not only benefits your brain and heart health, it gives your GM some love,
too, and can help lower those unwanted blood sugar spikes that leave you
feeling tired. It's loaded with beneficial plant chemicals and hundreds of
studies show its wide ranging health benefits.
Tip: want to ensure you’re getting the minimally processed real deal
EVOO? Look out for the LOT number and harvest date on the bottle.
5. Get funky with fermenting
Get experimenting with fermented foods, from fizzy kombucha (made from tea) to spicy Korean kimchi (a
cabbage side dish) they really do add a wealth of flavour and plant-powered antioxidants to your plate. If
you find these types a little much for your tastebuds to start, go with live yoghurt and quality cheese (the
types made in small batches not big factories) as these are tasty science-backed fermented foods too. In
fact, in terms of the science, fermented dairy has more convincing health benefits confirmed in clinical
trials across heart health, bone health, digestion and weight management. Not to say the traditional options
like kimchi don’t come with benefits, it’s just the human studies have been done yet.
For more on fermented foods, you can check out Megan’s research publication here.
[Link] @theguthealthdoctor
6. Stress less
Stress affects the gut because the gut and the brain are connected through hundreds of millions of nerves,
known as the enteric nervous system. This often means that what’s going on in our brain can influence
what’s going on in our gut (and vice versa). Those who struggle with anxiety, stress and depression may
notice changes to their digestion when they experience these emotions. Likewise, research has shown that
having poor gut health may heighten your mental stress too.
Several trials show that non-diet approaches designed to target
the gut-brain axis, including breathing exercises, hypnotherapy
and cognitive behavioural therapy (CBT) can improve
digestive symptoms like tummy cramps and bloating
t to the same degree as following
a specialist diet.
It's important to prioritise
yourself and relaxation!
For practical 5-minute
science-backed strategies,
check out ‘Eat More, Live Well’.
7. Sleep more
Just like you, your GM has a circadian rhythm. This means disturbed sleep can throw off its natural cycle,
as much as it can yours. It doesn’t take much — in fact, just two days of poor slumber can negatively
impact your gut health.
To maintain your equilibrium, try to get 7-9 hours of sleep every night — and if you can wake up and go to
sleep at around the same time (give or take 30 minutes), your GM will love you for it.
It might be worth checking in on your sleep hygiene too. Keep a dark, quiet and cool bedroom, stay away
from glowing screens in the hours before bed and swerve caffeine after 3pm. For the full clinical trial-
backed sleep hygiene protocol developed by Megan’s colleagues at King’s College London check out,
'Eat Yourself Healthy’.
[Link] @theguthealthdoctor
8. Move your body
Research has shown that regular exercise (three times a week) can significantly
improve gut bacteria diversity independently of what you eat. Our microbes, like us,
get a positive ‘hit’ from exercise. It also helps keep your bowel moving, which is
important for health.
Get your heart rate up for at least 30 minutes most days — whether it’s running,
HIIT, yoga, dancing, playing with the kids or whatever you like best, be sure to reap
the gastrointestinal benefits.
9. Cut down on unnecessary meds
Antibiotics are life-saving, but, unless your doctor insists you need them, they're best avoided. Research
shows that a course of antibiotics can wipe out many of your good bacteria, as well as the bad stuff they’re
trying to fix — with potentially big implications for your GM long-term, especially with repeat prescriptions.
Other medications can impact our gut microbes too. Choose lifestyle tweaks rather than a prescription,
where possible. For instance, if you can work on your sleep quality instead of taking sleeping pills — or dial
down your alcohol intake, as opposed to taking reflux meds — great. Of course always speak to your GP or
HCP before coming off any medication. And if you do need to take them, rest assured there is still plenty
we can do to support your gut health in other ways so don’t let it defeat your quest for good gut health.
10. Go easy on the alcohol and additives
Food additives, including artificial sweeteners and emulsifiers found in lots of processed foods and drinks,
have been implicated in negatively impacting the GM in early stage studies. In fact Megan’s research team
at King’s College London undertook a world-first clinical trial looking at the potentially damaging effects of
certain types of food additives on the digestive system. Stay tuned for the results!
It’s true that more than two standard alcoholic drinks can make our gut 'leaky' (albeit temporarily), just like
stress can. A little red wine here and there is no bad thing (our microbes do enjoy the plant chemicals
found in red wine), but it's worth being sensible with alcohol (no more than two standard drinks a day).
Instead of ditching try switching to another refreshing drink like kombucha or water kefir — check out
‘Eat Yourself Healthy’ for the recipe.
[Link] @theguthealthdoctor
Gut-loving recipes
Buckwheat bircher
with sliced apple
& blueberries
SERVES 2 20 MINS
High in fibre and packed with plant points this is the perfect
gut-loving way to start the day. Switch in any leftover fruit,
seeds and nuts for extra plant points across the week.
10.75
Ingredients Method
■ ½ cup buckwheat groats 1. First, make the blueberry compote. Add 60g frozen blueberries to a pan with 2
■ ½ cup rolled oats tsp date paste and a squeeze of lemon juice. Let it gently simmer for about 5 mins
■ 3 tbsp chia seeds until the blueberries have softened.
■ ½ cup live yoghurt or coconut yoghurt
■ 1 cup milk of choice 2. Add your buckwheat to a pan and cover with water, then allow to simmer for
■ 1 tsp ground cinnamon about 10-15 mins, stirring occasionally, until all of the water has been absorbed.
■ ½ tsp ground ginger Once cooked, strain the buckwheat, running it through cold water and allow to
■ cardamom pods, crushed (optional) cool.
■ 2 tsp date paste, or sweetener of choice
3. Once cool, add the buckwheat to bowls or jars and stir through the rest of the
ingredients. Leave in the fridge overnight. If you have time in the morning, add your
TO TOP
toppings then — or simply add your compote, apple, seeds, nut butter and any
■ ½ cup frozen blueberries other toppings before you pop in the fridge.
■ 2 tbsp date paste, or sweetener of choice
■ Squeeze of lemon juice
■ 1 apple, grated or sliced
■ 2 tbsp mixed seeds
■ 1 tbsp nut butter
[Link] @theguthealthdoctor
Gut-loving recipes
Smoky
walnut tacos
SERVES 2 20 MINS
Walnuts have been linked with increased anti-inflammatory
gut bacteria and reduced cholesterol. A fibre-filled nourishing
lunch to satisfy those savoury cravings.
10.25
Ingredients Method
FOR THE WALNUT ‘MEAT’ 1. Preheat the oven to 180°C / 350°F
■ 50g sun-dried tomatoes
■ 240g raw walnuts 2. Add the walnuts to a food processor and pulse into a semifine meal (some larger
■ 60g mushrooms, finely diced chunks are ok, be careful not to churn into a butter). Remove from the processor
■ 60g aubergine, finely diced and leave to the side.
■ 1 garlic clove, crushed
■ ½ tsp sea salt
3. Add the sundried tomatoes, garlic, sea salt, smoked paprika, cumin, chili powder
■ ½ tbsp smoked paprika
and nutritional yeast (optional) into the empty food processor and blend. Add 1 tbsp
■ ½ tbsp ground cumin
of extra virgin olive oil slowly, to thicken the mix.
■ 2 tsp chili powder
■ 2 tsp nutritional yeast
4. Stir the spice mix and ¼ cup of water into the walnut mixture.
■ 1½ tbsp extra virgin olive oil
5. Transfer to the greased baking sheet.
TO SERVE
■ Wholewheat tortillas 6. Dice the mushrooms and the aubergine and mix into the walnut meat on the tray,
■ 1 bunch of fresh coriander drizzle over the last ½ tbsp of EVOO, and a pinch of salt and pepper.
■ 1 avocado
■ 4 radishes 7. Bake for 15 mins at 180°C / 350°F, stirring halfway through to prevent
■ 1/2 tin of black beans over-browning.
8. Build your tacos, and enjoy! Leftovers can be stored up to 5-7 days in the
refrigerator or up to 1 month in the freezer
[Link] @theguthealthdoctor
Gut-loving recipes
Chia jam tarts
SERVES 2 20 MINS
Whether you need a snack or something to serve for guests,
why not treat both your taste buds and gut microbes to these
deliciously moorish tarts.
5.25
Ingredients Method
FOR THE PASTRY 1. Preheat oven to 180°C / 350°F
■ ¾ cup raw almonds
■ ¼ cup extra virgin olive oil 2. Blitz the almonds in a food processor into a fine crumb.
(plus a little extra for oiling the tins)
■ 3 tbsp date paste, or sweetener of choice 3. Add all remaining ingredients to the food processor, apart from the rolled oats,
■ ½ cup oat flour, or flour of choice and pulse on high until all ingredients are combined.
■ 1 cup rolled oats
4. Next, add the rolled oats and pulse until combined, while the mixture still has a bit
FOR THE CHIA JAM of texture. It should be a little bit crumbly, but be easily moldable.
■ 270g frozen raspberries
■ 1 Medjool date, chopped 5. Divide the mixture into 6 equal servings, lightly oil the tartlet tins then press the
■ 2½ tbsp chia seeds mixture into each tin and mould into shape.
6. Place in the centre of the preheated oven for 12-15 mins until fully cooked and
golden.
7. Meanwhile, make the chia jam. Put the raspberries into a small saucepan, then
add the chopped date and 1/2 cup of water. Bring to a gentle simmer (don’t boil).
Using the back of a spatula, squish the raspberries and chopped dates, then simmer
for 10 mins. Stir in the chia seeds and continue to simmer until the mixture starts to
thicken (2–3 mins). Take off the heat and let it cool.
8. When the pastry is cooked, remove from the oven and set aside until cool.
Remove from the tray, then spoon the set jam into the pastry.
[Link] @theguthealthdoctor
Next steps in your gut
health transformation
Take our Discover Book with
Gut Health Dr Megan The Gut
Quiz Rossi's books Health Clinic
Find out how your gut health All things gut health with Support for any
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Experiment Discover Try Bio&Me:
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to help you reach your nutrition, gut health sugar granolas, mueslis,
30+ plant points a week and beyond porridges and yoghurts
[Link] @theguthealthdoctor
About
Dr Megan Rossi
Megan was raised on a farm in rural Australia
with the influences of an Italian father and a
science-teaching mother. She cherished her
wholesome and rugged upbringing, eating
home-grown fruit and veggies.
In the final year of her dietetics degree, her
beloved grandmother died from bowel
cancer. The heartache of this loss and the
realisation of the impact of nutrition and the
gut microbiome propelled Megan into her
ground-breaking research on the power of
the gut.
From achieving a first-class honours in
Dietetics to an award-winning PhD in gut
health, Megan hasn’t rested in her quest to
understand the link between our gut and
our health.
As a leading Research Fellow at King’s College
London since 2015, Megan continues to
investigate nutrition-based therapies in gut
health, including: prebiotics & probiotics, medical
diets, plant-based diversity, food additives and
personalised nutrition technologies.
She has received over £2.5 million in research
funding and published over 50 scientific papers
in international, peer-reviewed journals.
[Link] @theguthealthdoctor
Transform your gut,
transform your life
[Link]
@theguthealthdoctor
