A recent article from Wales Online shared the journey of one individual, Steffan Rhys, who managed to achieve a remarkable gut health score of 93 out of 100 by following two key rules. While the idea of sticking to specific dietary rules may seem restrictive, it actually led Steffan to expand the variety of foods he consumed rather than limiting them. The importance of gut health is increasingly recognized by scientists, doctors, and nutrition experts as a vital component of overall well-being. The gut is home to the gut microbiome, a diverse ecosystem of bacteria and other microbes that play a crucial role in various aspects of health, including immune function and mental well-being. According to Healthline, there are more bacterial cells in the body than human cells, highlighting the significant impact of these microbes on our health.
Scientists categorize gut bacteria into “good” and “bad” groups, with an imbalance potentially leading to inflammation and disease. The gut microbiome’s influence extends to areas such as heart health, blood sugar control, and mental well-being. Maintaining a healthy gut microbiome is believed to be a key factor in preventing chronic diseases like obesity, heart disease, and diabetes, while also supporting immune function. To determine the state of one’s gut health, a healthy and diverse diet rich in plants and low in processed foods is recommended. While this approach can indicate good gut health, undergoing testing is the only definitive way to assess the status of the gut microbiome.
Steffan Rhys participated in the Zoe programme, which includes testing the gut microbiome through a stool sample, as well as assessing blood sugar and lipid control. After six months of following a healthy eating pattern with no ultra-processed foods, Steffan’s initial gut health score was a respectable 82 out of 100. Through continued adherence to his dietary changes, including avoiding ultra-processed foods and consuming at least 30 different plants weekly, his gut health score improved to an impressive 93 out of 100. The emphasis on plant-based foods and fiber-rich options is underpinned by research linking their consumption to a diverse and beneficial gut microbiome.
Incorporating a variety of plants into one’s diet can contribute to a diverse microbiome, with foods like legumes, grains, nuts, seeds, herbs, spices, and even coffee and cocoa playing a role in supporting gut health. Additionally, consuming adequate fiber from sources such as fruits, vegetables, and legumes is associated with various health benefits, including cardiovascular protection and improved blood sugar regulation. Including fermented foods like yoghurt, cheese, and kimchi can introduce healthy bacteria to the gut, while limiting ultra-processed foods and adjusting the balance between plant and meat consumption is crucial for gut health.
By prioritizing foods rich in polyphenols, such as colourful fruits and vegetables, red wine, coffee, dark chocolate, and olive oil, individuals can further enhance the diversity of beneficial compounds in their diet. Steffan’s success in improving his gut health serves as a testament to the positive impact of dietary choices on overall well-being. Whether it’s through prioritizing plant-based foods, incorporating fiber and fermented foods, or reducing intake of processed items, there are various strategies individuals can employ to support a healthy gut microbiome. As awareness around gut health continues to grow, more people are realising the importance of nurturing this internal ecosystem for long-term health benefits.