Thread by @ChristineLew_

90% of people are destroying their gut health without knowing it.

Professor Tim Spector discovered we're missing ONE nutrient that doubles disease risk.

The Hadza tribe gets twice as much of it. They have virtually no cancer or heart disease.

Here's what you need to know:⬇️

The American and British gut projects found that most people eat maybe 10 different plants per week.

But the sweet spot for optimal gut health is 30 plants weekly.

That seemed impossible until I learned what really counts:

Plants aren't just vegetables.

They're nuts, seeds, herbs, and spices, too.

Each feeds different gut microbes with unique chemicals.

Your microbes are picky eaters - some prefer purple carrots over orange.

This became my foundation for transformation:

Strategy 1: Build a diversity jar.

Mix 12 different nuts and seeds in one container.
Walnuts, almonds, pumpkin seeds, chia, flax, hemp hearts.

Add a handful to yogurt daily.
That's 12 of your 30 plants before 8am.

Strategy 2: Eat the rainbow strategically.

Purple carrots have 9-10x more polyphenols than orange.
Dark greens beat light lettuce.
Red onions over yellow.

The darker the color, the better for your gut.

Kale's bitterness signals high polyphenol content.

Dark chocolate over 70% is packed with them.

Extra virgin olive oil and coffee deliver daily doses.

Each color feeds different microbes.

Now for the nutrient 90% of us lack:

Strategy 3: Fix your fiber crisis.

The Hadza tribe in Tanzania has twice our microbial diversity.

They get virtually no cancer or heart disease.

Their secret is massive fiber intake from diverse sources:

Meanwhile, we're getting less than half the fiber we need.

Simple swaps make the difference:

Whole-grain pasta has double the fiber.

Keep potato skins on - that's where half the fiber lives:

Mixed bean cans give variety plus high fiber.

Popcorn beats chips with 3g fiber per serving.

Eat kiwis with the skin for extra fiber.

These simple changes transform your gut health:

Strategy 4: Choose alive over dead.

Yogurt gives you 2-3 beneficial microbe species.

Kefir delivers 10-20 different types.

Mix both for maximum benefit.

Add kimchi, sauerkraut, or kombucha daily.

Studies show fermented foods improve immune function within weeks.

Each serving feeds beneficial bacteria while crowding out harmful ones.

This is how you build a thriving gut ecosystem:

Strategy 5: Eliminate the gut killers.

In the UK, nearly 60% of our diet is ultra-processed.

The Zoe snack survey found 75% of our snacks are ultra-processed.

Even those with health halos harm gut health.

Smart swaps that save your gut: Olives instead of chips for polyphenols.

Mixed nuts over protein bars.

Daily nuts reduce mortality risk by 14%.
Berries instead of candy.

These aren't restrictions - they're upgrades.

After years of working with food manufacturers, I've seen how the right proteins transform both gut health and nutrition.

The key is finding proteins that don't force you to choose between health and taste.

This is why we developed PIP's plant proteins.

They're functional ingredients that integrate seamlessly into daily routines.

Plant diversity and complete proteins without the cardboard taste.

A bit about me:

I’m the founder of @PIPInternation1 (premium plant-protein) and @LePoisOfficial (science-backed skincare that heals).

We’re doing things differently by leading with proof, not promises.

Video & photo credits :
- The 5 things you NEED to know for better GUT HEALTH with Professor Tim Spector