Dr. Emily Leeming, a renowned gut scientist, registered dietitian, and former chef, shares her 12 healthy habits for a thriving gut, body, and mind. Her insights, grounded in scientific research and practical experience, offer a holistic approach to nutrition and well-being. From breakfast to snacking, these habits are designed to be simple, enjoyable, and sustainable, ensuring that you can stick to them and reap the benefits of a healthy gut.
1. Embrace the Power of Breakfast
"I don't skip breakfast," Leeming asserts. "A healthy, fibre and protein-rich breakfast keeps you sustained, energised, and wards off cravings later in the day." She recommends a balanced mix of sweet and savoury options, such as Skyr yoghurt with flaxseeds, chia seeds, and hemp seeds, topped with berries and almonds. German pumpernickel-style bread, with its high fibre content, is another favourite, paired with eggs, avocado, or leftover veggies.
2. Dinner at 6 PM: A Ritual for Digestion
"Dinner at 6 PM is a habit I've cultivated for most days," Leeming explains. "It's about creating an eating window that allows your body time to digest before you transition to sleep." By eating earlier, you avoid the stress hormone cortisol, which is associated with late-night eating and poorer sleep. Regular meal times also anchor your body's internal 24-hour clock, supporting digestion and your gut microbes.
3. Walk After Meals: Nature's Digestive Aid
"A ten-minute walk after meals naturally supports the wavelike motion of your gut that helps move food through it," Leeming notes. "A bit of bloating after we eat is normal, and a little gas can be a sign of good gut health." Walking also stabilises blood sugar levels and boosts mood. Leeming encourages a "fart walk" to release gas without embarrassment, promoting a healthy gut environment.
4. Fermented Foods: Beyond the Norm
"If you're not a fan of fermented foods, don't feel they're the be-all and end-all," Leeming advises. "We live in a microbial-rich environment, and we constantly exchange microbes through kisses, handshakes, and hugs." Even a single apple contains 100 million microbes. Leeming recommends adding kefir to dressings or herby dips for a creamy, gut-friendly boost.
5. Embrace the Skin of Fruit and Veg
"Keep the skin on fruit and vegetables that have edible skins," Leeming suggests. "It saves time, adds extra flavour, and provides more fibre." A potato skin, for instance, contains up to three times the fibre of its flesh, and a kiwifruit skin adds a gram of fibre. Leeming emphasises the importance of enjoying the whole food.
6. Fibre Moderation: The Key to Comfort
"Don't try to overdo fibre," Leeming warns. "With fibre, it's about eating a little bit here and a little bit there." She encourages a balanced approach, where fibre from various plants acts like an orchestra, pulling together to meet your needs. Overloading on fibre can lead to uncomfortable gut symptoms.
7. Cooking with Intent: Resistant Starch
"Cooking with leftovers in mind is a game-changer," Leeming says. "Starchy carbs like potatoes and rice, when cooked and cooled, transform into resistant starch, which behaves like fibre." Leeming recommends making overnight oats, marinated eggs, and banana bread in advance, all of which increase resistant starch.
8. Batch Cooking: Breakfast Made Easy
"Batching your breakfast is a game-changer," Leeming emphasises. "It ensures you have nutritious options even when you're rushed." She shares recipes for overnight oats, marinated eggs, and banana bread, all of which can be made in advance and stored in the fridge or freezer.
9. Dips and Snacks: A High-Fibre Delight
"Always have a dip in the fridge," Leeming advises. "Blending cooked vegetables with beans, herbs, and garlic creates a delicious, high-fibre dip." She encourages creativity, suggesting blending raw vegetables into salsas or pesto and experimenting with cottage cheese and herbs. Snacking is also a way to boost fibre intake, with options like fruit with nuts or dark chocolate.
10. Breathe for Digestion: The Power of Slow Breathing
"Slowing down your breathing and spending more time on the exhale calms your system and supports digestion," Leeming explains. "It's about taking the long sigh, the slow breathing out, which steadies your heartbeat and signals your stress response to ramp down." She recommends five minutes of slow breathing before eating to ground yourself and enhance your digestive experience.
11. Snacking: A Balanced Approach
"Snacks can be good for you," Leeming asserts. "They satisfy, they're enjoyable, and they give you energy." She encourages a balanced approach, where snacks can fill fibre gaps while still allowing you to enjoy treats like burgers or pizza. Roasting chickpeas or cannellini beans is a healthy, crunchy snack option.
12. Gut-Friendly Loaf: A Freezer-Friendly Treat
"Make a seed and nut loaf with seeds, wholemeal spelt, rye flour, and psyllium husk powder," Leeming recommends. "It's a delicious, gut-friendly option that can be sliced, frozen, and toasted as needed." Freezing the loaf increases resistant starch, providing a convenient, fibre-rich meal.
Dr. Leeming's book, Fibre Power, offers a comprehensive guide to transforming your energy and feeling amazing through a fibre-rich diet. Her habits and recipes are designed to be simple, enjoyable, and sustainable, ensuring that you can stick to them and reap the benefits of a healthy gut.
