According to Spector, incorporating 30 different plants into your weekly diet contributes to a more diverse gut microbiome, associated with increased longevity and overall better health. This includes nuts, seeds, pulses, whole grains, spices, herbs, fruits, and vegetables.
Spector emphasizes the importance of consuming a variety of brightly colored fruits and vegetables, as their colors indicate the presence of polyphenols, which act as "rocket fuel" for the gut, supporting different aspects of health. Additionally, foods with bitter or tannic tastes, like coffee, extra-virgin olive oil, and berries, are recommended.
Spector includes a daily intake of fermented foods in his routine. Studies suggest that a diet rich in fermented foods leads to increased gut-microbe diversity and decreased inflammation markers. This includes options like kefir, yogurt, fermented cottage cheese, fermented vegetables, vegetable-brine drinks, and kombucha.
Spector recommends limiting eating to a 10- to 12-hour window during the day, allowing microbes to rest for 12 to 14 hours overnight. This aids specific microbes in maintaining gut health. While early studies on time-restricted eating show promise, further research is needed, primarily conducted on mice.
Spector's final tip involves minimizing the consumption of ultraprocessed foods, which have been linked to health concerns like an increased risk of cancer and dementia. Making simple swaps for homemade alternatives is encouraged to promote overall well-being.