The Gut Health Doctor | Dr Megan Rossi (RD, PhD)
@TheGutHealthDoc
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✨ Transform your gut, transform your life🔬 Gut health expert: scientist, nutritionist, author 👩⚕️ @theguthealthclinic 🌱 @BioandMeUK
London, England
Joined November 2011
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No words can describe how blown away I am to be named Young Australian Achiever of the Year in the UK! 😵 Feeling incredibly humbled, honoured & so grateful for everyone who has supported me in spreading
#evidencebased
nutrition. THANK YOU 🙏 Here’s to the next 10 years👩🔬🙌
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Let's say no to 'detoxes' & 'cleanses' this new year! Not only is there no scientific evidence to support any detox diet, they may do more harm than good by risking dehydration, deficiencies & can even mess up your 💩schedule leading to dependency💊 , choose REAL FOOD! 🌽🥑🍇🥔
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IT’S OFFICIAL, I’M WRITING A BOOK FOR YOU GUYS! 📖💩🙈
No words can describe how honoured I feel to be able to spread the brilliance of the gut w
@penguinrandom
@LondonBookBoy
It’s all about real practical advice, grounded in science, to help maximise your
#guthealth
linkin bio
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EAT YOURSELF HEALTHY IS OUT NOW!! 🎉And I cannot believe it has made the No.1 Best Seller across ALL books on Amazon!! 🤯It just feels SO surreal and I'm so unbelievably grateful for all of your support 💚 I hope you love it as much as I do! 📖
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EAT YOURSELF HEALTHY! So excited to reveal the cover & title for my new book🎉 An easy to digest guide to health from the inside out💚No jargon or magic fixes, just honest evidence-based info to fight the misinformation out there & 50 gut-loving recipes. Pre-order link in my bio
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Fewer than 30% of researchers globally are women- we need to break the barriers for women & girls in science!👩🔬To keep innovating, we need talent, fresh perspectives & diversity. Here's to making science more accessible 🙌 Happy
@UN
International Day of Women & Girls in Science!
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Do you know what doesn’t make me smile? The fact that I’m seeing more and more people in clinic malnourished, too scared to eat because they’ve been taken advantage with an invalid (IgG) food intolerance test. Full details including the science on facebook & instagram.
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🥳 IT'S OUT! TODAY IS PUB DAY!🥳
This book will help you live a healthy, fad-free life using the latest scientific evidence about how our bodies (& gut microbes) work best! Think INclusion, not EXclusion. Sounds tasty, right? Bonus: it also WORKS. Link in bio to get your copy!
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The gut is one of our biggest organs, but is so often overlooked when it comes to looking after our overall health. Honoured to share what you can do to keep your gut healthy & why it's important on
@skynews
. Thank you
@skystephen
&
@skygillian
for being the most welcoming hosts!
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Turns out microbes aren't the only thing I've been growing inside me! 🤰
I struggled in the first trimester as so many women do, so here are my
#pregnancynutrition
tips - but most importantly, do what feels right for you without guilt! 👶💚
#pregnancy
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MY NEW GUT HEALTH FOOD RANGE IS HERE! 🎉 I'm beyond excited to introduce Bio&Me - the first evidence-based gut health food brand with granola that's officially ESFA-approved as Good For Your Gut. Head over to to find out more about my gut-loving products!
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My top tips for 2019:
1️⃣ A diet that bans hi fibre food groups is not good for your microbes long term.
2️⃣ No supplement or product will “fix” all gut issues.
3️⃣ There is NO valid test for food intolerances (other than lactose).
Head to FB for full list!
✏️
@studiojojoscribe
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Huge win for
#nutrition
in management of
#gut
conditions. We're so honoured to have won best clinical abstract
@BritSocGastro
#BSG2017
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There's NO 'correct' way to eat or a single 'gut healthy' diet. Nutrition 🔬 is always evolving & right now we're at the tip of the iceberg of what we know about the gut. One thing most agree on (bar extremists after fame): eat more plants 🌱 more regularly with more diversity!
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Did you know even 1/100th of a slice bread can do damage to the gut lining in
#coealiacdisease
⁉️This means different toasters, breadslicers etc. are needed in bakeries, cafes & restaurants claiming
#glutenfree
foods. Coeliac is not a choice, it needs support & awareness 🙏🏻
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💥SUGAR IS NOT A GUT TOXIN💥
Although claimed by some to cause leaky gut, there is ABSOLUTELY no evidence for this. In fact sucrose (aka table sugar) & glucose are rapidly absorbed in the upper gut which is why athletes use them in comps. Yes moderation is 🔑 but ENJOY🎄treats.
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NEW Study! 35g of cooked legumes a day for 4 weeks ⬆️ beneficial gut compounds linked with
#coloncancer
prevention. Could you include 35g of legumes/day in your diet for 4weeks (eg. chickpeas, lentils, navy beans)? Blend them, fried them, bake them - do legumes your way 👌🏻
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Not all
#fibre
is made equal! 🌱 Forget 'insoluble' vs 'soluble', it's outdated and NOT accurate. New review from my team
@KingsCollegeLon
on different dietary fibres acting VERY differently in the gut:
@NatRevGastroHep
(Gill, Rossi, Bajka & Whelan, 2020)
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Let’s clear one thing up. WHOLEGRAINS ARE NOT BAD FOR YOUR GUT. I didn’t realise how far this rumour had spread until last week when I was presenting at
@RoySocMed
conference.
Full Dets on instagram
#NotOnMyWatch
💪🏼
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INCREDIBLY honoured by my
@BNFEvents
Drummond Pump Priming award & meeting Her Royal Highness The Princess Royal. Dream. 🙏🏻 to
@ProfWhelan
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Intermittent fasting 🕥 New randomised study inc. 46 women suggests no better outcome for weight or hunger with intermittent fasting vs reduction in overall energy intake. It really is individualised, not 'better' on average! Beaulieu et al, J. Nutr, 2020.
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Leaky gut is a symptom, NOT a diagnosis. It’s also not as black and white as you may have been led to believe. Most of us with have a slightly
#leakygut
from time to time without any notable health consequences.
Major cause= stress! Full Dets on FB.
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My plant-based take on a classic 🍝 Recipe in Eat Yourself Healthy(p234)💚Made with a variety of 🌱foods & 15g fibre/portion to keep ur microbes happy. Speechless that my book's made The Sunday Times Best Sellers! THANK YOU 4 making this happen (from myself & guts across the🌏😉)
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DIVERSITY NOT RESTRICTION! 🙌 It's incredibly frustrating to see messages saying you need to cut out a long list of 'bad' foods, such as 'starchy carbs', nightshades, lectins, coffee and all dairy... Here's why this is NOT based in real science!
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Turns out us ‘apple core eaters’ were onto something all these years! 🍎 New research shows the stem is most densely packed with bacteria & with every apple containing 100m bacteria, leaving the core could mean missing out on some 😉 Swipe for a preview ➡️
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5️⃣reasons the humble potato comes out on top for convenient & cost-effective foods! 🥔
✅Fibre, 4g in medium potato with skin.
✅Resistant starch, GM production of SCFAs.
✅Long shelf life, 3+ weeks.
✅Versatile or just with EVOO & herbs.
✅Nutritious, with potassium, vit C & B6.
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Blueberry benefits💙 A new review highlights the link between eating blueberries regularly (35g+ daily) & reduced risk of heart disease & type 2 diabetes + better 🧠 function. Mechanism= gut-loving polyphenols.
.
📸
@bioandmeuk
.
📄 ref: Walt et al, Advances in Nutrition, 2020.
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Happy International
#FemaleInScience
Day! 🔬
For me science is life, & I feel privileged to be able to learn every single day. In many places science is not accessible to females which is so incredibly disappointing. Let’s change that.
#IDWGS2018
📸chatting
#guthealth
#Science
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Great to see new guidelines to ensure adequate screening before jumping to
#IBS
diagnosis. I think it's worth adding the importance of including sufficient gluten in the diet for
#coeliacdisease
test to be valid
@AmerGastroAssn
@Coeliac_UK
@BDA_Dietitians
@DAA_feed
@CoeliacAust
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Yoga as a therapy for
#IBS
? Yes it’s really an
#evidencebased
thing! What the yogi world have known for decades, has finally been demonstrated in a randomised clinical trial.
I’ll be chatting more about this
@sweatybetty
live on 8th Sept. Dets on insta🙌
📄
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Homemade kefir contains more diverse strains of microbes than store-bought & I want to see exactly what’s in mine! Have just sent some of my grains off for testing 🦠 I’m working to make these kefir grains available via my website so everyone can enjoy homemade kefir. Stay tuned!
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🆕REVIEW! High-fibre plant-based diet is linked with improve rheumatoid arthritis (RA)symptoms. Proposed mechanism➡️ fibre 🌱 increases bacterial diversity which is often decreased in RA ➡️ bacteria chemicals reduces inflammation & joint pain. 📄:
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"The most exciting thing in nutrition is gut health" -
@jamieoliver
. I totally agree 😉We are what we digest & gut health is truly revolutionising what it means to be human. Thanks to Jamie Oliver HQ for having me talk
#guthealth
! Watch the video here:
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A scientist’s dream come true! I can’t way to share the latest on the
#gutbrain
axis with you guys! Bring on September! 💩🧠🙌 🙏🏻
@BDA_Dietitians
@kingsmedicine
@ProfWhelan
Speaker news:
@TheGutHealthDoc
is a leading authority on nutrition-based therapies in gastrointestinal health. She'll be discussing how to keep your gut-brain happy at
#NSLive
. More info + tickets
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So exciting & surreal to see
@bioandmeuk
in
@BoothsCountry
and this week it’s landing in all
@planetorganic
, showing that bridging good taste & health is possible👌🏻 I'm speaking at
@FoodMattersLive
too about
#guthealth
#mentalhealth
& the future of gut heath NPD - see you there!
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The biggest myth about the gut is that you need to have a restrictive diet to look after it! ❌Inclusivity, moderation & plant diversity is key - aiming for 30 different plant-based foods a week 🍏🌽🥕Read my interview
@thetimes
on having a healthy gut:
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BOWEL CANCER AWARENESS MONTH.
🌍 3rd most common cancer worldwide, keep an 👁 out for 🚩:
🔹Blood in your 💩
🔹Unexplained weight loss
🔹Unexplained low blood iron (esp for those 40yrs+)
🔹changes in your 💩 habits for 6 was (esp for those 60yrs+)
Early detection saves lives💪🏼
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The boom in invalid food intolerance & expensive DNA/microbiome tests making bold claims being sold online is concerning😡 Especially as it can lead to nutrition deficiencies, anxiety & eating disorders. Let’s spread the science! More on my education hub:
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Apple cider vinegar is too often touted as a fix-all, but studies are minimal & there's no clinical evidence to suggest a benefit for digestion, in fact it may trigger heartburn in some! Here are the facts behind the fad:
#guthealth
#applecidervinegar
#acv
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NEW study shows nutrition labels can't predict impact on our microbiome🦠 food subgroups (dairy, veg, fruit) tell us much more. Take a protein mars bar- equal protein as salmon but full of 💩 Let's not be so fixated on macros & more on food form! 📄
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🍫 Study finds eating 24g/day dark
#chocolate
(70% cacao) for 30 days ⬆️ aspects of cognitive function vs white choc 🧠 Proposed mechanism: ⬆️ NGF & theobromine levels = ⬆️ alertness. Sumiyoshi et al, Nutrients, 2019
#worldchocolateday
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🆕PAPER! Nutrition education inadequate in medical training. Not new but the systematic review reinforces we need changes. Nutrition is central to a healthy lifestyle - let's stop 'Dr Google' & support more nutrition training! Co-authored by
@laurenball01
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Yet another reason why we should start with diet before turning to meds to manage lifestyle diseases. Yes, meds are easier to “prescribe”, but new study suggests a quarter of NON-antibiotic medications may also impact our
#gutmicrobiota
.
#foodfirst
📄
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Can protein impact your
#guthealth
?
YES! Too much (🥩🍗🍖+ shakes) is linked with poor gut health, particularly if you’re not getting enough fibre (🌽🍊🥦🍍🥭🍆🥬). In fact my research with
@katrinalouAPD
suggested the ratio maybe more relevant. If you cant ⬇️protein, try ⬆️fibre
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IBS HEROES.
Without many of these faces
#IBS
would not be recognised as the legitimate medical condition it is today. We have so much to thank
@RomeFoundation
working group for, led by
@DDrossman
📸 Still counting my lucky stars for being invited to join many of them @
#IBSdays
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Reality check! There's so much we don’t know about our GM 🦠 We're at huge risk of mis-interpreting & over-estimating what we know so far. That's why I don't recommend commercial microbiome tests - the science just isn't there for now.
Ref: Thomas and Segata, BMC Biology, 2019
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Our lungs have a microbiome too and a new review suggests the gut-lung connection could play a major role in
#covid19
infection 🦠 here's what you need to know:
📸 Zeppa et al, 2020.
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SIBO aka small intestinal bacteria overgrowth. Yes it's a thing! So honoured to speak at
#FNCE
& share the latest evidence on SIBO with so many of my dietetic colleagues. Feeling very inspired by our profession & excited for opportunities to make real changes in food industry 🙌🏼
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‘Eat More, Live Well’ is a Sunday Times BESTSELLER and has been for 3 weeks running 🤯. Such a relief to see the tide is turning and fad diet books can’t rule forever. A huge win for science smarts over calorie counting. THANK YOU!
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Okay,
#letstalkfibre
- the most underrated nutrient! For the lastest on fibre check out my collab with
@EiriniDimidi
@Alpro
+ 🙏🏻
@waitrose
for today!
#plantbased
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Nothing frustrates me more than self-proclaimed 'experts' putting people on overly restrictive diets & expensive supplements/tests! Something we'll never do at The Gut Health Clinic ✅Check qualifications & registration with HCPC / AfN 🙅♀️Let's stop extreme diets or 'magic fixes'!
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Encouraging HCPs to support science communication & public engagement is essential! With people increasingly turning to social feeds for accessible health advice, discouraging HCPs from social media will allow dangerous fad messages to win. Read more:
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Not all fat is created equal. 🐭Research suggests cold exposure can change the GM (gut microbiota) & trigger the conversion of white fat to brown fat - the type linked with ⬇️ body weight & healthier metabolism! (Chevalier et al)❄️Read the study here:
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Balance & long-term changes are key to gut health, NOT quick fixes! 🆕study shows significant benefit on gut microbes after 2 weeks on high fibre diet, but participants' GM returned to baseline levels 3 weeks after stopping. Read the full study here:
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Good news for sourdough fans...Study finds
#sourdough
vs.
#wholewheat
bread has a SUPERIOR effect on blood glucose
📄
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Yes it’s a thing! As the ✈️ rises the air inside your intestine expands (similar to why your ears pop). Although trivial in most, for those with
#IBS
this extra pressure can trigger not only bloating discomfort but tummy pain 😖 Preflight diet can help. See FB 🙌
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Need something to take your mind off your work commute? Check out my chat with
@drchatterjeeuk
talking all things
#guthealth
💩🙌
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Anxiety? It might be in your gut
Sneak peak of my chat with
@BBC
about
#gutbrainaxis
& role of diet...more to come!
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£162m a year is spent treating bunged up patients- constipation has become a pressing issue! In my latest
@UKWomensHealth
#guthealth
column I explain common causes & what to do to help. First, the correct 💩position! Swipe for a preview of this in my book
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'Leaky gut syndrome' is NOT a valid diagnosis, so please don't be fooled. Here's why:
Spoiler: There's no evidence that sugar causes a leaky gut either... 🤨
#leakygut
#dietmyths
#guthealth
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Gut health can influence health outcomes in those with
#Covid19
📝New letter to the Health Secretary led by
@JulieElliottMP
has urged a closer look at the gut as a way to help protect us. Here's why:
@AppgMicrobiome
#guthealth
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#Yoga
is more than physical activity & strength 🧘♀️ RCT shows the addition of yoga can improve health markers, inc. blood sugar, insulin resistance & quality of life for those at high risk of type 2 diabetes 📄 Keerthi et al
#internationalyogaday
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Put down those boring bran flakes and read this! Fibre = FLAVOUR 😋 Invite every food group to your plate. Add something new to your shopping basket every week. Eat the rainbow. Fibre is an amazingly powerful nutrient for not just our digestive health, but overall health 🌱
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GUT + FOOD + MOOD.
The link between our
#gut
&
#brain
is real. 🆕 science from 🇦🇺 colleagues show blueberries may ⬆️ 🧠 power via the gut 📄
I’ll b sharing more about this
#guthealth
science
@SuperValuIRL
#wellfood
⛺️
@WellFestIrl
in 2wks w
@thehappypear
🤗
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So excited to reveal my second book is coming soon! Eat More, Live Well is all about how to enjoy your favourite foods & boost your gut health with The Diversity Diet. Forget cutting out foods & see how versatile plant-based eating really is!🌱 Pre-order:
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#EatingDisordersAwarenessWeek
. While there's no single cause & treatment is complex, emerging research suggests gut-directed therapies could support recovery from anorexia nervosa by restoring gut function, acting on the gut:brain axis & appetite. 📸
@Nutrients_MDPI
Lam et al.
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SAY WHAT?! A
#lowFODMAP
diet doesn’t need to be low in fibre & flavourless? I teamed up with
@Rebel_Recipes
to develop this
#lowFODMAP
loaf with 2x the fibre, good fats & protein of wholemeal 🍞
🚨
#LFD
should only be followed w support from
#RD
recipe @
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Is there a role for
#guthealth
in postnatal depression? Impressive
#probiotic
RCT (n=423) suggests YES! 🤰
📄
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One of the most underrated triggers of gut symptoms is the
#noceboeffect
, heard of it before? If not check out fb for a full breakdown.
It’s also a great example of the bidirectional nature of the
#gutbrain
axis something I’ll be talking more about this Saturday
@newscilive
🙌
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To all the coffee lovers out there... this might just make your week☕
A review has shown that having your regular coffee has mostly positive effects on your gut health 🤗 Here are just a few ways how it may benefit you + a few cautions 👇🏻
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Nitrates in meat = risky BUT Nitrates in plants = beneficial.
Studies link the consumption of processed meats to cancer, due to added nitrates. But nitrates are also found in plants, so what’s the difference? Discover the science behind this 👉
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The real
#superfood
most of us aren't getting enough of: FIBER! 🌱 In a world obsessed with protein & 'cutting carbs' 🥴 I'm flying the flag of
#fiber
as the Holy Grail of nutrients. That's exactly why I wrote Love Your Gut, out in US & Canada in 3 days!
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Exciting news for all the
#mums
#dads
&
#babysitters
out there, 🔥 off the press research suggests specific
#probiotics
may help bubs with
#colic
🙌 👩🔬👨🔬 tagged 🙏🏻
Summary on insta or full 📄at
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So chuffed our department were runners up in the
@KingsCollegeLon
media
#kingsawards
Huge congrats to all the winners across categories! 👏🏼👏🏼
@ProfWhelan
@saraheeberry
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Groceries &
#covid19
. Should we disinfect all our food? Currently there is NO good evidence to suggest transmission via food as a key route. But be sensible 👉🏻 Wash your hands before, during & after cooking and before eating. Keep your kitchen benches clean. Stay safe at home 🙏
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In response to the defamatory and misleading claims about
#probiotics
...I give you this double-blind, placebo-controlled RCT showing specific probiotics altered emotion-related 🧠 activation. Clearly not all probiotics are “quite useless” 😉
Dets on fb📄
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Empowering women to make informed decisions about their health 🙌 A key mission for
#IWD2020
& my ultimate goal for Eat Yourself Healthy & The Gut Health Clinic. Proud & honoured to work with a strong female team of researchers & gut specialist dietitians! 💁
#EachforEqual
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IBS is a disorder of the gut-brain axis, affecting 1 in 10. So, HOW DO WE TREAT IT? Research supports a combo of diet + lifestyle strategies, which I share in my book, including my 'FODMAP-lite' approach + non-diet exercises that help rewire the gut-brain axis 🧘 (link in bio!)
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You can feel how high the stakes are at the annual KCL Nutritional Sciences pancake flipping competition with
@ProfWhelan
fiercely protecting his title. 61flips in 30seconds.
Want to take part next year? We have 3 new research dietitian posts now open 👉🏻
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Looking forward to sharing the latest on
#dietaryfibre
research this Wednesday night with fellow
#dietitians
&
#registerednutritionists
🌱 thanks for organising
@NutriWebinar
@BDA_Dietitians
@trust_indi
@AfN_UK_
@Alpro
No pressure
@TheGutHealthDoc
Obviously a HOT topic of interest 🙌 Almost 400 registered 😃 for this ONE hour FREE
#CPD
on FIBRE -
#letstalkfibre
#plantbased
🍆🍎🍅🥕🥛 Looking forward!
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Loved talking
#guthealth
with
@ThisisDavina
&
@mdlondon
, everything from kefir, fibre, probiotics, prebiotics, EVOO & 💩transplants, to those dreaded 'food sensitivity tests' & why they're invalid. p.s.
@bioandmeuk
scored 9/10 on their taste test too!
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New study from
@KingsCollegeLon
found bubs who were exclusively breastfed for >3months had a 54% ⬇️ risk of eczema
@16yrs
📄dets on facebook
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You DON'T need to cut out
#coffee
for good
#guthealth
! ☕ Filtered coffee is actually one of the top sources of gut-loving
#polyphenols
💚 But how much is right for you depends on how sensitive you are... Read more:
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When Prof Gibson comes to town... it was a late one, strictly spent hypothesis generating while surrounded by a table of
#FODMAPs
😆
@MonashFODMAP
@ProfWhelan
@EiriniDimidi
@Bridge_WilsonRD
@ProfLindsayneedstwitter
@FODMAPsKCL
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Forget short, sharp bursts of restrictive diets or fixating on marcos – a new study by Bolte et al., 2021 shows that it’s your eating pattern that is more important than fixating on individual nutrients and foods.
How many
#plantpoints
have you had this week?🍈 🥕 🌽 🥜 🥙
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Exciting news 🎉 My new
@bioandmeuk
Low Sugar, Naturally Granola has landed in
@waitrose
in-store & online! 💚 Good for your gut with a softer, biscuity crunch & packed with 15 plant points 🌱
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SPINACH 🍃Maybe Popeye was right! 🆕 study shows the impressive benefits of spinach extract (ecdysterone), increasing muscle mass & bench press performance, so much that researchers suggest it should be a prohibited substance in sport:
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Thrilled to have received funding to look deeper into the role of diet in inflammatory bowel disease. Can't wait to share our findings!
#IBD
We are proud to fund 4 new projects to help improve the lives of patients with
#crohnsdisease
. Find out more here ▶️
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Seeing invalid 'food intolerance tests' making people too scared to eat makes me so angry! 😠
This can be SO damaging. There is NO blood, breath, poop or hair test that can accurately assess food intolerances (with the except of lactose intolerance ) 🙅
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Beat the
#bloat
with
#charcoal
? Zero quality clinical trials to back it up + may absorb other beneficial micronutrients from your diet! Eye catching
#foodtrend
, but that’s about it 😐
📸
@alphafoodie
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In search of 'immune-boosting' hacks? Think again!
#Coronavirus
has sent misinformation through the roof but we can't let fear get in the way of science👩🔬Here's what you may want to do instead. Spoiler: we don’t actually want to ‘boost’ our immune system.
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A study (n=22) found eating 7 dates (~50g)/day significantly ⬆️💩frequency (approx. 1.3 per week) vs placebo after 3 weeks. Although rich in prebiotics & polyphenols, evidence is still in favour of prunes & psyllium💚 Eid et al, 2015.
.
📸
@bioandmeuk
w/ dates, natural sweetness.
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Looking for something to do on your commute home from work? Our
#guthealth
chat is now up! Can’t wait to hear what you think 😊
Podcast time! Talking all things gut with
@TheGutHealthDoc
today - the gut brain connection, bloating, fermented foods and so much more 🤗
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Quick & easy store cupboard
#prebiotic
snack - dates filled with nut butter & mixed seeds. 5 plant-based diversity points with no baking or waiting time needed, perfect for switching off this Saturday to support
#EarthHour
& for our own health too at this uncertain time 🙏
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Colon cancer: here's what you need to know ♥️ I know it might feel uncomfortable talking about your pooping habits, but the stats show it's SO important to catch it early - so please don't worry in silence.
@bowelcanceruk
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