#408: The Tools You Need to Upgrade Your Gut Health for Your Mood, Metabolism and Hormones with Dr. Megan Rossi

If You Want to Upgrade Your Gut Health, You Should:

  1. Find ways to sneak accessible superfoods into your family’s diet
  2. Aim for 30-50 diverse plant superfoods per week
  3. Focus on molecules over calories when it comes to the food choices you make

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Episode Summary

What if healing your gut was as simple as adding a diverse array of plant foods to your weekly diet? Improving your gut health, brain health, and the gut microbiome is not hard to do. All it takes is adding in a diverse array of plant superfoods that can help heal your gut and your body overall.

Learn From The Gut Health Doctor; Dr. Megan Rossi

Megan Rossi, Ph.D., RD, The Gut Health Doctor, is one of the most influential gut-health specialists internationally. A practicing dietitian and nutritionist as well as a leading Research Fellow at King’s College London, she is the founder of the Gut Health Clinic, where she leads a team of gut-specialist dietitians. She is passionate about translating the science behind gut health to her audience so that others can experience the wide range of benefits from the ‘Super 6’.

The Super 6

While many of us think that we might be making healthy choices, it takes a large array of diverse plant superfoods to really give our gut everything it needs to thrive. Dr. Megan has combined these superfoods into six categories, or the ‘Super 6’. Whole grains, nuts and seeds, legumes, fruit, veggies, herbs, and spices are all needed to provide the body with the necessary tools to repair itself and keep working hard for us.

Diversity is Key

You don’t need to go vegan in order to improve the health of your gut microbiome. All it takes is a lot of diversity and a willingness to step outside your kitchen comfort zone. You will be amazed how easy, cheap, and effective Dr. Megan’s grocery shopping strategies are when embracing the ‘Super 6’ and taking care of the gut health of you and your family.

By slowly incorporating these superfoods into your family’s diet, you can see how simple it is to add some diversity to your plate. The benefits you will notice in your energy levels, metabolism, mood, and overall longevity will shock and amaze you.

Are you ready to upgrade your gut health? Share how you try to incorporate a more diverse plant diet in your life with me in the comments section of the episode page.


“Focusing on the gut can transform people’s lives in such unbelievable ways.” (9:09)

“These foods are so accessible and so inexpensive, it’s just about finding ways to sneak them into your diet.” (17:55)

“Thanks to the evolution of science and technology allowing us to scope out what the bacteria are and what they are doing and the other micro-organisms, I can now confidently say as an evidence-based clinician that this will change your life.” (23:32)

“Typically in summer, people go straight for the fruit, which is brilliant but let’s not forget about the other 5 of those Super 6. We want to make sure that we get that diversity, and I think sometimes that message is lost.” (33:24)

“I could speak all day and all night about gut health.” (41:44)

In This Episode

  • How the gut is impacting your metabolic health and your energy levels (9:00)
  • Ways to harness the health of your gut microbiome when struggling with insulin resistance, perimenopause, and more (15:10)
  • The role of fiber when it comes to healing your body, gut, and mental health (19:27)
  • Tips for creating diversity on your plate by utilizing the ‘Super 6’ plant foods (24:22)
  • Addressing the calorie myth when it comes to what foods you should have in your diet for weight management (27:29)

Resources Mentioned

How to Eat More Plants: Transform Your Health with 30 Plant-Based Foods per Week by Dr. Megan Rossi

The Gut Health Doctor Website

Follow Dr. Megan on Instagram | Facebook | Twitter | LinkedIn

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Related Episodes

Essentially You Episode #383: How I Build Metabolically Healthy Meals for My Family to Maintain Steady Blood Sugar and Energy Levels

How Many Different Fruits and Veggies Should You Consume Each Week for your Gut and Brain Health?

Essentially You Episode #267: The Gut Hormone Connection and What You Can Do to Start Healing Your Gut Today with Tina Anderson

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