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Joe is joined by dietitian and nutritionist Dr. Megan Rossi as he goes on a three-day low-fibre diet and explores the gut-health hacks that really work.
Meet the expert
Dr Megan Rossi
Known as ‘The Gut Health Doctor’, Megan Rossi is a registered dietitian, leading gut microbiome scientist, and bestselling author. As the founder of The Gut Health Clinic in London, she translates clinical research into nutrition strategies to support digestive health.
In this episode, Dr Rossi reviews the physiological impact of Joe’s three-day low-fibre food experiment: explaining the gut-brain connection, decoding his glucose monitor data, and sharing practical strategies like the ‘Super Six’ plant groups.
Three key takeaways
Up your fibre intake with three simple tips from Dr Megan Rossi.
Try to include an element from the ‘Super Six’ of plant-based foods every day – and possibly at every meal. Try overnight oats, a piece of fruit with lunch, a handful of nuts with an afternoon snack, and stews or chilis bulked out with legumes and chickpeas.
Treat your microbiome like a muscle: increase your intake of the Super Six in small, steady increments over weeks or months rather than overloading on fibre for a single week. This should help avoid digestive discomfort – and builds sustainable, long-term gut health.
Don’t eliminate treats entirely, but when you’re eating foods like chocolate, ask yourself ‘What could I feed my gut microbes alongside this?’ Adding just a few nuts, seeds or berries is a great way to support your gut while enjoying your favourite snacks.
Beyond the episode
How to eat the Super Six
Boost your fibre with the “Super Six” plant-based foods:
- Nuts and seeds: Roast almonds with sea salt for a crunchy snack.
- Whole grains: Swap white rice for barley in risotto.
- Legumes: Add kidney beans to chilli for fibre and protein.
- Vegetables: Add leeks to stir-fries or mash for prebiotic inulin.
- Fruits: Stir fibre-rich raspberries into oats or yoghurt.
- Herbs and spices: Add cinnamon to coffee to help regulate blood sugar.
Demystifying the Bristol Stool Chart
- Types 1–2 (hard and lumpy): Signs of constipation. Gradually increase water and soluble fibre.
- Types 3–4 (smooth and sausage-shaped): The ideal, indicating healthy digestion and transit time.
- Types 5–7 (loose and liquid): Can signal rapid transit or gut irritation. If persistent, investigate potential food triggers.
- See more from Dr Rossi
- Ultra-processed foods account for around 50–60% of daily calorie intake (in the UK and US), and are increasingly linked to rising rates of chronic disease
- Research suggests that meal timing, food order, and fasting can influence glucose stability, hormones, and inflammation
- UPF diets are contributing factors to a range of medical issues, including cardiovascular disease
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