Global Expert: What to Eat in 2025

At Be Well we’re all about evidence-based health and wellness—so when a leading expert like Dr. Tim Spector speaks, we listen. If you haven’t heard of him, let me introduce you. Dr. Spector is a world-renowned British epidemiologist and gut health guru, and his research has completely reshaped what we know about food, nutrition, and longevity.

You might have heard his famous quote:

“The more diverse our gut bacteria, the healthier we are.”

This isn’t just a catchy phrase—it’s a science-backed truth that could transform your health. Dr. Spector’s research shows that what we eat directly influences our gut microbiome, which in turn affects everything from our metabolism to our immune system and even our mood.

Dr. Spector’s Top Nutrition Tips

Here are Dr Spector’s seven top nutrition tips for a longer, healthier life. And here’s to all of us creating seven new eating habits in 2025!

1. Eat 30+ Different Plant Foods Weekly

Forget obsessing over single “superfoods.” Instead, focus on variety—fruits, veggies, nuts, seeds, herbs, and spices. Each plant contains unique fibers and polyphenols that nourish your gut bacteria.

2. Boost Your Fibre Intake

Adding just 5g more fibre per day can slash your risk of early death by 14%. That’s as easy as an extra handful of nuts, some chia seeds, or a serving of lentils.

3. Get Fermented

Yogurt, kefir, kimchi, sauerkraut, kombucha—these fermented foods are packed with probiotics that help diversify and strengthen your gut microbiome.

4. Love Your Fats

Ditch the fear of fat! Extra-virgin olive oil, nuts, and even dark chocolate contain heart-healthy fats that nourish your body.

4. Ditch ultra-processed ‘foods’

Cutting your intake of highly processed foods in half could reduce your mortality risk by 12.5%. That means fewer packaged snacks, soft drinks, and artificial ingredients, and more whole, real foods.

6. Rethink Your Bread

Rye bread comes out on top as one of the healthiest options. It’s rich in fibre and helps regulate blood sugar better than other breads.

7. Eat the Rainbow

Fruits and vegetables aren’t just about vitamins—they’re loaded with gut-friendly polyphenols. Apples, avocados, berries, bell peppers, cabbage, spinach, and even mushrooms offer unique benefits, including potential cancer-fighting properties.

Personalized Nutrition: One Size Doesn’t Fit All

One of the most exciting aspects of Dr. Spector’s research is his insight that each of us processes food differently. Your response to carbs, fats, and proteins is unique, which means a “one-size-fits-all” diet simply doesn’t work. Instead, the key is to listen to your body, track how foods make you feel, and aim for diversity.

Your Quick-Start Gut Health Plan:

✅ Eat a variety of plant foods
✅ Try time-restricted eating
✅ Include fermented foods daily
✅ Increase fibre intake
✅ Choose colorful fruits & veggies rich in polyphenols
✅ Cut down on ultra-processed foods
✅ Move your body regularly
✅ Manage stresses
✅ Use antibiotics only when necessary
✅ Avoid late-night snacking.

At Be Well Hawthorn, we love bringing the latest science into real-life habits. Whether it’s gut-friendly meal ideas, movement strategies, or stress management tools, we’re here to help you build a sustainable, evidence-based lifestyle.

Here’s to living longer, healthier, happier, together!

See you again at Be Well soon.