In today's fast-paced world, maintaining a healthy diet is often easier said than done. However, Dr. Federica Amati, a leading nutritionist at ZOE and a postdoctoral medical scientist at Imperial College London, emphasizes the importance of incorporating specific foods for optimal gut health. In an exclusive interview with Business Insider, she outlines her approach to achieving nutritional balance by consuming five essential food types every single day.

The common advice to consume 'five a day' typically refers to the intake of fruits and vegetables. However, Amati has taken this guideline further, focusing on a diet rich in diversity to support a thriving gut microbiomea complex community of trillions of microorganisms residing in our digestive tract that plays a critical role in our overall health.

Research has shown that the gut microbiome influences various bodily systems, including metabolism and immune response. A varied and nutritious diet fuels this microbiome, allowing different types of microorganisms to flourish. Amati bases her five daily staples on a groundbreaking 2019 study published in The Lancet, which analyzed dietary data from thousands of sources across 195 countries. This extensive research concluded that an unhealthy dietcharacterized by high sodium, low whole grains, and insufficient fruits, vegetables, nuts, seeds, and omega-3 fatty acidswas linked to more deaths than any other risk factor, even surpassing smoking.

So what exactly does Dr. Amati include in her daily meals? Heres a closer look at her five essential food groups:

Nuts and Seeds

Amati snags on a variety of mixed nuts, particularly favoring walnuts and almonds, two to three times a day. She carries a pack of nuts in her bag for convenient snacking on-the-go. Additionally, she enhances her meals with a sprinkle of seedschia seeds, flaxseeds, pumpkin seeds, and sunflower seedsall of which offer a hearty dose of fiber and plant-based protein.

Legumes

Legumes are a staple in Amati's daily diet. I eat legumes every day, she reveals, explaining that beans are often a part of her lunch, dinner, and sometimes even breakfast. Her kitchen is stocked with jars of uncooked lentils and beans, along with ready-to-eat options for quick meals.

For instance, a typical lunch might include a delightful mix of cheese, spring onions, beans, and microwaved eggs topped with seeds, paired with bread dipped in extra virgin olive oil. For breakfast, she enjoys butter beans or chickpeas on toast, often complemented by tomatoes or mushrooms. She also mentions her affection for the combination of beans and pasta, dubbing it a culinary match made in heaven.

Omega-3 Fatty Acids

To reap the benefits of omega-3 fatty acids, Amati incorporates chia seeds, walnuts, and oily fish into her dietconsuming the latter twice a week. She often adds sardines to her salads, as well as prawns and shellfish, which are also excellent sources of omega-3s. These fatty acids are renowned for their anti-inflammatory properties, ability to lower blood pressure, reduce heart disease risk, and enhance eye health.

Fresh Fruit

Dr. Amati ensures that she always has fresh fruit on hand for snacking, opting for apples or bananas. On days when beans don't feature in her breakfast, she often indulges in yogurt or porridge topped with frozen fruit. Berries are particularly favored for their high fiber content; for example, raspberries boast eight grams of fiber per cup, compared to just three grams from a cup of chopped apples. Additionally, blueberries are rich in antioxidants that guard against cell damage, while kiwis provide a hefty dose of vitamin C, which supports the immune system.

Whole Grains

Most mornings begin with oats for Amati, whether in the form of traditional oatmeal or overnight oats mixed with kefir and chia seeds. When preparing stews or soups, she often incorporates whole grains like spelt. For those hectic days when time is scarce, she relies on microwaveable whole grains, such as quinoa, paired with vegetables or oily fish for a nutritious quick fix. Whole grains are not only a fantastic source of fiber, but they also deliver a variety of essential nutrients, including B vitamins, iron, folate, selenium, potassium, and magnesium.

By adhering to this diverse dietary framework, Dr. Federica Amati exemplifies how integrating a selection of nutritious foods can significantly enhance gut health and overall well-being. With her scientifically-backed approach, she offers a practical model for anyone seeking to improve their diet and longevity.