How to feed the 50 gut bacteria that shrink body fat, calm inflammation and cut cholesterol | Prof Nicola Segata & Prof Sarah BerryIs gut health just about taking a probiotic? Or could the bacteria in your gut be shaping your body fat, inflammation and cholesterol?
In this episode, Professor Nicola Segata, a pioneer of new gut technology, and ZOE’s Chief Scientist Professor Sarah Berry, explain a major breakthrough in gut science. After analysing more than 34,000 microbiomes, the team identified 50 gut bacteria strongly linked to better health. Even more striking, many of them were previously unknown to science.
Nicola explains how his team ranked hundreds of gut bacteria to define the “top 50” linked to better health, and explore how these bacteria group into patterns connected to inflammation, blood sugar, heart health and body fat.
We uncover how you can improve your overall health in weeks by optimising your microbiome, ask whether probiotics do what we think they do, and examine why plant diversity may matter more than any single supplement. This episode also reveals what happened when these findings were tested in trials, and why the results surprised even the scientists.
Are you feeding the right gut bacteria? And, if not, what will happen to your health if you start today?
🌱 Try our science-backed and tasty wholefood supplement Daily 30+
Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE
Follow ZOE on Instagram.
Timecodes
00:00 Intro
03:00 The biggest microbiome breakthrough in a decade
08:20 The problem with most gut research
10:25 Scientists identified the top 50 gut bacteria
11:05 The first real way to measure gut health
13:45 The “dark matter” scientists found in our guts
15:50 Why bad gut bacteria love sugar
16:30 The red meat chemical your microbes can create
18:30 The microbiome score out of 1,000
21:10 Why your microbiome is easier to change than your body
23:15 Old microbiome tests can reveal new discoveries
25:30 The 4 microbiome clusters linked to health
26:40 The gut clusters linked to inflammation, cholesterol and body fat
28:05 Why one “good bug” isn’t enough
31:25 Can diet really change your microbiome in weeks?
32:25 What happened when people changed their diet
35:10 The gold-standard trials behind this research
36:10 Why you can’t just take good bacteria in a pill
40:35 Probiotics vs prebiotics: the surprising result
41:50 The 30-plant result that shocked scientists
44:05 Why modern diets may starve our microbiome
46:10 You can pick up gut microbes from other people
47:45 Why one fibre supplement won’t fix your gut
50:35 The menopause example that shows gut bugs matter
54:30 What happens to your microbiome after antibiotics
58:35 The simple resistant starch gut health hack
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Ferment by Prof. Tim Spector
Free resources from ZOE
The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra
Eating for Better Brain Health: Your brain-gut blueprint
How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Better Breakfast Guide
Mentioned in today's episode
Huge microbiome breakthrough from ZOE, thanks to community science
Does ZOE work? The evidence
Introducing gut bug clusters
Sending babies to nursery completely reshapes their microbiomes, Nature (2026)
The foods you must avoid to live longer | Dan Buettner
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
300|1T 2M
