8 ways to eat better in 2026 | Prof. Tim Spector and Prof. Sarah Berry

What It Covers

Professors Tim Spector and Sarah Berry present eight evidence-based nutrition principles for 2026, covering mindful eating, plant diversity, processed food risks, protein quality, eating windows, polyphenols, and fermented foods backed by ZOE's 300,000-person research database.

Key Questions Answered

• •Plant Diversity Target: Consume 30 different plants weekly including vegetables, fruits, nuts, seeds, herbs, and spices to maximize gut microbiome diversity. Research shows people averaging 30 plants have significantly better gut health than those consuming the typical 10-12 plants weekly.
• •Processing Risk Assessment: Only 25% of processed foods qualify as high-risk based on ZOE's new scoring system evaluating additives, hyperpalatability, and energy intake rate. Studies demonstrate people consume 25% more calories when eating highly processed versions of identical meals compared to whole food preparations.
• •Time-Restricted Eating Benefits: Limiting food intake to a 10-12 hour window daily produces measurable improvements in mood, energy, and metabolic markers within two weeks. Participants in ZOE's 140,000-person intermittent fasting study reported reduced bloating and experienced significant weight loss without calorie counting.
• •Dietary Impact Timeline: Balanced breakfasts stabilize blood sugar within hours, clinical markers like cholesterol improve within two weeks, and blood pressure changes occur in four to six weeks. Switching from typical Western diets to optimal nutrition at age 40 adds ten healthy years; at age 70, adds six years.
• •Fermented Food Protocol: Consuming three portions of fermented foods daily reduces inflammation levels rapidly and improves gut health. ZOE's 9,000-person ferment study showed participants experienced better mood, increased energy, and less bloating within days of starting kefir, kombucha, sauerkraut, kimchi, yogurt, or unpasteurized cheese consumption.