ZOE | Science & Nutrition(@zoe) 인스타그램 상세 프로필 분석: 팔로워 795,685, 참여율 0.21%

Today, we launch the next generation of ZOE in the UK. After 8 years of running the world’s largest nutrition science study and listening to our members, we’re launching a brand-new ZOE App and Gut Health Test. For the first time, you don’t need a test to join ZOE. And if you do choose to test, you’ll unlock new insights from our Gut Microbiome Test. From sequencing over 300,000 microbiomes, we’ve identified clusters of gut microbes linked to heart health, inflammation, blood sugar, and fat distribution. This makes it easier than ever to understand your gut health and take action to improve it. Our App has also been rebuilt from the ground up. With mindful eating at its heart, we’ve created AI-powered tools powered by our microbiome database and the world’s largest nutrition study. At ZOE, we take complex science and make it useful in your everyday life. This is the next step in our mission to improve the health of millions, and we can’t wait for you to try it. Comment ZIGGIE now and join us in the gut health revolution.💛

Here are a few simple ways to get more iron from the food you eat.👇 Iron comes in two forms. Heme iron, found in meat and fish, is absorbed quite efficiently. Non-heme iron, which you get from plant foods like beans, lentils, spinach and wholegrains, is much harder for the body to absorb. And crucially, how much you take up depends on what you eat alongside it. One of the most important factors is vitamin C. It converts plant iron into a form that is much easier for your gut to absorb, in some cases doubling or even tripling uptake. This is why combinations like lentils with tomatoes, spinach with lemon, or beans with peppers work so well. Other nutrients play a role too. Vitamin A and beta-carotene, found in foods such as carrots, sweet potatoes, squash and leafy greens, help make iron more available for your body to use. It is just as important to be aware of what can reduce absorption. Calcium can interfere with both plant and animal sources of iron, so it is best not to have dairy foods or calcium supplements at the same time as an iron-rich meal. Tea, coffee, cocoa and red wine contain polyphenols that bind to iron in the gut. Having these with meals can significantly reduce how much you absorb, so try to space them out between meals. These small adjustments to how you combine foods can make a meaningful difference over time, but if you are concerned about your iron levels, it is always best to speak to your doctor. Are there any nutrition topics you’d like some tips on? Let me know.

Are oats healthy? As Goldilocks might say, not all bowls of porridge are the same. The type of oats you choose can make a meaningful difference to how they affect your body. If you are thinking about fibre, options like oat bran at around 16g per 100g, or whole rolled oats at roughly 10g per 100g, are very different from more refined instant oats, which contain closer to 3g per 100g. These more processed oats are also absorbed more quickly, which can lead to a larger rise in blood sugar (PMID: 26333512). That said, how you eat your oats matters just as much as which ones you choose. Adding sources of fat, fibre and protein, such as a spoonful of Greek yoghurt or a mix of seeds, can help slow digestion and reduce that blood sugar response. Oats are also well known for their beta glucan content, which has been linked to lower cholesterol. But again, the numbers vary. Instant oats contain around 4g of beta glucan per 100g, whereas oat bran can provide up to 10g per 100g. If you are looking for inspiration, this delicious recipe from @zoe is a mix of oat bran with chia seeds, flaxseeds, pumpkin seeds, sunflower seeds and cinnamon, cooked with your milk of choice. Top it with roasted plums or seasonal fruit, a spoon of Greek yoghurt, some pomegranate seeds and a handful of almonds.

I’m going on tour! 📚 I’m really excited to share that I’ll be heading out with @intelligencesquared this October to celebrate my new cookbook, Good Mood Food. We now know that the gut and brain are in constant conversation. When people start eating more diverse, plant-rich foods, many notice changes quite quickly, in their energy, their focus, and their mood. In Good Mood Food, I’ve brought together over 100 delicious recipes designed to make that science practical and boost your mood, as well as your tastebuds. These are dishes you’ll actually want to cook and eat. Comforting, flavourful, and simple enough for real life, but all grounded in what we now understand about food, the gut microbiome, and brain health. I’ll be visiting London, Oxford and Edinburgh to talk about the science behind the book, share some of the stories and lessons that shaped it, and answer your questions. If you’d like to join me, tickets are on sale now via the link in my bio. I’d love to see you there. Good Mood Food is available to pre-order now. Thank you, as always, for your support. - Tim 💛

The most shocking learning from this week’s podcast? 👇 Eating a lot of ultra-processed food during pregnancy can reshape your baby’s developing brain and increase their risk of childhood obesity. This is just one example of why scientists now believe the first 1,000 days, from conception through to age two, has a lasting impact on our metabolism, immune function, and long-term risk of diseases like obesity, heart disease and type 2 diabetes. And yet, the advice we get is often confusing and contradictory. Professor Lucilla Poston is one of the world’s leading experts on maternal and fetal health at King’s College London. @dr.fede.amati is ZOE’s Head Nutritionist and a scientist at Imperial College London. Together, they break down: - The 5 ways early nutrition shapes long-term health - How nutrition during pregnancy can influence a child’s brain and future risk of disease - Why the first 1,000 days are so critical - What the science actually says - And simple, practical advice for anyone planning, expecting, or raising a young child By the end of this episode, you’ll understand what really matters during this critical window, and how early life impacts our long-term health. Click the link in our bio to listen now, or search ZOE Science & Nutrition wherever you listen to podcasts. 🎧

Wild garlic is one of the great pleasures of spring. It is aromatic, short-lived, and full of flavour. And when you ferment it, it becomes something quite different. Fermentation allows naturally occurring microbes to grow. These microbes begin to break down compounds in the leaves and change both the flavour and the structure of the food. The result is a tangy, complex condiment that you can keep in the fridge for months. Here is a simple way to make it. Chop and weigh your wild garlic. Add 2 percent salt by weight. That is 10 grams of salt for every 500 grams of garlic. Massage it gently until the leaves start to release liquid. Pack it tightly into a clean, sterilised jar. Within a few hours, the liquid should rise and cover the leaves. If it does not, you can top it up with a little 2% salt water. Use a fermenting weight, or something clean and sterile, to keep everything fully submerged. This step is important to help prevent mould. Seal the jar loosely and leave it at room temperature. Taste it after about a week. Once you like the flavour, it is ready. It is a simple way to turn a seasonal ingredient into something that lasts much longer and tastes quite different. If you are interested in the science of fermentation and how to use it in your own kitchen, my book Ferment is a great place to learn more. If you try this or have other seasonal ferments you would like me to explore, I would be very interested to hear about it.

We’re incredibly proud to share that @drsarahberry, ZOE’s Chief Scientist, has been named Monte-Carlo Woman of the Year 2026. 🎉 Sarah received the Prix Monte-Carlo Femme de l’Année Special at the @monacowomenforum, recognising her pioneering research in personalised nutrition and long-term health through her work at ZOE and @lifeatkings. The Monte-Carlo Woman of the Year Award is a prestigious international honour celebrating women creating lasting impact across science, technology, and beyond, making this recognition especially meaningful. Sarah is a world leader in human nutrition research. Over more than two decades, she has led over 35 human nutrition studies and authored >100 papers, helping us better understand how the food we eat influences cardiometabolic health. As Chief Scientist at ZOE, she leads the PREDICT programme, one of the largest nutrition studies of its kind, exploring how genetics, the microbiome, and lifestyle shape our individual responses to food. Her research continues to shape how we understand the relationship between diet, the microbiome, and long-term health, turning cutting-edge science into practical advice that helps people make smarter decisions for more healthy years. As she often says, “it’s a gift to have a job that feels like a hobby.” Congratulations Sarah, we couldn’t be prouder. 💛

Is chocolate a health food? Did you know that the total polyphenol content of cocoa powder exceeds that of so called “superfoods” açai, blueberries and pomegranate? (PMID: 21299842) Cocoa is a rich source of polyphenols such as flavanols, which act as rocket fuel for your gut microbes, enhancing the growth of beneficial gut bacteria and reducing the number of pathogenic or bad bacteria. As well as the well documented polyphenols, there is actually a reasonable amount of fibre in chocolate. around 7–12g/100g in dark and 3g/100g in milk. These are significant levels when you consider one portion (around 3 squares) of 70% dark chocolate has ~4g fibre, which is double the fibre of a slice of wholegrain bread. Some chocolate bars will contain emulsifiers so it’s best to check the label and choose the highest percentage you can enjoy to minimise the sugar content and maximise the polyphenol and fibre content. For all of these delicious chocolatey recipes, make sure you’re following @zoe. Which one would you like ZOE to share first?

For years we’ve known the gut microbiome matters for health, but crucial questions remained unanswered by science: What does a healthy microbiome look like? Is there such a thing as a”good’ or “bad” bug? How do we improve our gut health? Now, in what could be the biggest breakthrough in microbiome research for a decade, ZOE scientists and collaborators have finally answered it. For the first time, this research allows scientists to measure the health of a person’s gut microbiome in a reliable way, much like we measure cholesterol or blood pressure. This work represents eight years of research and was only possible thanks to more than 34,000 ZOE members who took part in the study. In this week’s episode, we’re joined by two of the senior authors behind the paper: Professor Nicola Segata, microbiome scientist at the University of Trento, and @drsarahberry, ZOE’s Chief Scientist and Professor of Nutrition at King’s College London. Together, they explore: - The 50 microbes linked to good health and the 50 linked to disease - How scientists can now measure your microbiome health score - Why your microbiome is not fixed and can change with diet - And the foods and habits that help beneficial microbes thrive By the end of this episode, you’ll understand how to improve the ecosystem living inside your gut and why doing so could help you live healthier for longer. Click the link in our bio to listen now, and follow @zoe to stay informed on the latest nutrition science. 🎧

Need a plant-packed lunch in under five minutes? 🥑 We’ve got you covered. This is no ordinary avocado toast. It’s creamy, tangy, and full of ingredients that support your gut health.* Pre-cooked beans are packed with prebiotic fiber and resistant starch which feed your beneficial gut bacteria and support the production of short-chain fatty acids, known to help reduce inflammation and strengthen your gut lining. Avocado is full of healthy monounsaturated fats and even more fiber while sourdough contains postbiotics: the beneficial compounds produced during fermentation that survive baking, and may support gut and immune health. A couple spoonfuls of sauerkraut adds live probiotic cultures, helping introduce new strains of bacteria to your gut. Finish it off with a scoop of Daily30+ for added plant diversity and to support your digestion.* Simple, satisfying, and full of ingredients your gut will thank you for. Full recipe in the link in our bio. *Daily30+ is a natural source of calcium. Calcium contributes to the normal function of digestive enzymes.

Do you think you’re getting enough fibre? Over 90% of adults in the US and UK aren’t getting enough and it’s leading to substantial depletion of the human gut microbiome (PMID: 27079516). As well as supporting your gut health, fibre also reduces your risk of diseases including diabetes, stroke and heart disease (PMID: 30638909). A new meta-analysis calculated that increasing your intake of fibre by 5g daily could reduce your risk of heart disease by 14% (PMID: 35449060). To reach the recommended 30g/day, look on the labels next time your shopping and choose high fibre foods (≥3g/100g) such as: Avocados: 3.4g/100g Kidney Beans: 9.6g/100g Artichoke hearts: 3.6g/100g Mushy peas: 3.9g/100g Popcorn: 14.5g/100g Raspberries: 5.2g/100g Wholewheat pasta: 3.8g/100g Did any of these surprise you? Let me know in the comments.

Head to the link in our bio for the full recipe. 🍳 Inspired by Çılbır, Turkish eggs, we roast chickpeas, cherry tomatoes and garlic slowly in olive oil until everything turns soft and jammy. The roasted garlic gets mixed into thick Greek yogurt, then topped with the tomatoes and chickpeas, and finished with parsley and toasted sourdough for dipping. With over 30g of protein and 10g of fibre per serving, it’s a breakfast that helps keep you satisfied and energised all morning while nourishing your gut microbes. Follow @zoe for more simple recipes to support your gut health.💛