Celebrity Health – Dr Megan Rossi

Gut health scientist and dietitian Dr Megan Rossi talks to YHL about the personal experiences that shaped her career, the fascinating world of the gut microbiome and simple ways to support our long-term health

Image of Dr Megan Rossi © Andrew Burton

Dr Megan Rossi, PhD, RD, aka The Gut Health Doctor, is an internationally renowned gut health scientist with an award-winning PhD in probiotics. She is also a dietitian, nutritionist and multi-Sunday Times best-selling author, with a mission to make science practical, accessible and genuinely life-changing. Megan is a Research Fellow at King’s College London and is the founder of The Gut Health Doctor, The Gut Health Clinic, Bio&Me and SMART STRAINS.

Q: Where did your interest in the area of gut health begin?

Megan: I My first conscious encounter with the gut actually wasn’t a positive one. During my nutrition and dietetics degree in Australia, my grandma was diagnosed with bowel cancer. We were incredibly close, and watching what she went through made me hate the gut and what it had done to someone I loved so much. She helped raise me, so losing her to bowel cancer in my final year at university was incredibly difficult. I became slightly obsessed with finding out more. I felt I owed it to my patients – and, in many ways, to my grandma – to better understand what was going on. So, I went on to do my PhD in gut health. And that was really the turning point: the gut I had once hated became the thing I found completely fascinating. Nearly two decades on, I’m still fascinated by it. The more we discover about the gut microbiome and its connections with the rest of our health, the more questions we uncover. That’s what has kept me hooked.

Q: What have you learned through your research about the relationship between our gut, our wider health and our risk of disease?

Megan: One of the most fascinating things I’ve learnt is just how connected the gut is to so many other aspects of our health. Your gut is home to trillions of microorganisms, collectively known as the gut microbiome. These microbes play a vital role in digestion, immunity, metabolism and even mental health. A healthy gut microbiome isn’t about having one particular ‘good’ type of bacteria. It’s about having a diverse and resilient ecosystem, and one of the most powerful ways we can influence that is through the food we eat.

Q: Your work with Bio&Me has led to a partnership with Bowel Cancer UK to raise awareness of fibre and bowel health. Tell us about this.

Megan: For obvious reasons, this campaign feels incredibly personal to me. Despite how much we now talk about gut health, most people in the UK still aren’t getting enough fibre. Yet we have strong evidence that eating enough fibre is associated with a lower risk of bowel cancer. Large observational studies suggest that for every additional 10g of fibre consumed per day, the risk of bowel cancer may be reduced by 10%.

I’ve always been passionate about helping people to make healthier choices feel delicious and achievable; it’s why I founded Bio&Me back in 2019. This partnership with Bowel Cancer UK gives us an opportunity to turn the science into practical action. If this campaign encourages even one more person to think about their bowel health, eat more fibre or speak to their doctor about a persistent change in their bowel habits, then that’s something I’m incredibly proud to be part of.

Q: Why is fibre so important to bowel health?

Megan: We now know that fibre and microbiome diversity are closely connected. Different gut microbes thrive on different types of fibre found in different plants, which is why eating a wide variety of plant foods shouldn’t be overlooked. Fibre is one of the most powerful nutrients we have when it comes to supporting long-term bowel health. Unlike many other nutrients, fibre isn’t digested by us. Instead, it travels to the lower intestine, where it becomes food for our gut microbes. When these microbes ferment fibre, they produce beneficial compounds called short-chain fatty acids, including butyrate, which helps nourish the cells lining the bowel and has been linked to reduced inflammation and healthier bowel function. Fibre can also help to dilute and remove potentially harmful compounds from the gut by increasing stool bulk, as well as reducing the time that waste products spend in contact with the bowel lining.

Q: What are some of your favourite tips to help us reach our daily fibre quota?

Megan: Small, consistent changes can have a meaningful impact. I encourage people to focus on three key areas:

1. Increase your fibre intake by including foods from each of the six different plant groups, which I call the Super Six: vegetables, wholegrains, fruit, legumes, nuts and seeds, and herbs and spices. Aim to add rather than restrict.

2. Increase plant diversity, so you’re not consuming the same foods day in, day out. I often recommend aiming for at least 30 different plant foods each week from the Super Six, which is much easier – and tastier – than you may think.

3. Think about simple swaps. Choosing wholegrain bread instead of white, switching half the minced meat in a pasta dish for lentils, or having popcorn instead of ultra-processed crisps are easy ways to boost your fibre intake.

And if you need a little inspiration, I share lots of simple, practical ways to get more fibre and plant diversity into your diet on my social channels, @TheGutHealthDoctor.

Q: What does your own approach to health and wellbeing look like?

Megan: With three young children and a busy working life, perfection left the building a long time ago! For me, health is much more about consistency and flexibility. I know the fundamentals that make me feel good – plenty of diverse plants, movement, sleep and some time to switch off – and I try to protect those without becoming obsessive about any of them. A fibre-rich breakfast is probably my biggest food non-negotiable. If I’m working in the lab, I’ll often prep overnight oats and kefir the night before.

Movement is my reset button. I don’t always have an hour to exercise, but even 15 or 20 minutes on my bike can completely change how I feel, particularly on a stressful day.

And sleep is the thing I probably protect most fiercely. I’ll happily move a meeting later in the morning rather than routinely sacrifice sleep.

Look out for Bio&Me x Bowel Cancer UK’s new high fibre Apple & Cinnamon Granola at a health store near you. Every pack sold will donate 10p to Bowel Cancer UK. The packs can also be purchased via bioandme.co.uk, where you can listen to Dr Megan Rossi in conversation with Genevieve Edwards, CEO of Bowel Cancer UK

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