kale
The posterboy of vegetables: healthy for the gut and the planet, and easy to grow at home.
split red lentils
Easy to cook, high in protein, fiber, and iron, great for our microbiome, and very affordable. An easy addition to soups and sauces, and great for toddlers and babies. They can be grown all year round and help fix nitrogen in the soil.
garbanzo beans
High in protein and prebiotic fibers. Canned chickpeas are great in curries, hummus, or roasted in the oven as a high-fiber snack. It can also be made into tofu by mixing it with water and settling it. Good for a healthy gut and planet as they are weather resistant.
soy beans
Easy to grow and surprisingly high in protein. Ideal as a snack or to add to dishes.
Walnuts
Great source of fiber, proteins and polyphenols. It improves health when consumed regularly and improves blood glucose control. They also require less intensive farming methods.
Mushrooms
An underrated source of a multitude of nutrients: Mushrooms can reduce chronic disease, improve our vitamin D levels, and are a great source of plant protein while having a neutral or even negative carbon footprint.
berries
Blueberries, raspberries and blackberries can be frozen locally when in season, reducing the transport of berries between continents. The cheap ones are just as good as the expensive ones for fiber and polyphenols.
barley and buckwheat
Whole grains are great for longevity and health: nutritious, delicious, and with fewer readily available starches that cause fewer blood sugar spikes. (Not quinoa, as this not only causes higher sugar spikes, but also affects Peruvian farmers, as they grow large amounts of quinoa instead of various other indigenous plants to meet demand.)
Clams and mussels
Sustainable and ethical seafood packed with potassium, iron and vitamin B12.
organic eggs
A great source of protein, as well as omega fatty acids, essential vitamins and amino acids. We should aim to eat two to six per week.
a small chicken
Friendly to the planet when eaten for its meat and the carcass is used to make a broth. Chicken is the most sustainable farm-raised meat if it is limited to one chicken a week for a household of four.
sauerkraut and kimchi
Naturally probiotic foods that turn unwanted vegetable scraps into a delicious addition to your meal. Rich in beneficial fermentation products and prebiotic fibers, and cheap to make.
Broccoli
Hundreds of beneficial chemicals that have proven health benefits. Best when steamed with extra-virgin olive oil and eaten with vitamin C-rich foods like tomatoes to aid nutrient absorption. A robust plant that grows well in all climates.
Aromatic herbs and spices
Packed with polyphenols, even in small amounts they add to the diversity of our fiber intake. Minimal impact on the environment thanks to its easy cultivation at home. Add a spice mix to any dish to help your gut microbes.
Tim Spector’s Food for Life is published by Vintage (£20). To support The Guardian, order your copy for £17.40 at guardianbookshop.com. Join the waiting list for the ZOE application at joinzoe.com
