Here’s 4 foods our scientists recommend you try

Which foods do experts in nutrition science think you should add to your shopping list?

That’s why we’ve asked some of our top scientists to recommend foods that are well worth your time if you’re not eating them yet.

Read on to find out why fermented foods, nuts, beans, and sprouting veggies all get the stamp of approval from ZOE’s science team.

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1. Fermented foods: Prof. Tim Spector

Tim is ZOE’s scientific co-founder and a professor of epidemiology at King’s College London, in the United Kingdom.

“I opt for a daily dose of fermented foods as my natural probiotics,” he says. “Research shows that 3 small portions a day is a good starting point for change.”

Probiotics are beneficial bacteria that can increase the diversity of your gut microbiome. They may also support your immune system and keep your blood sugar and cholesterol levels in a healthy range.

“Making your own kimchi is so simple, and it makes great use of any scraps of vegetables that don't make it to the dinner table,” says Tim.

“Pop these in a jar and leave them to ferment for a few days, and you'll have a delicious addition for your soups, salads, and sandwiches, packed with fiber and live ferments."

If you’d like to make your own kimchi, check out our kimchi recipe here. And if you’d prefer something a bit less spicy, try our sauerkraut recipe instead.

2. Nuts: Dr. Sarah Berry

Sarah is ZOE’s chief scientist, and she thinks that many people are overlooking the humble nut.

While nuts are high in fat, they’re particularly high in monounsaturated fats, which are good for your heart health.

Nuts are also packed full of fiber and rich in polyphenols. And both of these are great for your gut health.

For a tasty way to start your day with nuts, have a look at our granola recipe on Instagram.

And if you want to hear more about Sarah’s thoughts and research into nuts, check out the ZOE Science & Nutrition podcast on the topic.

3. Beans: Dr. Federica Amati

Federica is ZOE’s head nutritionist and a huge fan of beans.

“Beans are the perfect warming food in winter,” she says. “Packed with fiber, plant protein, and helpful phytonutrients, they truly are amazing.”

If you’re looking for a way to eat more beans, Federica has a great suggestion.

“My Roman ribollita has plenty of vegetables and flavor, and it makes an affordable, hearty meal for the whole family."

You can find Federica’s ribollita recipe on ZOE’s Instagram page.

4. Sprouts: Dr. Will Bulsiewicz

Dr. B is ZOE’s U.S. Medical Director and a board-certified gastroenterologist. He’s also a big advocate for sprouting vegetables.

“There's something exciting and special about sprouts,” he says.

“When a seed or legume sprouts to life, it rapidly increases its protein, fiber, vitamin, and antioxidant content — while often offering high concentrations of beneficial phytochemicals,” Dr. B explains.

“For example, broccoli sprouts have 10–100 times more sulforaphane, a cancer-fighting phytochemical, than mature broccoli.”

To make sprouted lentils, just soak some dried lentils, drain them, and then rinse and drain them repeatedly for a few days. You can find more detailed instructions here.

Why not try some sprouts along with our Green Goddess sandwich filling for a delicious lunch?

Hopefully, these suggestions will encourage you to try some new foods, if you’re not eating them already.

And don’t worry if any of these foods aren’t for you. No single food will make your diet healthy. It’s the combination of foods day to day, week to week, and month to month that matter.

But if you’re looking to expand your food horizons, the four options above are great starting points.