09/01/2026
If I created the food pyramid for gut health, it would look very different to the US RFK version..
I’d start with fruits and vegetables as the foundation — because fibre and polyphenols support metabolic, cardiovascular, immune, and gut health.
Then wholegrains and proteins (including legumes and pulses).
Then healthy fats and fermented foods as a smaller, supportive layer.
And red meat and high-saturated-fat foods as occasional.
The newly proposed US version flips that emphasis — prioritising meat, dairy, and fats while shrinking vegetables and prebiotic foods into the background.
There are wins (less sugar, more ferments, less ultra-processed oils).
But demoting legumes and wholegrains, upgrading saturated fat as “healthy,” and capping vegetables at just ~3 serves per day doesn’t align with what we know about long-term health, cardiometabolic risk, or inflammatory disease — and it also works against microbiome resilience.
It’s also worth noting that several members of the advisory panel have disclosed funding links to beef and dairy industry groups — something to keep in mind when interpreting the recommendations.
What I focus on in clinic is simple:
• 30+ plant types per week
• Rotate proteins (legumes, tofu, fish, eggs)
• Fibre diversity over protein volume
• Keep saturated fat modest
• No food group dominance
This is what I see make the biggest difference for gut health and overall health over time.
