Episode 58 - Diet and the gut microbiome -

31 March 2026

March 2026.

Listen here:

And available everywhere you listen to podcasts: https://pod.link/thehealthyhandful

About this episode

In this episode, we speak with gut microbiome researcher, Dr Matthew Snelson to unpack the fascinating and rapidly-evolving science of the microbes that live within our digestive system.

Together, we explore how the gut microbiome develops – from early life through adulthood, and the dietary factors that shape its composition.

Dr Snelson explains what current research tells us about dietary patterns that support a diverse and resilient microbiome, highlighting key nutrients and food groups that appear to promote beneficial microbial changes.

Finally, Matthew walks us through insights from a recent review paper examining the relationship between nut consumption and gut microbiome composition, discussing how nuts may influence microbial diversity and the production of beneficial metabolites.

This conversation offers a clear, evidence-based look at how everyday food choices can shape the ecosystem inside our gut – and what that can mean for overall health.

Key take-outs:

The gut microbiome develops across the lifespan – our microbial community begins forming early in life and continues to evolve over time.
Diet is one of the strongest modulators of the microbiome – dietary patterns rich in plant foods and fibre help support a more diverse and resilient microbial ecosystem.
Nuts may support gut health – emerging research suggests that regular nut consumption can influence gut microbiome composition and may increase beneficial microbial activity.
Everyday food choices matter – small, consistent dietary habits can shape the gut microbiome over time, with potential implications for overall metabolic and digestive health.

About today’s guest

Dr Matthew Snelson is an Advanced Accredited Practicing Dietitian and Vice Chancellor’s Research Fellow in the Nutrition & Health Innovation Research Institute at Edith Cowan University.

He is interested in how dietary interventions can influence the prevention and management of chronic diseases – such as hypertension, heart failure, diabetes, and kidney disease – through modulation of gut homeostasis.

His work explores how nutrition-driven changes in the gut microbiome, intestinal permeability, and metabolic pathways can reduce disease risk and improve therapeutic outcomes.