WEEK 1 Kick-start with a short fast
Over the following pages, I’ll share with you my six-week plan to eating for a healthier digestive system. I hope that by following it, I can help you beat bloating and a sluggish digestive system – the key to a flatter tummy – conquer unhealthy food cravings, give you more energy and even better skin.
Week one is about cleaning our system of unwanted waste and bad bacteria, ready to be repopulated with beneficial microflora.
It’s really important to give the body, and therefore the gut, a rest from time to time. Digestion takes up a lot of energy and diverts attention away from healing and repairing.
Another good reason to give the gut a rest: research reveals that one of the main groups of bacteria – known as firmicutes – is found in greater numbers in overweight people. These microbes extract more calories, especially fat, from food. They increase in number when fed a high-calorie diet, yet dwindle when deprived of food.
Kickstart the process this week by fasting. Cutting food intake became popular with the 5:2 diet, but there’s an even easier way to do intermittent fasting, by resting your gut overnight.
Simply leave a clear 12-hour gap between your last meal of the day, at say 8pm, and your first one of the next, at 8am. You could also consider beginning this detox week by having a whole day of not eating anything solid, to give your body a chance to properly rest and start the healing process.
Small adjustments are likely to make a big difference to gut health, especially in relation to weight gain if this change leads to a reduction in food-fattening firmicutes.
FOODS TO AVOID...
Added sugars and artificial sweeteners (especially aspartame): both can alter the make-up of the microbiome, causing imbalance and, over time, leading to weight gain and even type 2 diabetes, so cut them out. During this week, and for as long as possible, eliminate processed, pre-packaged sugary foods and drinks. This includes, but is not limited to, sweets, cakes, pastries, fizzy drinks, flavoured waters, chewing gum and some yogurts.
As for alcohol, while the odd glass of red wine could actually be beneficial to health, alcohol feeds bacteria overgrowths, so give your gut the best chance of healing by ditching it for these six weeks. Excessive gluten, plus refined carbs such as pastries, pizzas, cakes and biscuits are all pretty much off the menu too.
. . . AND WHAT TO EAT
Some of the best natural gut-healing ingredients can be found supermarkets. This week, and throughout the plan, load up on the following foods: Cranberries: Full of phenolic compounds, which help prevent bacterial overgrowth in the body. Try adding to salads or in smoothies.
GarliC: A powerful antibacterial containing the natural sulphur compound allicin, which helps to kill parasites and bad bugs in the GI tract. Raw is best, but you can take capsules or tablets. PineaPPle: It enhances the effects of our digestive enzymes trypsin and pepsin, aiding the digestion of fatty foods. beetroot: Beetroot helps aid overall liver health, which in turn supports digestion. Aim for a portion a day in week 1. Cinnamon: This warming spice offers antioxidant, anti-inflammatory and antimicrobial properties. Sprinkle cinnamon over root veggies before roasting, or add to yogurt, smoothies and hot drinks. turmeriC: Truly a wonder spice – anti-inflammatory and rejuvenating.