WEEK 2: REPLACE
GO BACK TO YOUR FOOD DIARY
■ Identify the times when you succumb to unhealthy fast/fatty food options and replace them with real food.
REPLACE SUGARY FOODS WITH NATURAL ALTERNATIVES
Animal research suggests that a high sugar diet negatively alters the balance of gut bacteria, and artificial sweeteners may be even more harmful. Rats fed human doses of sweeteners for 12 weeks showed a significant reduction in their gut microbes, particularly the beneficial ones. Other research shows that artificial sweeteners can trigger changes that may lead to more calories being extracted from food.
CHOOSE EXTRA VIRGIN OLIVE OIL RATHER THAN VEGETABLE OILS
The health benefits of extra virgin olive oil go beyond its antioxidant properties, as over 80% of the fatty acids and nutrients reach the large intestine – and the microbes it contains – before it is fully digested. Polyphenols in the oil encourage the growth of beneficial bacteria and microbes break down the oil to produce substances that help your immune system and lower blood fat levels.
SWAP FRUIT JUICE FOR WHOLE FRUIT
■ that contains beneficial fibre.
TRY PLAIN FULL-FAT YOGURT WITH FRESH FRUIT INSTEAD OF LOW-FAT FRUIT YOGURT
Low-fat yogurts tend to contain sugar or sweeteners to replace the fat, which stops beneficial microbe activity. Yogurts act as friendly tourists in our guts – although few of them stay permanently, the live bugs they contain stimulate the rest of the community to be healthy by helping to initiate anti-inflammatory processes and altering our metabolism and the way we break down other foods.
GO FOR TRADITIONALLY PRODUCED CHEESES
(ideally unpasteurised), such as aged Cheddar, ripened Brie or blue cheeses like Stilton or Roquefort, which are full of beneficial bacteria and fungi.