WEEK 4: CONSOLIDATE
EAT MINDFULLY
■ The first stage of digestion happens in the mouth, so take your time, eat slowly and chew properly to help digestion and absorption.
ENJOY A GLASS OF WINE
■ Several studies have found that regular moderate drinkers had greater microbial diversity than non-drinkers.
MANAGE YOUR STRESS LEVELS
■ Our guts and our moods are closely linked. Research suggests that high levels of stress may be harmful to gut microbes, while the number and diversity of our microbiota may also affect our stress responses.
VARY YOUR PROTEIN
■ with beans, pulses, seeds and nuts as well as meat and fish. Limit your meat intake and eat organic if you can, as it’s more likely to be hormone- and antibiotic-free.
DRINK COFFEE
■ It’s a great source of beneficial plant chemicals called polyphenols, making it a great food for gut microbes.
GET MOVING… MICROBES LOVE EXERCISE
■ The American Gut Project’s review of more than 3,000 people found that the strongest factor affecting the diversity of their gut microbes was the amount of exercise they took. One study comparing the gut microbes of the (superfit) Irish rugby squad with 23 men of the same age and BMI, and another group of very lean men, found that the microbial diversity was far higher in the rugby players than in the other groups. Research shows that exercise stimulates the microbes to produce a chemical called butyrate, which has a beneficial effect on the immune system.
EAT 70% CHOCOLATE
■ Gut bacteria break down the polyphenols in chocolate to produce antiinflammatory substances that reduce stress on the blood vessels. Researchers found that when volunteers ate cocoa extracts, their levels of beneficial stomach bacteria rose.