Transform your life with a gut makeover
Stressed, irritable and tired all the time? Suffering from acne, migraines or IBS and bloating? Struggling to shift extra weight and feeling sluggish? Then it could be down to your gut. Here’s how to fix it...
A DRAMATIC study has produced tum good news by revealing how a heathy way of eating can restore good bacteria to your gut.
A team at St Mary’s University, London, found common problems were greatly reduced in those who followed the eating regime for a month.
There were startling improvements in weight, mood and digestive symptoms, plus a 70 per cent drop in issues like irritable bowel syndrome (IBS), bloating, migraines, acne, acid reflux, premenstrual tension and arthritic pain.
It is positive news for a generation which has seen junk food wipe out many heathy bacteria, leading to a variety of illnesses.
So what can you do? Nutritional therapist Jeannette Hyde has come up with a gut-friendly adaptation of the Mediterranean diet, which consists of a high intake of vegetables, wild herbs and fruit, supplemented with fish, nuts and grains, extra virgin olive oil, unpasteurised cheeses and moderate quantities of quality meat.
Called The Gut Makeover, the plan begins with a two-week “repair” programme focused on introducing as many plants and vegetables as possible (at least seven large helpings a day) with a portion of well-sourced protein at each meal. Mealtimes should be relaxed, with each mouthful chewed 20 times to stimulate production of stomach acid and enzymes to aid digestion. The makeover also encourages a 12-hour overnight fast between dinner and breakfast as research shows it boosts metabolism and the body’s microbiome system.
The final two weeks are about repopulating the beneficial bacteria in the microbiome by eating more prebiotic foods such as bananas, apples, asparagus, leeks, cold potatoes, onions and garlic. At this stage probiotic foods are introduced, such as fermented milk kefir, to re-establish and
maintain the correct bacteria balance.
HOW GUT MAKEOVER WORKS
Follow the plan below for 30 days – eating three meals a day, with no snacking in between. The idea is to restore and nourish healthy gut bacteria levels simply by eating the right foods.
WEEKS 1 & 2: REPAIR YOUR GUT What to eat
Veg: – they contain fibres and plant chemicals which feed your gut bacteria and help it flourish. Aim for a minimum of five 80g portions per day.
Fruit – two portions a day. Good ones include kiwis, clementines, blueberries, papayas, oranges, melons, watermelon, banana, pears and peaches.
Non-dairy fats – use virgin olive oil to cook and make dressings as it contains polyphenols, linked to boosting bacteria in the gut. Coconut oil is also an anti-inflammatory.
Meat, fish, eggs – eat protein at every meal to help repair and rebuild the gut lining – pick the best quality you can afford.
WEEKS 3 & 4: BOOST GOOD BACTERIA What to eat
Continue as before, but add the probiotic foods below to boost natural gut bacteria and more prebiotic vegetables – which contain starches that feed the healthy bacteria.
Eat prebiotic-rich fruit and veg every day – bananas, Jerusalem artichokes, asparagus, fennel, garlic, apples, pak choi, leeks and onions.
Probiotics – have one serving a day of fermented foods from the list below.
Roquefort cheese – or any runny, smelly, French cheese!
Kefir – fermented milk liked in Eastern Europe. Try as a breakfast smoothie blended with fruit.
Live miso – fermented soya bean paste. Try as a soup or in dressings.
Sauerkraut – look for the live variety in supermarket fridges.
The Gut Makeover by Jeannette Hyde (Quercus Books)