FIVE STEPS TO GET YOU STARTED

ADOPT a Mediterranean diet of fresh food — fish, meat, fruit and vegetables, nuts and olive oil — but aim for maximum variety and keep your vegetable intake high (your gut bacteria thrive on fibre).

EXPERIMENT with new types of grain, fruit or vegetables every week.

CUT right back on sugar or sweeteners — or banish the sweet stuff completely.

REDUCE your intake of processed food, junk food, ready meals and takeaways.

ENJOY live yoghurt and experiment with fermented foods such as sauerkraut, which are packed with great bacteria.