What to eat and do for A HEALTHIER GUT

Fix those problems and boost your wellbeing

- TANYA PEAREY

Tummy troubles

An unbalanced gut bacteria can mean food is not properly digested, causing an upset stomach with diarrhoea, constipation, bloating and gas.

Fix it Eat plenty of plant-based foods, including fruit, veg, wholegrains, beans, chickpeas, lentils, herbs and spices. 'These provide food for the helpful bacteria in the gut, so they can produce beneficial compounds for our cells. The greater the variety of plant foods you eat, the greater the variety of "good" bacteria your gut can support,' explains dietician Jo Travers.

Aim for 30 different plants a week with Jo's tweaks.

*Embrace beans Experiment with a medley of different ones to add diversity and boost fibre.

*Supercharge your salad Add a chopped apple.

*Liven up yogurt With nuts, seeds and berries.

*Sneak in the greens Use chard and spinach in sauces, soups and smoothies.

*Try a new ingredient Pick a different spice or herb each day to add variety and flavour to dishes.

MIX UP THE COLOURS

Remember, different colours of the same veg, such as red, yellow or green peppers, all count separately.

SUGAR CRAVINGS

We know the phrase 'like attracts like', and that goes for our gut too, because our gut bacteria feeds upon and craves more of what we give it. So, if your diet is healthy, your body will demand more healthy foods. But if you're feeding the 'bad' bacteria with sugar-rich, processed foods, they multiply and you'll crave more of these.