We asked Nutritionist Hannah Trueman for her top tips on what to eat to best support gut health. Here's what she had to say...
Sauerkraut and kimchi: Fermented foods may have a beneficial effect on your digestive health. The fermentation process means these products are rich in lactic acid and beneficial bacteria and, as they are already partially broken down, they are easier to digest and the nutrients they contain are more readily available. Choose unpasteurised varieties, like those by The Cultured Collective.
Stewed apple: Raw apples are rich in pectin anyway, but stewing them brings out this gut-loving starch even more so. Delicious on top of porridge, overnight oats or on pancakes with yoghurt, spread on sourdough with tahini or added to bakes for natural sweetness.
Miso: Delicious in dips and dressings. Add to hot dishes by removing a small amount of the cooking water halfway through cooking and make a paste with the miso, then stir this paste through once the dish is removed from the heat. This avoids denaturing any of the beautiful enzymes in the miso during cooking. I also love it spread on carrot sticks with a chopped medjool date.
Foods rich in polyphenols: fruits, vegetables and whole grains, especially berries, herbs and spices, cocao powder, nuts, flaxseeds, olives, tea (especially black and green) and coffee.
Yoghurt: Opt for sugar free, full fat varieties.
Kefir and kombucha: Again look for the unpasteurised varieties (I love Momo!).
Lemon juice, apple cider vinegar or freshly grated ginger
...in warm (not boiling) water a few mornings a week upon waking
Note: consult with a qualified health practitioner or GP before sudden changes to your diet.
Hannah is a holistic nutritionist (BSc) with a special interest in brain health, cognitive function and the scope of nutrition in improving mental health and reducing cognitive decline. Follow Hannah on Instagram for delicious recipes and health tips: https://www.instagram.com/kinderkitchen.co/