We’ve all been there: too much food, too much fizz and soon we’re feeling bloated and sluggish, on the couch and lacking in vitality. In short, a long way from our healthiest self. Sail through the festive season feeling less stressed, leaner, and more energised by looking after our gut microbiome. Try adding these for some festive fuel:
Walnuts
Research on the microbiome shows that walnuts in particular are powerhouses that seem to really increase the levels of beneficial bacteria that live there. In the right quantity - add them to salads, as well as baked goodies, such as bran muffins and banana bread. Best not to have them in handfuls as snacks.
Serve Gut Loving Salads
Cold rice, pasta and potatoes all make a great foundation for healthy salads. Cooking and then cooling rice, pasta, and even potatoes, increases their resistant starch, which is actually a great fuel source for our gut bacteria.
Sip Not Glug Red Wine
If we’re going to drink alcohol, then choose red wine, as it contains polyphenols, plant chemicals which studies show help feed the good gut bacteria, and increase the diversity in the microbiome. Try not to over indulge and please don't drink and drive.
Pile On The Berries
Generally, berries are lower in kilojoules than other fruits. They’re also a great source of prebiotics for our gut bacteria and a wonderful source of Vitamin C.
Eat Fruits Of The Season
When fruits and vegies are in season, like juicy cherries in summer, they have their highest nutrient content. It’s also when they’re at their cheapest!
Swap Snags for Lean Meats
Bad news for barbecue lovers: research shows that saturated fats drive inflammation in the gut. Replace sausages and other fatty meats, like bacon, with leaner, healthier options, like good quality red meat (rare or medium rare to get the iron, B12, and zinc nutrients), turkey, seafood, and lean ham off the bone.
Choose Dark Chocolate
This is a great source of prebiotics for the microbiome. It’s also less likely to have the unhealthy fats that can pad out other chocolate types, and which have been linked to inflammation.
Remember the difference between self indulgence and over indulgence.