Eat Yourself Healthier

What you include in your diet can have a huge impact on your wellbeing. What you cut back on helps, too. Here’s what the experts want you to know…

EAT FOR… better digestion

-WHOLEGRAINS Brown rice, wholewheat pasta, and bread are full of fiber, which adds bulk to your stools, making it easier for them to travel through your bowel, says Bowel Cancer UK. Aim for at least 30g a day. Other fab fiber providers include nuts, seeds, oats, beans, and chickpeas.

-FRUIT & VEG As well as fiber, provide antioxidants to help prevent cell damage to your digestive tract. Aim for at least five portions a day and eat a rainbow of different varieties.

-YOGURT Its probiotics (good bacteria) are great for your gut health, says nutritional therapist Angelique Panagos. ‘We need to be looking after our microbiome – our gut bacteria.’ Reduce processed foods too, as sweeteners, flavorings, and preservatives can kill off your good gut bugs.

-GO EASY ON… all fat, as it can stimulate nausea, indigestion, spasms, diarrhea, and gallstones. And there’s strong evidence that eating a lot of red and processed meats increases your bowel cancer risk. Look for low-fat foods to reduce your risk of conditions (obesity, type 2 diabetes, heart disease) that affect your gut’s function.

EAT FOR… more energy

-SPINACH

It’s high in iron, low levels of which can floor our energy reserves. Also, try kale and chicken or turkey (especially dark meat). ‘Boost your absorption of iron from plant foods by teaming with a source of vitamin C,’ says nutritionist Rob Hobson. Try cauliflower, red peppers, berries or a glass of orange juice.

-BRAZIL NUTS