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
Denne historien er fra October 22,2019-utgaven av WOMAN'S WEEKLY.
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Denne historien er fra October 22,2019-utgaven av WOMAN'S WEEKLY.
Start din 7-dagers gratis prøveperiode på Magzter GOLD for å få tilgang til tusenvis av utvalgte premiumhistorier og 9000+ magasiner og aviser.
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Patchwork PROJECTS
Easy ideas to show off English paper-piecing techniques
Night train to BERLIN
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French FANCY
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Here's how to find out what you are eligible for
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We took a grown-up GAP YEAR!
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In an age of cinema complexes, we celebrate five historic and beautiful picture houses that have stood the test of time
'My diet during Bake Off is cake and alcohol!'
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