Research from the American Gut Project found the single best thing you can do for your gut health is to eat 30 different plant foods a week. Leading UK gut experts such as Prof Tim Spector and Dr Megan Rossi, support this advice. It might seem a tall order but the term “plant foods” includes not just fruit and vegetables but grains, legumes, nuts, seeds, herbs and spices.
This week, give your gut a further boost by reducing the added or “free” sugar in your diet. Studies show that a high sugar intake can negatively alter our gut bacteria leading to an increased risk of chronic inflammation, which in turn makes us more susceptible to weight gain.
Most of the added sugar we consume comes from ultra-processed foods (UPFs) such as biscuits, breakfast cereals, soft drinks, ready meals, sauces and dressings.
Check the ingredients in the things you buy regularly. If they contain more than 5g of sugar per 100g – the NHS defines “low sugar” as less than 5g/100g – or any unrecognisable ingredients, look for a lower-sugar, non-UPF alternative, or make your own homemade version.