Fifteen Simple Steps to a Healthy Gut
1. Aim for sufficient sleep a night and aim to go to bed and get up at the same time seven days a week.
1. Eat fruit and vegetables with bright colours (indicating polyphenols) and look for fibrous options.
1. Target a diet providing access to 30 plant varieties each week. Count nuts, seeds and spices.
1. Include fungi in your regular diet and your count and avoid bargain shelf mushrooms except for flavouring.
1. Avoid snacking and occasionally fast overnight for at least 12hours and containing your sleep period
1. Moderate on alchoholic beverages and look for drinks high in polyphenols. (look it up!)
1. Eat LESS animal protein but eat the BEST quality available. (Pay dearly for your meat and fish)
1. Avoid calorie counting and avoid ultra-processed food. (Consciously seek foods with high nutritional value).
1. Seek out out foods rich in PRE-biotic fibres beneficial to your mocrobiome. Leeks, onions, artichokes, cabbages
1.There is no evidence that food supplements are beneficial except for ill or pregnant people and even then ...
1. Food is medicine and good food is good medicine and natural remedies can be more beneficial than drugs
1. If eating convenience look for options with the least ingredients or processing. (Fish'n'chips is fish and chips)
1. A very simple 'rule' is to cook for yourself if and when you can and use simple wholefood ingredients.
1. Eat something fermented every day if possible and vary the item as much as possible.
1. Move about and get physical exercise by day. Twice a week do something strenuous. Sex is great if available.
Each item is numbered 1 because all are of equal importance.
No one item enhances a healthy gut more than any other.
Without being obsessive do some research to enhance your knowledge on the subject of diet.
"Hydration" is a just a fashionable word. Just make sure your body is constantly hydrated
Research indicates that a 'good' diet provides more than half the body's needs for water.
Daily urine flow observations indicates hydration state. Minimum daily about 300mls.
This website is supposed to be definitive and is well-meaning but it relies on averages.
https://www.nhs.uk/live-well/eat-well/digestive-health/good-foods-to-help-your-digestion/
Avoid well meaning advice. There is no such thing as an average person. Your gut is unique.
1. Aim for sufficient sleep a night and aim to go to bed and get up at the same time seven days a week.
1. Eat fruit and vegetables with bright colours (indicating polyphenols) and look for fibrous options.
1. Target a diet providing access to 30 plant varieties each week. Count nuts, seeds and spices.
1. Include fungi in your regular diet and your count and avoid bargain shelf mushrooms except for flavouring.
1. Avoid snacking and occasionally fast overnight for at least 12hours and containing your sleep period
1. Moderate on alchoholic beverages and look for drinks high in polyphenols. (look it up!)
1. Eat LESS animal protein but eat the BEST quality available. (Pay dearly for your meat and fish)
1. Avoid calorie counting and avoid ultra-processed food. (Consciously seek foods with high nutritional value).
1. Seek out out foods rich in PRE-biotic fibres beneficial to your mocrobiome. Leeks, onions, artichokes, cabbages
1.There is no evidence that food supplements are beneficial except for ill or pregnant people and even then ...
1. Food is medicine and good food is good medicine and natural remedies can be more beneficial than drugs
1. If eating convenience look for options with the least ingredients or processing. (Fish'n'chips is fish and chips)
1. A very simple 'rule' is to cook for yourself if and when you can and use simple wholefood ingredients.
1. Eat something fermented every day if possible and vary the item as much as possible.
1. Move about and get physical exercise by day. Twice a week do something strenuous. Sex is great if available.
Each item is numbered 1 because all are of equal importance.
No one item enhances a healthy gut more than any other.
Without being obsessive do some research to enhance your knowledge on the subject of diet.
"Hydration" is a just a fashionable word. Just make sure your body is constantly hydrated
Research indicates that a 'good' diet provides more than half the body's needs for water.
Daily urine flow observations indicates hydration state. Minimum daily about 300mls.
This website is supposed to be definitive and is well-meaning but it relies on averages.
https://www.nhs.uk/live-well/eat-well/digestive-health/good-foods-to-help-your-digestion/
Avoid well meaning advice. There is no such thing as an average person. Your gut is unique.
71p of double-discounted bargains from Tesco. Scallions chopped finely across the grain are incorporated into the coleslaw with a liberal sprinkling of freshly ground black pepper ... maybe some 'shredded' cheese stirred in.
All this on a couple of slices of Chleb Babuni enhanced with Kerry Gold Butter.
This mix or a variant is a frequent lunch on board and in Summer makes for a very pleasant and relaxing lunch on deck. A nice Riesling goes well alongside. I mention these details so that you get the idea that off-grid living does not involve sack cloth.
All this on a couple of slices of Chleb Babuni enhanced with Kerry Gold Butter.
This mix or a variant is a frequent lunch on board and in Summer makes for a very pleasant and relaxing lunch on deck. A nice Riesling goes well alongside. I mention these details so that you get the idea that off-grid living does not involve sack cloth.
Co-op does a nice sliced sourdough which can be toasted on one side in the clam pan, coming out all soft and steamy ready for a mixture of coleslaw and steamed curly-kale which is always cheap, Kale is frequently discounted and steams nicely with a tiny drop of water and a knob of lard in the pressure cooker.
