.png)
GUT HEALTH CHECK LIST - SIMPLIFIED
You've probably been hearing a lot about gut health recently and it can be quite overwhelming when you hear things like; fermented food, gut bacteria, prebiotics, probiotics, gut microbiome, polyphenols....
But one of the easiest ways to get you started in looking after your gut is to follow the rule of eating 30 plant foods a week. Simple. So let's do that!
When I first read this I thought, no way, I can't do that. But it's actually much easier than it first seems.
If you enjoy a challenge it's a great way to mix it up every day and diversify what you eat.
WHAT CONSTITUTES A PLANT FOOD
Basically anything that is natural and grows...
HERE'S MY DAILY LIST TO HELP YOU
I've numbered the plant based ones so you can see. I actually have managed 32 in an average day, but I have been following this way of eating for some time now
What I've noticed since eating with this in mind is that i eat more; more of the good stuff. It has also helped me to stop eating the same foods. So if I've had hummus at lunch made with chickpeas then at dinner i'll make sure to use a different type of bean.
Make your list and see how you fair and how you can make changes to your eating habits.
BREAKFAST
porridge with
sunflower seeds 1
pumpkin seeds 2
chia seeds 3
flaxseeds 4
honey
soya milk
SNACK
Mix of nuts
walnut 5
cashew 6
almond 7
homemade kefir made with soya milk
AFTER CLASS SNACK
Smoothie
spinach 8
banana 9
blueberries 10
blackberries 11
almond milk
LUNCH
mackerel
eggs
homemade hummus (has garlic and chickpeas in it) 12, 13
red pepper 14
feta cheese
beetroot 15
grapes 16
strawberries 17
blueberries 18
raspberries 19
Greek yogurt
AFTERNOON SNACK
2 x tangerines 20
DINNER
vegetable curry and rice
onion 21
garlic
chilli 22
herbs and spices (you can count these too. I've not this time)
aduki beans 23
pumpkin 24
yellow pepper 25
courgette 26
broccoli 27
spinach (already counted earlier in the day)
brown rice
DRINKS
homemade orange/apple and ginger juice
oranges 28
apples 29
ginger 30
coffee (it counts!!) 31
TREATS
dark chocolate (it counts!!) 32
So what are you waiting for? Make your list for an average day and see how you fair. If you find that you are doing well, but you eat the same foods every day, then use this as a way to make a change. Let me know what your daily count is next time i see you :)
Comments