Eat Yourself Healthy: An easy-to-digest guide to health and happiness from the inside out. The Sunday Times Bestseller

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For example, if you feel your best on a low carb diet, simply choosing low carb foods like nonstarchy veggies, proteins, and fats more often than high carb foods will usually suffice. Highly processed foods You don’t need to deprive yourself toeat well. Dr Hannah Forster shows us howto focus on positive changes instead Some foods are better for you than others. For some of us, chocolate, crisps, and doughnuts may be our favourite foods. But we can’t eat them all of the time. Although they taste nice, they don’t give you all the stuff you need to live a healthy life. Choose semi-skimmed, 1% fat or skimmed milk, as well as lower fat hard cheeses or cottage cheese, and lower fat, lower sugar yoghurt. Studies have found that people with depression and people who sleep poorly often have abnormal gut microbes. Eating to boost your gut bacteria (hungry yet?) could improve your mood as well as your diet. How to achieve this is different for everyone, and you may need to try changing your diet more than once to find the best foods for you. Try eating pre and probiotics, more veg and fibre and vary your diet. Pre and probiotics

I suspect there is a lot I could learn from the book about caring more for my gut, however in my case, having only seen a part of the book, the jury remains out. For a healthier choice, use a small amount of vegetable or olive oil, or reduced-fat spread instead of butter, lard or ghee. What’s more, if your current diet is high in ultra-processed foods and beverages like fast food, soda, and sugary cereals but low in whole foods like vegetables, nuts, and fish, you’re likely not eating enough of certain nutrients, which may negatively affect your overall health ( 10). Summary Try to avoid sugary soft and fizzy drinks, as they're high in calories. They're also bad for your teeth. Although you may not enjoy trying new foods, research shows that the more you’re exposed to a food, the greater your chances of growing accustomed to it ( 18, 19). Macronutrient ratiosA wholegrain lower sugar cereal with semi-skimmed milk and fruit sliced over the top is a tasty and healthier breakfast. Further information The author has an easy to understand style of writing and although she does discuss some of the bio-science and physiology involved, I don't imagine it'll be beyond the scope of the average layperson. The book has a lot of charts and quizzes to fill out to analyze the reader's current gut biome and general gut health as well as a lot of suggestions for improvement. It's recommended that you eat at least 5 portions of a variety of fruit and vegetables every day. They can be fresh, frozen, canned, dried or juiced. The list of what to restrict runs across all of the food groups, from fruit and vegetables to health alternatives, such as agave syrup, to hidden ingredients, like the soy flour used in many crisps, sausages and protein bars. Low FODMAP Diet benefits Try to choose a variety of different foods from the 5 main food groups to get a wide range of nutrients.

The best way to get all the vitamins and minerals you need is through eating the food that contains them.The data collected on the amount of FODMAPs in certain foods is protected,' explains Dr Megan Rossi ( @theguthealthdoctor), a research associate at King’s College London who also runs a gut clinic on Harley Street. Unfortunately the review copy I received wasn't easy to read on the Kindle as paragraphs seemed to be overlaid. Also, only a short part of the book was available for review so I have seen only very few recipes, so I couldn't really comment on that aspect of the book. Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke. If you're underweight, see underweight adults. If you're worried about your weight, ask your GP or a dietitian for advice. 7. Do not get thirsty If you feel the FODMAP approach isn’t for you, there are increasingly other options. Researchers are actively working towards building an evidence base for other approaches to IBS treatment, from hypnotherapy to yoga.

Hailed by some as the answer to serious bloating issues, endorsed by Kirsten Dunst and Tyra Banks, it feels like the Low FODMAP Diet could become the new 'gluten-free'. Milk and dairy foods, such as cheese and yoghurt, are good sources of protein. They also contain calcium, which helps keep your bones healthy. Adding a tablespoon of dried fruit, such as raisins, to your morning cereal is an easy way to get 1 portion.Pulses, including beans, peas and lentils, are naturally very low in fat and high in fibre, protein, vitamins and minerals.