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Dr Rupy's good gut guide
Expert ways to naturally support your gut in just four weeks
Dr Rupy's good gut guide
Expert ways to naturally support your gut in just four weeks
Dr Rupy Aujla
Gut-friendly food from TV’s favourite GP
Week 1 – Get plant power
The first step in your four-week gut reset is to add more plants to your diet. Why? Well, because plants include fruit and veg, as well as the nuts and seeds you swirl over porridge, the legumes you turn into houmous and the grains you throw on a simple salad. It’s something we’ve been encouraging here at H&B for ages – it’s why you’ll find Plant Points on so many of our foods.
“I think the traditional explanation for why plants matter is that they contain vitamins and minerals, but the other vital fact is that plants contain fibre,” says Dr Rupy.
If you’re struggling with toilet regularity, as one in seven people currently are, research shows fibre can help. And if regularity isn’t your problem, more fibre can also improve stool consistency – though as with any medical issue, it's best to speak with your GP to find out the cause.
“Fibre doesn’t just feed us – it also feeds our microbes,” adds Dr Rupy. When they get enough of it, the microbes can effectively break down food to create metabolites – small molecules that help with the maintenance, growth and normal function of cells, including the cells lining your gut.
“With the right tools, your gut microbes will be able to create the best environment for themselves to thrive in – which also benefits you. You can think of fibre as the paintbrush that allows them to redecorate their home,” explains Dr Rupy.
To start this reset challenge, we’re focusing purely on quantity – and according to Dr Rupy, the standard five-a-day may not be enough. “We should be aiming for around ten portions of fruit and veg a day, which is the equivalent of 800g,” he says. In addition, you can aim for 80g of legumes, pulses and grains – although, for nuts and seeds, a portion is around 15-30g.
In research from Imperial College, people who ate ten 80g servings of fruit and veg a day had a 16% reduced risk of heart disease and a 13% reduced risk of cardiovascular disease.
But please, step away from the plain, over-boiled carrots: making your plants taste delicious matters. “Cooking plants with herbs and spices adds the enjoyment factor, and they also contain the same good-for-you chemicals as fruits, vegetables, nuts and seeds in really, really high amounts. That's what gives them their pungent, earthy tones,” says Dr Rupy.
Whether you fry broccoli with garlic and chilli or roast sweet potato in cumin, there are loads of ways to make your plants taste delicious. In Dr Rupy’s green chickpeas on toast recipe, he perks up plants with flavourful spices and tahini for a veg-packed breakfast or lunch.
- Embrace legumes, pulses and seeds, as well as fruit and veg
- Go wild with herbs and spices for added enjoyment
- Start the day with a hearty plant packed breakfast and you are already winning!
Dr Rupy’s recipes
Green chickpeas on toast
Green chickpeas on toast
Looking for something different to serve as a quick breakfast or snack? Look no further…
You might not think of putting chickpeas on toast, but this is actually really easy and delicious. Plus, it's high in fibre (something most of us are lacking), so swerve the baked beans and say hello chickpeas.
Supergreen kale salad with 1,000 seeds
Supergreen kale salad with 1,000 seeds
How can you pack in even more nutrients with your kale salad? By adding seeds, seeds and yet more seeds
Salads are so versatile, you can pretty much add anything you want in them. Which is why we've decided to add 1,000 seeds (or thereabouts), because there are no rules here.
Plant power
Hungry for more?
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before making any major diet or lifestyle changes, and to check if there’s an underlying cause for any issues you’ve been experiencing.
This article contains the thoughts of Dr Rupy Aujla and Holland & Barrett cannot be held responsible for them.
