Healthy Gut Handbook
Lose weight and boost your health with this simple 28-day plan
Justine Pattison With a foreword by Professor Tim Spector, director of the British Gut Project
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First published in Great Britain in 2017 by Seven Dials an imprint of The Orion Publishing Group Ltd Carmelite House, 50 Victoria Embankment London EC4Y 0DZ An Hachette UK Company 1 3 5 7 9 10 8 6 4 2 Copyright © Justine Pattison 2017 The moral right of Justine Pattison to be identified as the author of this work has been asserted in accordance with the Copyright, Designs and Patents Act of 1988. All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without the prior permission of both the copyright owner and the above publisher of this book. A CIP catalogue record for this book is available from the British Library. ISBN (Trade Paperback) 978 1 4091 6691 7 ISBN (eBook) 978 1 4091 6693 1 Designed by Matt Inwood Photographs by Cristian Barnett Printed and bound by CPI Group (UK) Ltd, Croydon, CR0 4YY Every effort has been made to ensure that the information in this book is accurate. The information will be relevant to the majority of people but may not be applicable in each individual case, so it is advised that professional medical advice is obtained for specific health matters. Neither the publisher nor author accept any legal responsibility for any personal injury or other damage or loss arising from the use or misuse of the information in this book. Anyone making a change to their diet should consult their GP, especially if pregnant, infirm, elderly or under 16.
The 28-day healthy gut plan
How to use this plan The aim of this eating plan is to help your body function more effectively. Research shows that by looking after your gut, you can reboot your health, lose weight and live longer. This plan provides plenty of ideas for meals brimming with the probiotics, prebiotics and polyphenols that will make your gut happy, but as we’ve seen, lifestyle is important too. I’d say that there are five steps to achieving gut nirvana. • Eat a varied diet of fresh, unprocessed food, including lots of fruit and vegetables. • Include plenty of probiotic fermented foods and fibre-rich prebiotic foods. • Eat natural foods rich in polyphenol antioxidants, such as extra virgin olive oil. • Avoid antibiotics unless absolutely necessary. • Avoid stress, take exercise and eat mindfully.
The diversity diet This plan follows proven ways to improve your health, such as the Mediterranean diet, and incorporates new ideas that have recently been shown to encourage microbe diversity and lead to weight loss, plus better health, energy and mood. The Mediterranean diet is rich in plant-based foods such as vegetables, fruit, legumes (fresh beans and peas, dried beans and lentils) and wholegrains. It contains moderate amounts of chicken and fish, and a little red meat. Most of the fat is unsaturated and comes from foods such as extra virgin olive oil and nuts as well as saturated fats from cheese and yogurt. Having a small amount of red wine regularly is also thought to be beneficial to health. Research has shown that this way of eating can improve weight loss, give better control of blood sugar levels and reduce the 74 | THE HEALTHY GUT HANDBOOK
risk of depression. It has also been associated with reductions in levels of inflammation – a risk factor for heart attack, stroke and Alzheimer’s disease. The plan follows the Mediterranean way of eating, but there’s no need to eat just Mediterranean-style dishes. I’ve created a huge variety of fibre-recipes whic