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

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Megan is my idol – so passionate and knowledgeable! She has so many great tips and the recipes are easy, delicious and healthy!’– Davina McCall This book is full of great information on all things gut health. Megan really explains how the gut works in a way anyone could understand. There are also great recipes in her book as well!

There's been a lot of focus in the media the last few years on gastrointestinal research and the fascinating things we're learning about how our GI tract affects and informs our overall health. This book is an accessible, science based look at how to interpret our GI health and make improvements which can pay dividends in emotional health, well being, and everything from brain fuction, weight control, metabolic function, immune system, hormonal balances and more. All non-alcoholic drinks count, but water, lower fat milk and lower sugar drinks, including tea and coffee, are healthier choices. Similarly, although not all yogurts contain significant amounts of live microbes, yogurt has been linked with more pronounced health benefits in large studies, including weight management, compared to unfermented dairy products such as milk.” If you're having foods and drinks that are high in fat, salt and sugar, have these less often and in small amounts. But a healthy breakfast high in fibre and low in fat, sugar and salt can form part of a balanced diet, and can help you get the nutrients you need for good health.Leading the research at Monash, Gibson found a diet low in FODMAPs helped relieve IBS symptoms in 70% of sufferers. That’s because nutrients, including protein, carbs, fat, vitamins, and minerals, are what your body needs to thrive. “Nutrient density” refers to the amount of nutrients in a food in relation to the calories it provides ( 11). Drawing from the latest research and a decade of experience as a dietitian and consultant at The Gut Health Clinic, Dr Megan Rossi (PhD, RD) explains how to feed your gut for a happier, healthier you using simple, delicious and gut-boosting recipes. Oligo-saccharides: e.g. fructans (found in wheat, rye and some vegetables) and galacto-oligosaccharides (found in pulses and legumes) This means eating a wide variety of foods in the right proportions, and consuming the right amount of food and drink to achieve and maintain a healthy body weight.

Doing this will help balance yourdiet, which should mean you get all thenutrients, vitamins and minerals neededfor good health and the right amountof energy, making it easier to maintain ahealthy weight. Fill up on fruit and veg A healthy diet means that you are eating all the right things. An unhealthy diet means that you are eating too much of the wrong type of food. This is an excellent, evidence-based book on gut health with practical approaches on how to improve our gut health, self-manage some common gut symptoms with first-line advice and where to go if medical attention is required. This book (published 2019) is in line with current UK and international nutrition guidelines and current leading scientific evidence. I find it well written, with enough science to understand why gut health is important without the traditional jargon normally used to inflate an author’s ego or sell their own special ”diet”. It’s not one of those “diet books” that dictates special rules or tells you to exclude certain foods (which most of the fad diets insist are a “must” for eternal good health etc. Usual BS). The author is practicing dietitian in London (the only legally protected nutrition qualification in the UK) and holds a PhD in gut health (biomedical sciences). Reading this was a breath of fresh air in a literature field saturated with “nutrition-gurus” selling the latest detox juice-cleanse anti-cancer pseudoscience. Choose higher fibre or wholegrain varieties, such as wholewheat pasta, brown rice or potatoes with their skins on. Say bye bye to bloating, help with the stress of IBS and give a big warm welcome to wellness (...) with Megan Rossi's Eat Yourself Healthy (The Chris Evans Breakfast Show Virgin Radio UK)

7. Do not get thirsty

Eggs and fish are also good sources of protein, and contain many vitamins and minerals. Oily fish is particularly rich in omega-3 fatty acids. I've learnt so much from Megan, looking after my gut is now a priority and I feel so good for it. She's a huge inspiration to us. ( Ella Mills, author and founder of Deliciously Ella) The best way to get all the vitamins and minerals you need is through eating the food that contains them. Colonic bacteria in people with IBS may react differently to certain types of food, increasing the amount of gas produced and water content in the colon,' says Dr Majella O’Keeffe, dietitian and post-doctoral research associate at King’s College London, who is investigating the effects of FODMAPS.

Try to choose a variety of different foods from the 5 main food groups to get a wide range of nutrients. Almost a third of the book consists of high-fiber, plant-powered recipes that the author describes as offering flexibility for “intolerances, time limitations, space constraints, budgets, [and] cooking skills.” I tried a good sampling of the recipes and was happy with their flexibility, healthiness, and flavor. Some of the recipes looked very easy, and some were more challenging, but they did seem clearly written with helpful tips. All of the recipes feature a diversity of plant foods and can be made vegetarian; most could be made vegan. Many of the recipes include gluten, dairy, eggs, soy, or nightshades, but they are usually still workable with her suggested substitutions or omissions for those with allergies or intolerances.

In the evening, have a portion of vegetables with dinner and fresh fruit with plain, lower fat yoghurt for dessert to reach your 5 A Day. Edit: remember that this is a book, and therefor will not be the same as personalised nutrition care available between a dietitian and their patient/client. Individuals with diagnosed medical conditions should always seek out the appropriate medical professional or patient-centred care. It basically means cutting your intake of these foods, as Dr Gibson 'found that when you remove FODMAPs from the diet altogether, the impact on [IBS] symptoms was greater than if you just removed fructose or lactose by themselves.' Following a diet that’s rich in different kinds of food supports your gut bacteria, promotes a healthy body weight, and protects against chronic disease ( 14, 15, 16, 17). Drawing from the latest research and a decade of experience as a dietitian and consultant at The Gut Health Clinic, Dr Megan Rossi explains how to feed your gut for a happier, healthier you using simple, delicious and gut-boosting recipes.