Lose weight with the NHS weight loss plan, a 12-week weight loss guide that combines advice on healthier eating and physical activity. 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 In 2019, Megan went on to establish a London-based and online clinic for those suffering from issues in their gut and beyond. The Gut Health Clinic offers support for all nutritional needs using the latest scientifically proven strategies — from food intolerances and allergies to weight management, mental health, women’s health & more. Publisher’s Note: Love Your Gut was previously published in the UK under the title Eat Yourself Healthy. 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

Cottage cheese, for example, is often trotted out as a mood-boosting food because it is rich in tryptophan, which is essential for creating serotonin, the “happy hormone”. If only nutrition were that simple. Scientists have failed to find any evidence that eating foods (or supplements) rich in tryptophan affects mental health, with other amino acids in foods restricting its journey from stomach to brain. I learned that this restrictive diet over the years not only messed with my gut microbiota but also my mental health as well. The Eatwell Guide can help you get the right balance of the 5 main food groups. The guide shows you how much of what you eat should come from each food group. This is a very well written book full of solid information. It would make a superlative selection for readers looking for sensible science based diet and lifestyle information. The book and the writing are blissfully free from faddish outlandish pseudoscience. Choose lean cuts of meat and skinless poultry whenever possible to cut down on fat. Always cook meat thoroughly.

World-leading gut health scientist

This is the type of sugar you should be cutting down on, rather than the sugar found in fruit and milk. 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 Watch your calories. To maintain a healthy weight, eat only as many calories as you use up through physical activity. If you want to lose weight, take in fewer calories or burn more calories. The book explains how the gut microbiome (GM) can impact not only gut health but also other distant organs like the brain. The communication between the GM and various organs is elaborated through three communication styles: the immune system, the nervous system, and the circulation system. These interactions depend on the urgency of the message.

I’ve learnt so much from Megan, looking after my gut is now a priority and I feel so good for it‘– Ella Mills, founder of Deliciously EllaEating healthy can be easy, affordable and delicious. It’s all about making smart choices to build an overall healthy dietary pattern.

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. 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. 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.Alcohol adds extra calories, makes you hungry, affects your sleep and can give you a sore head in the morning if you overdo it. There’s no denying that alcohol should be limited as part of a healthy diet. Annie Grace, author of The Alcohol Experiment, offers the following tips on how to manage your intake.

You don’t need to deprive yourself toeat well. Dr Hannah Forster shows us howto focus on positive changes instead Includes helpful flow charts that aid readers in identifying issues and deciding if professional help is needed. Overall, this was a really great book. I like how it discussed not only diet, but also the importance of sleep, stress, and exercise. Gut health is affected by so many different factors and Megan really dives into these issues one by one.

8. Do not skip breakfast

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.