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Digital Subscriptions > Healthy Food Guide > July 2018 > 20 foods to boost your gut health

20 foods to boost your gut health

Increase the variety in your diet with a rainbow of plant-based ingredients, and the diversity of your gut bacteria will also increase (along with beneficial molecules such as short-chain fatty acids, which can affect your mood). Try these top choices from registered nutritionist Miguel Toribio-Mateas to feed your gut

1 ALL BRASSICAS Broccoli, cabbages (all colours and shapes), cauliflower and brussels sprouts are all antiinflammatory. Eat at least one serving as part of at least one meal of your day, every day.

2 LEEKS, ONIONS AND SPRING ONIONS These share with brassicas a high soluble-fibre content, plus some insoluble fibre (roughage) and a lot of sulphur, which is great for the liver as well as the gut. Red onions are also rich in anthocyanidins, highly anti-inflammatory molecules. Leeks are an excellent source of insoluble fibre, including a type of fibre called inulin, which is intensely prebiotic. They also provide good amounts of a flavonol called quercetin that also acts as a prebiotic, feeding Bifidobacteria in particular. Make use of all of these by cooking up a soup.

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About Healthy Food Guide

We share the top 20 foods to reboot your gut health, which experts are now linking to better overall health – from successful weight loss to better heart and mental health. We also help you spot early signs of bowel cancer, correct your computer slump to sort out back pain (and look years younger), identify your personal eating style (to find the kickstart diet that will work for you), and Dr Dawn Harper has words of advice from behind the bedroom door for anyone feeling the heat of menopause… Plus healthier barbecues and a Mediterranean-inspired meal plan, complete with portion guide