Meet our experts

HELLO

With Christmas looming, you’re probably anything but

Your say…

This month you value our diet and drinking advice, but want us to cook more seasonally

Your road to RECOVERY

Do you have several gut symptoms, including tummy pain? Taking charge of your digestive health could transform your wellbeing

Discover the cause of your TUMMY TROUBLE

This can be quite tricky, because you can’t simply take a test. Identifying IBS therefore involves ruling out other possibilities

Are your symptoms really IBS?

Self-diagnosing IBS can be a risky business, but answering the questions below will give you a clearer idea of your condition and help identify your particular symptoms. If you do this before you visit your GP, it will make it easier to pinpoint the problem

CHANGING your diet

Diet has revolutionised the way we manage IBS, with research demonstrating that the majority of people are able to improve their symptoms by making changes to what they eat and drink

UNDERSTANDING FODMAPs

If your IBS is more stubborn and doesn’t respond to limiting and monitoring your intake of trigger foods, it’s worth considering a diet that’s low in FODMAPs

The foods that can MAKE A DIFFERENCE

If you’re eager to try a low-FODMAP approach but aren’t yet ready or able to work with a doctor or dietitian, try substituting some of the problem foods for more gut-friendly alternatives

Find your route to a HEALTHIER GUT

Use this step-by-step process to help you tailor your diet to improve your health

5 TAKEAWAY tips

You may need to try a variety of tactics to help manage this complex condition. Here are five things to consider when you’re looking for ways to alleviate symptoms

HEALTHY STARTS

The latest news, trends, research updates and best buys

The healthy cook’s MICHELIN-STAR MENU

A new study has revealed the top 10 ingredients used by restaurants with two or three Michelin stars. Here’s how to use them at home…

DIET-FRIENDLY CHOCOLATE BARS

This year you can treat all your loved ones, even if they’re on a special diet. Trinity Hislop has picked the best alternatives to traditional chocolate bars – because no Christmas stocking is complete without one!

The HFG wellbeing wishlist

Indulge family and friends with a gift that has the feelgood factor. Trinity Hislop delivers our top picks for a healthier lifestyle, from convenient food prep to fitness motivation

EAT, DRINK, BE MERRY… & beat stress

Too much going on this season? Dietitian Juliette Kellow reveals the festive foods that will help you dial down the tension, promote calm and even increase feelgood hormones

STRESS-BUSTING FESTIVE FOODS

When festive stress reaches its peak (some time around

Walnuts Why they’re not just for Christmas…

Forget that single decoration on top of the walnut whips our grannies loved. Eating a handful of walnuts regularly offers plenty of health benefits. Melanie Leyshon looks at their nutritional virtues, while Phil Mundy shares three easy festive recipes

3 EASY WALNUT RECIPES

HFG recipe consultant Phil Mundy’s ideas for enjoying them as a snack, supper or treat

THE BEST GIFTS MONEY CAN’T BUY

It’s a time to give… and to receive. But if Christmas sometimes seems overly commercial, it’s worth remembering the best presents don’t have to be expensive or destined to be thrown away. Jo Waters talks to five big-hearted women who each gave a very special gift – either to a loved one or to a complete stranger

TEA & SYMPATHY AT THE listening café

Imagine a place you can take your stress – and leave it behind. The rise in popularity of special after-hours sessions in mainstream cafés is proving how good it feels to talk, says Laura Day

Decorating with herbs

HOME-GROWN ADVICE FROM JENNIFER IRVINE

CAN’T SLEEP? Let me tell you a story…

Bedtime stories are no longer just for children. Audio books and mobile apps are being put to use to help adults beat poor sleeping habits, reports Laura Day

DECEMBER

From speedy, fuss-free meals for busy days to party nibbles and festive dishes for guests, you’ll find all the recipes you need to stay calm, healthy and well fed…

A special start to the day

These pretty bowls of porridge with nutritious toppings turn holiday breakfasts into a treat

On the FLEXITARIAN MENU today…

Mince no longer just means beef – poultry and plant-based options taste as good (or even better, some say). Try our ideas to use this versatile ingredient every which way

Healthy tonight

Keep your energy levels up on busy days with our nutritionally balanced family pleasers

Dinner for one

Give eggs on toast a sophisticated spin with this 10-minute wonder

6pm panic

High in iron and protein but low in fat and salt, this creamy pasta is a healthy fix for cold winter evenings

DO THE ROUNDS WITHOUT RUINING YOUR DIET

It’s easy to get carried away when the canapé trays glide by. Follow nutrition editor Amanda Ursell’s bite-size tips for choosing those nibbles wisely, and tucking into eight to 10 items can turn into a nutritious and fun alternative to a meal

HEALTHY HOMEMADE CANAPÉS

Each recipe makes 10 SERVINGS

MEAT-FREE FEASTING

Traditional Christmas sides have never looked or tasted so good. In fact, our little flavour twists elevate these veggies to a star status all of their own

FRESH from the FREEZER

Pop these delicious free-from dishes into the freezer, ready to reheat after late-night shopping trips

FESTIVE LOAF CAKE

Looking for a bake with seasonal flavours but less fat and sugar? This mix-in-one loaf is a Christmas gift – it’s dramatically lower in calories and involves minimum effort

Take a can of REDUCED-FAT COCONUT MILK

Keep a can in the cupboard to whiz up sweet or savoury dishes – perfect for adding a creamy consistency and subtle sweetness

YOUR DIET PLAN YOUR WAY

The delicious, nutritious and versatile way to lose weight and keep it off for good

NOW KEEP GOING… Pick and mix your meals

On our website Recipes at healthyfood.co.uk

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References

Your guide to the research behind this month’s stories and features

Nutrition lowdown

We cut through the science to help you work out how our recipes – and the foods you buy in the supermarket – fit into a balanced, healthy diet

Calling Santa’s little health helpers

Look after yourself and your guests with Dr Dawn Harper’s checklist for a trouble-free Christmas