The Healthy Gut Handbook

by Justine Pattison, Professor Tim Spector (Introduction)

Overview

Lose weight and improve your health with delicious recipes and an easy-to-follow 28 day plan, with an introduction by Professor Tim Spector.

A healthy gut is vital to our digestion, energy levels, weight and wellbeing. The Healthy Gut Handbook is a practical guide to boosting your gut health, and choosing foods that make you feel and look great. It includes a 28-day plan to kick-start a healthy gut, and helpful tips on how to maintain this way of eating for life.

Over 80 tasty and simple recipes are full of easy-to-find and inexpensive ingredients vital to gut health, from yoghurt and olive oil to pulses, fermented foods, proper cheeses, and even wine and chocolate! With easy-to-follow daily planners, space to make your own notes and ideas on how to track your progress, The Healthy Gut Handbook makes eating for gut health simple, fun and, best of all, delicious!


With an introduction by Professor Tim Spector, director of the British Gut project.

Product Details

ISBN-13:	9781409166924
Publisher:	Orion Publishing Group
Publication date:	11/01/2022
Pages:	320
Product dimensions:	5.00(w) x 7.70(h) x 1.00(d)

About the Author

Justine Pattison is the UK's favourite diet recipe writer and specialises in creating recipes for some of the UK's top TV chefs and food presenters. She is a contributor to the GUARDIAN, BBC GOOD FOOD and MAIL ONLINE, and is the author of FREEZE and the WITHOUT THE CALORIES series. She has a Facebook page https://www.facebook.com/pages/Justine-Pattison and a Twitter account @JustinePattison.

Table of Contents

List of illustrations ix

Foreword Professor Tim Spector 1

Introduction 10

Part 1

1 What happens In the gut? 15

A brief introduction to your gut 16

2 Eating for a healthy gut 24

The importance of fibre 25

Prebiotics 28

Probiotics 41

Other gut-friendly foods 48

How to include greater diversity 58

3 Living a gut-healthy lifestyle 62

Stay hydrated 63

Keep moving 65

The perfect poo 67

Avoid stress and eat mindfully 70

Part 2 The 28-day healthy gut plan 73

How to use this plan 74

The meal plan 82

What's next? 114

Frequently asked questions 116

Part 3 The recipes 125

Gut-happy platters 126

Soups 137

Chicken 151

Lamb, beef and pork 173

Fish and seafood 191

Meat-free meals 207

Breakfasts and brunches 231

Ten-plus salads 247

Salsas, small salads and sides 265

Dips, dressings and breads 285

How to make the most of your freezer 298

A few notes on the recipes 300

General Index 302

Recipes Index 305

Acknowledgements 309

Credits 310