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

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Alongside Megan’s gut-friendly recipes, this book also includes expert advice on how to deal with common complaints such as IBS, constipation and bloating, as well as how to diagnose food intolerances, and manage good gut health with sleep and exercise routines. Supercharge your digestive health and transform your overall wellbeing with this ultimate guide that promises to make you happier and healthier from the inside out. Our digestive tract is the barrier between our body and the environment. This means that food doesn’t really get into our body until long after we’ve eaten it – after it has passed through our gut lining’s defense barrier and into our bloodstream. If you think about it, this is a huge responsibility for our gut, and it explains why it’s equipped with an incredible 70 percent of our body’s immune cells.” Try to eat less saturated fat and choose foods that contain unsaturated fats instead, such as vegetable oils and spreads, oily fish and avocados. In her latest book, Dr Megan Rossi (PhD, RD) shares everything you need to know about boosting gut health and plant-based eating. Includes over 80 mouth-watering deliciously diverse recipes, savvy cooking tips and 3 menu plans that make it easier and tastier than ever to increase your plant intake and enjoy your favourite meals. 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.

Drizzle olive oil in the skillet on medium-high heat and let it get nice and hot. Then add the garlic and sauté for about one minute, stirring constantly so that the garlic doesn’t burn. 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. You need some fat in your diet, but it's important to pay attention to the amount and type of fat you're eating. Fruit and vegetables are a good source of vitamins and minerals and fibre, and should make up just over a third of the food you eat each day.

Fill up on fruit and veg 

In ‘Love Your Gut,’ readers are introduced to the intricate world of their gut microbiome. The book serves as a comprehensive resource for understanding, nurturing, and optimising one’s gut health. Megan Rossi emphasises that the path to overall health and well-being lies within our gut – the hub of our metabolism, immunity, and even mood regulation. Instead of promoting one-size-fits-all solutions, the author delves into the personalised nature of gut health, offering insights into what an individual’s gut truly requires. 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. On average, men should have no more than 30g of saturated fat a day. On average, women should have no more than 20g of saturated fat a day. Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke.

The photography is clear and attractively done. Tutorial photos are easy to follow. Serving suggestions and food styling are attractive and appropriate. Free sugars are any sugars added to foods or drinks, or found naturally in honey, syrups and unsweetened fruit juices and smoothies. I encourage my patients to get a 'rainbow variety' of foods in their weekly diet as a way of ensuring a good collection of these different compounds," says Dr Rupy Aujla, author of The Doctor’s Kitchen. He suggests we include at least two different coloured vegetables at every meal time, vary them throughout the month and experiment with seasonal veg to make the most of what medicinal properties our food has to offer. Fix your eating hours Try to avoid sugary soft and fizzy drinks, as they're high in calories. They're also bad for your teeth. Stay hydrated: You’re less likely to overdrink if you’re hydrated. Alcohol is a diuretic so you need to replace the fluid you’re losing. Replace it with water – not wine!You can choose from fresh, frozen and canned, but remember that canned and smoked fish can be high in salt. Megan Rossi, PhD, RD, known as the Gut Health Doctor, holds a prominent position as one of the globe’s foremost experts in gut health. Question your beliefs: Examine if your reasons for drinking are based in reality. Is that drink really relaxing? Are you having fun? Are you happy? Answer those and decide if alcohol is going to benefit you that night. Cooking your own meals can help youeat healthily by allowing you to controlthe amount of fat, salt and sugar you add. The hidden world of microorganisms within us, known as the gut microbiome, plays a crucial role in our overall health, influencing metabolism and even emotions. Understanding and nurturing this internal universe is essential, making the journey toward a healthier gut a cornerstone for a better quality of life.

A wholegrain lower sugar cereal with semi-skimmed milk and fruit sliced over the top is a tasty and healthier breakfast. Further information If you're trying to lose weight, aim to eat less and be more active. Eating a healthy, balanced diet can help you maintain a healthy weight. You don’t need to deprive yourself toeat well. Dr Hannah Forster shows us howto focus on positive changes instead Keep an eye on the fats you add when you're cooking or serving these types of foods because that's what increases the calorie content – for example, oil on chips, butter on bread and creamy sauces on pasta. 2. Eat lots of fruit and veg My top take away from 'Eat yourself healthy' is the suggestion for gut goodness bowls. Rossi provides you with various ingredients divided into columns like 'Fibre Base' 'Fermented Flavours' 'Healthy fats' and 'Dress and Coat'. You then essentially mix and match ingredients from these columns to create your own gut goodness bowl. I think its a great idea, you know you're making healthy choices, and with just a few ingredients you can create a whole variety of different choices.

Simple Sautéed Vegetables

There are 2 main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.

Children under the age of 11 should have less saturated fat than adults, but a low-fat diet is not suitable for children under 5.My only disappointment was in the recipes. As much she talks plant based, 95% of the recipes include, eggs, probiotic yogurt, dairy kefir, cheese. She's big on probiotic yogurt and kefir. Even a how to make your own. There's no mention on substitutions or if a plant based work around would be possible with each recipe. I suspect there is a lot I could learn from the book about caring more for my gut, however in my case, having only seen a part of the book, the jury remains out. 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