Author: Nutrition 4 Fighters

I’m going to assume that many and most will have heard at least a passing comment or three in regards to the importance of gut health.

With danger of massively over simplifying a complex and still emerging area of science, I’m going to attempt to give a quick summary as to what all the big deal is about.

So in that tummy of yours there’s a pretty amazing collection of microbes. Although you have microbes all over your body, the ones in your digestive system are particularly powerful. There’s billions of these lil lovelies and they play a powerful role in both your physical health and your mental and emotional well-being.

The links between the microbes found in your gut and other systems in your body can’t be overstated. For instance, the gut and the brain are connected by the vagus nerve. Many powerful neurotransmitters such as serotonin, which influences both mood and gastrointestinal activity, are made in the gut, (ever had a ‘gut feeling’, ‘butterflies in your stomach’ or a ‘sinking feeling in the pit of your stomach’??).

Ok, so they’re mega important and getting it right can impact everything from your mood, memory, and learning, to your energy levels and capacity to recover from the rigours of life. Getting it wrong has been linked to obesity, depression and less we forget, your capacity to digest food properly!

I’m going to present a simple list of foods and drinks that can promote a healthy gut and therefore, a healthy you. This list was provided by Dr Joanna McMillan on her super accessible and absolutely free (?!) podcast series only available (to my knowledge) on audible – Gutfull: what to eat for a happy gut.

1. Amaryllidaceae family – onions, garlic, leeks
2. Cruciferous family – cauliflower, kale, sprouts
3. Legumes – kidney beans, chick peas,  lentils 
4. Whole grains – bread, pasta, rice 
5. Fermented foods & drinks – sauerkraut, kimchi, tempeh, yogurt, kombucha and kefir 
6. Berries and cherries 
7. Teas, herbal teas, coffee & cacao 
8. Leafy greens 
9. Extra virgin olive oil 
10. Nuts & seeds – unsalted & raw are best

These foods combine a host of gut friendly compounds such as probiotics; food for microbes in your digestive system, and probiotics; which can introduce new healthy bacterial strains. These are alongside polyphenols; plant components that act as antioxidants that protect against inflammation and oxidative stress in the body.

Now a quick word of caution from Dr Jo. She makes a super important point on these foods. There are some here which straight away you may well associate with making you, well, fart. A lot.

If this is the case for you,don’t despair. It could likely be that your lil gut microbes just aren’t used to these often fibre dense food choices and it may take some time for them to adjust. Don’t be put off though and just take it slowly by introducing them literally a spoonful at a time in your meals.

So this one is a favourite of mine if I’m not training, cutting weight or basically needing something comforting whilst doing nothing much but sitting on the sofa all day.

There’s plenty of fibre to help keep you feeling full and enough protein from the eggs and kidney beans to support growth and repair. There’s also a huge amount of antioxidants to support your immune health and lower inflammation in the body. The addition of extra virgin olive oil and cracked black pepper also ensures you’ll absorb all that goodness! Oh, and let’s not forget it’s a super low calorie meal.

Ingredients:(Serves 3 to 4) 

• 4 large free range eggs
• 1 diced onion
• 1 roughly chopped red pepper
• 3 garlic cloves
• 1 tsp of chilli
• 1 heaped tsp cumin
• 1 tsp paprika
• 1 stock cube
• 200ml boiling water
• 1 400g can chopped tomatoes
• 1 400g partially drained kidney beans
• 1/4 tsp black cracked pepper
• 1/4 tsp sea salt
• 1 tbsp extra virgin olive oil

Method 

• Gently heat the extra virgin olive oil (this is important as if you heat to high you will spoil it as it doesn’t tolerate high heat).

• Add the spices, salt & pepper and combine into a dry paste. Then add the diced onion and mix until the onion is lightly sautéed. Once translucent, remove onions from heat.

• Add the stock cube to the boiling water in a jug and mix with a fork until dissolved. Now add to the onions and place back on low heat.

• Add chopped tomatoes and after draining about half the can of the kidney beans, add and stir in to the soup.

• Finally add garlic, chopped red pepper and, digging out 4 little wells, crack the eggs into the soup.

• Allow to simmer on the low heat for around 10/15 minutes (or until the egg whites have cooked), serve and enjoy!

Please let me know how you get on, any additions you make and please share the recipe with your family and friends!

One way to think of the role of different macronutrients you eat is as the following; protein = recovery, carbohydrates = fuel and (healthy) fats = protection. With this in mind, it’s important to ensure you’re having a good balance of each one of them throughout your day.

Often people will over eat on carbohydrates and fats as they’re much more readily available in over the counter snacks. Protein on the other hand is not so often easily available.

It is especially important to keep your intake of good quality protein high if you’re training, recovering from injury and/or trying to loose body fat.

These homemade protein energy bars have a good balance of each macronutrient without a bunch of preservatives.
Ingredients:

• 150g dates
• 2 scoops 40g protein
• 3 heaped tbsp cacao
• 100g almond
• 50g yogurt
• Pinch of sea salt
• 15g cacao nibs

Method:

• Place dates in a food processor, ensuring all are de-stoned. Blend them, scraping down the sides occasionally, until all are completely pulped.

• Add all other dry ingredients and blend, again scraping down the mixture from the sides to ensure an even blend.

• Lastly add yogurt and re blend to a consistent mixture.

• Place the mixture in a greased deep oven tray. Pat the mixture down as tight as you can using the back of a spoon.

• Leave in the fridge for 30/45 minutes, remove and cut into equal squares. 👌

Although the humble naan bread is most closely associated to accompanying one of Britain’s favourite take aways, it’s also a simple convenient accompaniment to anyone of breakfast, lunch, dinner or a pre or post training snack.

Naan breads often include a few different ingredients but this recipe completely simplifies things and gives you a quick, easy and tasty recipe.

Combine your naan with a decent protein source and some tasty veggies for a far more exciting lunch time alternative to your standard sarnie. Best of all, barring a little salt and herbs, you really only need two ingredients!

Ingredients:

• 1 cup of self raising flour
• 1/2 a cup of half fat Greek yogurt
• 1/2 tbsp of Rosemary (optional)
• Pinch of salt (optional)

Method:

• Combine all ingredients in a mixing bowl and using hands, thoroughly mix ingredients together.

• Sprinkle flour on the a clear surface. Take a palm sized handful of the mixture and roll it out until its approximately 2mm thick.

• Melt half a tsp of coconut oil in a frying pan and coat the pan completely.

• On a medium setting, heat for around 3/4 minutes on each side. You should have enough mixture for around 5 naans.