Digestion

Three top tips to balance your blood sugar levels

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Two strawberries and a banana make into a happy face

Balancing blood sugar levels effectively is one of the keys to overall wellness.  Whilst the body is generally able to manage the amount of glucose (sugar) within the blood stream very effectively, if your diet has ‘spiking’ levels then you’re going to feel out of whack in many ways.

Clinical Nutritionist Suzie Sawyer explains the highs and lows of blood sugar balance.

Suzie HFMA V4

In simple terms, what we eat is turned into glucose which is the body’s main fuel. Once this glucose enters the blood stream it triggers the release of the hormone insulin, which brings sugar levels in the blood down and pushes it around the body for storage and energy use. 

However, if you’re eating lots of highly processed or sugar-laden foods, the insulin response becomes greater, and you get more spikes and lows.  This makes it more difficult to control weight, to keep other hormones in balance, to maintain good energy levels and even mood.  Did you know that the brain uses about 30% of all the fuel the body produces? In short, blood sugar balance is really important for so many of our body functions and ultimately how we feel.

Here are my three top tips for keeping blood sugar in balance so you feel balanced too!

Eat protein at every meal

The good news is that protein is found in many different foods: meat, fish, dairy, legumes, nuts, eggs, poultry, hummus, quinoa, and other grains and peas.  Whether you eat animal produce or are vegan or vegetarian, there’s certainly plenty of choice.

A range of foods containing protein

The reason you need to eat some protein at every meal is because it stops blood sugar from spiking, essentially down to the hormone response being more favourable.  For example, a meal containing pasta with only a tomato-based sauce is not the best choice.  And whilst it might make you feel full just after eating it, you’ll quickly be hungry again.

Reduce your sugar intake

Whilst you don’t have to go completely ‘cold turkey’ on all sugar, eating sugar-laden sweets, biscuits, cakes, and pastries can cause issues.  Unfortunately, when we’re tired or just want a quick energy boost, we’ll often reach for something sugary to provide that much-needed boost.  However, the effects will be short-lived, and you’ll quickly hit a slump which may make you reach for something else to eat.  And so, the cycle continues.

A pile of sugar with the words 'no sugar' in

Instead, when you feel the desire for something sweet, reach for protein. For example, if you’re needing something quick, then a few spoonful’s of natural yogurt (dairy or plant-based) with some nuts and seeds would be a much better option.

Fibre and fat are your friends

Why?  Because foods containing either fibre or fat, or both, slow down the release of glucose into the bloodstream.

As an example, whole grain foods such as oats, contain plenty of fibre: they have not been refined which removes the fibre content.  Likewise, foods containing fat have the same beneficial effect. Whilst many people think of fat as being unfavourable, fat is essential for the absorption of fat-soluble vitamins, for the immune system, for keeping us warm and much more. And of course, for maintaining blood sugar in good balance.

Avocado on rye toast showing healthy breakfast

Starting the day with either some smashed avocado on wholemeal toast or a bowl of warming porridge of overnight oats, make great choices.  Plus, both dishes contain plenty of other essential nutrients to support your health and wellbeing.

With a few simple tweaks, you can balance blood sugar and balance your wellbeing too!

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What are prebiotics and why are they important?

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Close up on woman's stomach with hands making a heart shape to show a healthy tummy

Many of you will have heard of probiotics but may not be as aware of prebiotics.  The two are in fact a marriage made in heaven, but what do prebiotics do and where can we find them in food?

Clinical Nutritionist Suzie Sawyer shares the inside track on prebiotics.

Suzie HFMA V4

Essentially prebiotics act as food for probiotics, those all-important microbes living within the gut providing many and varied health benefits.  As such, both probiotics and prebiotics are essential for life.

How do prebiotics work?

Think of prebiotics as a gardener would when tending his plants:  everything needs to be seeded (probiotics) and then nourished (prebiotics).

Variety,Of,Prebiotic,Foods,For,Gut,Health,,Low,Carb,Diet,

Prebiotic-rich foods feed the gut microbiota, creating short chain fatty acids (SCFAs). These SCFAs are the fuel source for the colon, providing energy, maintaining its integrity, and helping repair any damage along the way. Once activated, they help reduce inflammation throughout the body and also talk to your genes, repairing any DNA damage.  So as humans, we cannot utilise prebiotics directly, but they have an important impact on the good bacteria residing in the gut.

 

What foods contain them?

Interestingly, it used to be thought that prebiotics were only found in foods containing soluble fibres such as oats, beans, and root vegetables but we now know they’re also found in plant polyphenols (which are rich in all fruits and vegetables). Prebiotics are also found in particular fats (red meat contains some, plus cottage cheese and yoghurt) and various polyunsaturated fats. These are all the things on which your gut microbiome thrives.

Prebiotic,Products,,Sources,Of,These,Bacteria,,Nutrient,Rich,Food.,Flat

The list of foods containing prebiotics is very long but includes asparagus, artichokes, avocados, beetroot, onions, garlic, tomatoes, bananas, root vegetables, lentils, green tea, and fruits. Even the sweetener, xylitol provides some prebiotics. When nutritionists talk about the benefits of eating a varied and colourful diet, this is one of the many reasons why.  Essentially, if you’re eating a good variety of vegetables as a minimum, your gut will benefit from the food it’s receiving.

Prebiotics are also commonly used in probiotic supplements, or on their own in supplement form.  Because they can start a feeding frenzy in the gut, especially in people who need them most, they can cause some wind and bloating in the first few weeks. This is actually a good sign that they’re working, although for sufferers it can be frustrating of course.

How do prebiotics help in the body

Prebiotics fulfil many functions in the body especially in keeping blood sugar levels in check, maintaining blood fats in the healthy range, and helping build bones. However, it’s when it comes to digestive health that their benefits are probably best known about and understood.

Close up of woman's tummy with her hands making a heart shape in front

Prebiotics promote the growth of our resident, most prevalent and healthy probiotics (good bacteria), the lactobacilli and bifidobacterial strains, essential for good digestive function. They help to with stool production and prevent and treat constipation, and diarrhoea too.  The gut needs to protect itself from unwanted and disease-causing bacteria, which is an important part of what these probiotic strains do.

Importantly, prebiotics help to keep the whole digestive system moving along in a timely fashion, which is an essential part of our overall health. SCFAs are critical in many bodily processes, including energy production and protecting the whole body, including the digestive tract, from free radical damage.  From a nutritional perspective, we always talk about the gut being the second brain, such is its importance and prebiotics are certainly an intrinsic part of our digestive health.

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What is the difference between probiotics and prebiotics?

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Female,Make,Shape,Of,Heart,With,Her,Hands.,Light,SummerYou’ve probably heard the words, but you may not be too sure of the differences or what they do. 

Probiotics and prebiotics play essential roles in our overall health, especially when it comes to digestive health.

Clinical Nutritionist Suzie Sawyer gives us the low-down.

SMALLER--4 Suzie Blog pic

What are probiotics?

A word cloud around Probiotics

The word probiotic literally means ‘for life’ such is their importance in our overall health.  They are live bacteria and yeasts that live inside the body, mainly in the digestive tract. The exact number of probiotic strains is thought to be around 400 but more research is being carried out all the time.  Much current research tends to be around some of most prevalent strains being Lactobacillus acidophilus and Bifidobacterium bifidum. Probiotics are often referred to as ‘friendly bacteria or flora’.

What are prebiotics?

Variety,Of,Prebiotic,Foods,For,Gut,Health,,Low,Carb,Diet,

Prebiotics are a type of non-digestible fibre that help feed the friendly bacteria. They are found in many different types of foods, especially specific fruits and vegetables. Prebiotics are sometimes referred to as the ‘fertiliser’ of the digestive tract because they stimulate growth and wellbeing of probiotics, and crowd out disease-causing bugs.

What do they do and how do they work together?

Essentially, probiotics do most of the work, but prebiotics are no less essential in providing their fuel (and they have big jobs to do too!)

Probiotics are crucial for human health and the more we know, the more we realise just how critical they are to our wellness.  They fulfil many different functions throughout the body, including encouraging healthy digestion and helping normalise constipation and diarrhoea. They also help to control and limit the production of parasites and pathogenic intestinal yeasts.

Close up of woman's tummy with her hands making a heart shape in front

Probiotics help to produce vitamins including vitamin K, Vitamin B12, folic acid and biotin, hence they have a big role to play in skin, bone, brain, and hair health.  They are essential for keeping the immune system in good shape and are needed to produce hormones, aid detoxification, and play a key role in mental wellbeing too.

We know that if probiotics aren’t correctly nourished then they can’t flourish, hence prebiotics being essential too.  Prebiotics not only help to feed the good guys, but research has found they aid calcium absorption, hence they are important for bone density. They play a key role in brain health, help the body process carbohydrates and have a role to play in balancing blood sugar levels. Prebiotics are often used on their own or alongside probiotics in supplements, to great effect, in cases of IBS and inflammatory bowel disease.

Where can you find them?

Probiotics are primarily found in fermented foods, which are widely eaten in traditional Asian diets.  They are naturally found in kefir from goat, cow, or sheep milk with kefir grains, and in kimchi made from fermented cabbage, cucumber, and radish. Sauerkraut, produced from fermented cabbage, miso, produced from fermented soya beans, and natural live yoghurt are other good probiotic choices.  Whilst they are not always the first-choice foods in traditional western diets, more and more people are realising their health benefits so are including them in recipes.

A,Set,Of,Fermented,Food,Great,For,Gut,Health,-

Prebiotics are widely found in bananas, oats, Jerusalem artichokes, green vegetables, onions, garlic, soybeans, chicory, and asparagus.  And if you’ve ever wondered why you may have more flatulence after eating these foods, it’s because they start a feeding frenzy in the gut.  However, once the gut is in better shape, the effects of eating these foods will be much less noticeable.

A range of onions

How often should you eat them?

They can actually be incorporated into the daily diet quite easily since there’s a good choice of foods containing probiotics and prebiotics. You don’t necessarily need to have probiotics and prebiotics in the same meal. Natural yoghurt is often part of the daily diet and kefir is readily available in drink form or in yoghurts, in supermarkets.  

A bowl of natural yoghurt on a wooden background

And whilst there are certain foods that contain plenty of prebiotics, all fruits and vegetables will encourage the good bacteria to flourish.  Eating a colourful diet will really encourage the diversity of live strains and prebiotics that keep the all-important gut microbiome super healthy.

 

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Pack some of nature’s medicine cabinet for a healthier holiday

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CLose up of smiling woman on the beach enjoying her holiday

We all look forward to our holidays and time away from the stresses and strains of life.  However, travelling itself or just a change of water, food or routine can sometimes play havoc with our health. 

The good news is that nature always has our back in this respect; if you know what to pack there are a range of natural supplements which can help ensure you stay well.

Clinical Nutritionist Suzie Sawyer shares her five top choices to take on holiday, chosen from nature’s medicine cabinet.

 

Sleep peacefully with valerian

Sleep can often be disrupted when on holiday even if you haven’t travelled across time zones. The heat can impact how well we sleep. Or perhaps your holiday location might not provide the quiet retreat you were hoping for.

Woman asleep in bedHelp is at hand in the form of the herb valerian. Used for many hundreds of years as a traditional remedy for sleep disorders, it’s perfect and easy to pack in supplement form in your suitcase.  Valerian works on one of our soothing neurotransmitters, GABA, to also help feelings of calm, and it doesn’t cause drowsiness the next day.

Probiotics to soothe digestion

Probiotics are the trillions off good bacteria that live in our digestive tract and are so very important for overall health.  However, sometimes these guys get upset and imbalanced and then digestive issues can arise.  This can often happen on holiday, sometimes in the form of unpleasant diarrhoea.

Close up on woman's stomach with hands making a heart shape to show a healthy tummy

It’s certainly worth taking a course of probiotics in supplement form before holiday.  Or alternatively, you can load up on probiotic-feeding foods such as garlic, ginger, asparagus, artichoke, green tea, and other fibrous vegetables.

However, do pack a particular probiotic called saccharomyces boulardii which is great for helping to ease traveller’s diarrhoea.  It’s available in supplement form and can be taken long-term too.

Beat the bugs with vitamin C

Vitamin C is one of our key immune-boosting nutrients.  Unfortunately, flights, travel stress, a little too much alcohol, and a new environment can often leave us more vulnerable to colds and infections.  This is where vitamin C comes in.

shutterstock_114498919 woman cold flu Oct16It’s worth packing some effervescent vitamin C tablets and start taking them at the first sign of coughs and sneezes, repeating every few hours. The sooner you start taking it, the more effective it will be.  Some people find their bowels become looser when using it which is perfectly normal.  Vitamin C is quickly excreted from the body which is why it’s best to take it regularly throughout the day.

 

Also load up on plenty of fresh fruits and vegetables, all of which contain some Vitamin C.

Calming Aloe vera for sunburn

Unfortunately, we can often be too enthusiastic when it comes to sunbathing.  Plus, pesky mosquitos can often be an annoyance.  This is where soothing aloe vera gel comes to the rescue.

Woman,With,Sun,Protection,Cream,On,Her,Shoulder,In,The

Another remedy that’s been used for centuries, aloe vera is the perfect antidote for any skin issues.  It can also help with dandruff and an itchy scalp.  Even better, Cleopatra used to call aloe vera ‘The Elixir of Youth’ .  She had amazing skin which she attributed to using aloe vera.  So, you may come back from holiday looking 10 years younger too!

Banish bacteria with tea tree oil

Tea tree oil is one of those remedies that has such a range of uses, it really needs to find its way into your suitcase.

Sports,Injury,Painful,Scratches,And,Open,Wounds,On,Leg,Of

Tea tree is a natural antibacterial agent so you can disinfect anything with it; you can spray it around you on planes or public transport if people are coughing and sneezing or onto any cuts, scrapes, bruises or fungal infections …. the list goes on!

Avoid spraying down the throat or into the ears, but other than that it’s pretty safe to use.

With a little extra precaution, and a few natural remedies, you can have a trouble-free vacation!

 

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Create your healthiest festive menu yet! Top tips for your Christmas Dinner

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A family eating christmas dinner

When it comes to Christmas menus, they are often a mix of healthy and not so healthy dishes; it is the season of treats after all!

However, there are so many foods on the traditional festive menus that are great for supporting wellbeing. Even better, they are delicious!

 

Clinical Nutritionist Suzie Sawyer shares her five delicious and healthy festive foods.

Turkey

Turkey has more nutritional benefits than chicken in many respects. Importantly, it is higher in protein and lower in fat than chicken. However, with both meats, it’s important to avoid eating the skin as this is where most of the fat sits and there are no further benefits to eating it (apart from the taste of crispy skin which many of us love!)

Roast Christmas turkey

From an immune-boosting perspective, turkey contains one third more zinc than chicken, and this is especially rich in the dark meat. Turkey also provides all of the energising B vitamins, together with potassium which is great for the heart, and phosphorus which is essential for healthy bones. There’s no need for any guilt when loading up your Christmas meal plate with turkey!

Red cabbage

Any vegetable or fruit that is deep in colour is rich in nutrients, and red cabbage is no exception. Red cabbage is loaded with disease-preventing antioxidants.

Red cabbage stewed with apples

However, all cabbage provides a plethora of nutrients including vitamin C, vitamin E and vitamin K. Uniquely, cabbage also contains a compound called S-Methylmethionine which has been found to help heal stomach ulcers and soothe pain in the gut. And if you’re struggling with acid reflux during the festive season, which is very common, then drinking raw cabbage juice will certainly help. However, there’s no problem with adding some beetroot and apple to make the juice more palatable and even healthier.

Red cabbage makes a delicious addition to any Christmas menu, prepared with apples, raisins, cinnamon, and bay leaves.

Parsnips

No Christmas menu is complete without the addition of parsnips. This slightly sweet root vegetable can be eaten instead, or in addition to, potatoes and provides a great source of fibre. Parsnips are also rich in folate, essential for the production of healthy red blood cells, and help support lung health. Additionally, they contain plenty of potassium which helps reduce blood pressure.

A bowl of roast parsnips

Parsnips clearly deliver on health and taste and are great roasted and flavoured with garlic, Parmesan cheese or coriander. Indeed, they also make a fabulous Boxing Day spicy soup with both turmeric and cumin providing the warming and delicious spices.

Cranberry sauce

Whilst cranberries can be rather sharp and sour in taste, used in cranberry sauce they certainly come alive. And they still deliver on health, providing plenty of anthocyanins – antioxidants that protect the liver from free radical damage. Even better, these antioxidants also have a protective effect on overall health.

CRanberry sauce in small ceramic jug and cranberries on wooden board

Cranberries are also well-known for their ability to help prevent and treat urinary tract infections because they stop any bacteria from hanging around internally.

Every turkey needs some accompaniments and cranberry sauce provides a very worthy and healthy partner.

Chestnuts

No nut conjures up feelings of Christmas more than chestnuts! If you’re lucky enough to have an open fire, then you can’t miss out on roasting these delicious nuts. And once they’re roasted, chestnuts are certainly easier to extract from their outer shell.

Chestnuts are naturally rich in immune-boosting zinc, energising iron and bone-loving manganese. They are also rich in complex carbs so will certainly hit the spot if you’re feeling in need of a snack between meals.

Roasted,Chestnuts,On,An,Old,Board.,Selective,Focus.

 

Of course, chestnut is the main event in chestnut stuffing which can quite happily be vegan with the addition of mushrooms, onions, garlic, oregano, and sage. All these additional ingredients provide immune-boosting antioxidants, and plenty of warming herbs to help protect the body against any nasty viruses floating around.

And chestnuts don’t just need to feature in savoury recipes; they work really well with chocolate made into a cake or as a cream to pour over some decadent poached pears (also now in season).

So, enjoy your festive feast and include some of these health-giving foods for an extra wellbeing boost!

 

Stay well.

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Seasonal Eating: What to eat in December

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A table laid with christmas foods including turkey, cake, cheese and decorations

The festive season is upon us which brings its own traditional food choices during this period.  However, as always, it’s good to eat foods that are naturally in season as they are at their best.

And some of these can certainly feature as part of your Christmas menu.

Clinical Nutritionist Suzie Sawyer shares her five top seasonal foods for December.

 

 

Turnips

For some reason turnips don’t seem to get the same accolades as parsnips.  Perhaps it’s because turnips were traditionally grown as cattle fodder in the nineteenth century. And whilst turnips are generally available all year, they are at their tastiest right now.

Rustic,Organic,Turnips,With,Fresh,Green,Tops,And,Roots,On

From a nutritional perspective, they provide a range of nutrients including immune-boosting vitamin C, hormone balancing vitamin B6 and bone-loving calcium and manganese.  Importantly, and just like all members of the brassica family, turnips contain indoles which ramp up liver detoxification enzymes, perfect for this time of year.

Turnips can be baked just like potatoes, with some thyme, and are delicious sprinkled with a little parmesan cheese.

Apples

Whilst the nutritional benefits of apples are never in question, they can be quite confusing to choose from as there are over 7,000 varieties! But which ever ones you choose they provide some great health benefits.

Apples made into a heart shape on a wooden background

Apples are prized for their pectin content. Pectin is a gentle form of soluble fibre hence apples have traditionally been used to treat constipation.  Importantly, pectin helps remove ‘bad‘ cholesterol from the blood stream, making apples a heart-healthy choice.

Apples are also higher in fructose than glucose which means they’re lower on the glycaemic index and help to balance blood sugar levels. This is also important when keeping a watchful eye on the waistband.  Apples are also a rich source of vitamin C to give the immune system a much-needed boost at this time of year.

Jerusalem Artichoke

Interestingly, they are not from Jerusalem and are also not part of the artichoke family! However, I frequently write about Jerusalem artichokes because they are some of the best vegetables to feed the beneficial bacteria in the gut.

Close up of artichokes

Just like a garden, the gut microbiome needs to be cultivated and fed and this vegetable is great for the purpose. They are rich in inulin which is known as prebiotic bacteria. As with all vegetables they’re also rich in vitamin C and potassium. Jerusalem artichokes make a delicious side dish simply roasted with or without the skin.

Kale

Interestingly kale is not only in season at this time of year, but also definitely much tastier too! Kale is a member of the Brassica family and provides amazing health benefits, especially in protecting the liver, but also providing compounds to protect future health too.

shutterstock_192761054 bowl of kale Apr15

From an antioxidant perspective, kale delivers on vitamin A, vitamin C and vitamin E, hence its role in protecting current and future health. It is also rich in key minerals such as manganese, iron, and calcium, all generally lacking in the typical UK diet and essential for the heart and bones, amongst other things.

Kale can be slightly bitter so is best sauteed with a little garlic and soy sauce to make a delicious side.

Potatoes

Potatoes often get bad press, especially from people following the ketogenic diet as they are obviously high in carbs.  However, boiled potatoes are lower on the glycaemic index than jackets, therefore their starch content is less.

a basket of jersey royal potatoes

Importantly, potatoes provide a great and inexpensive energy source so are great for feeding and satisfying families.  They also contain plenty of vitamin C and if eaten with the skin, provide a great source of fibre.

If you’re looking for a festive treat, then dauphinoise potatoes, made with cream, garlic and cheese is one of the most delicious ways you’ll ever eat them!

So, enjoy all that nature has to offer this season and grab some great health benefits too!

Stay well.

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Five ways to smoother digestion this festive season

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WClose up of woman's tummy with her hands making a heart shape in frontWith the festive season just starting to ramp up many of us may find our digestion suffering. Bloating, acid reflux and flatulence can all become more troublesome, generally down to an increase in sugary and fatty foods, as well as alcohol intake which can irritate a sensitive gut.

So why not use nature’s powers of healing to help soothe any digestive issues and help the festive season to run more smoothly in the process.

Clinical Nutritionist Suzie Sawyer offers five natural ways to support your digestion.

 

Drink dandelion coffee

Dandelion is known as a ‘bitter herb’ which has been used for centuries to aid digestion. Bitter herbs work in a number of ways, but essentially, they stimulate the brain to release digestive enzymes.

shutterstock_272284241 Dandelion Tea July16

In the case of dandelion, it has great affinity for the liver and helps the gall bladder to release bile, further aiding digestion.  Even better, it’s delicious, and great with a splash of plant-based milk such as oat.  Try to drink two or three cups of dandelion coffee throughout the day, regardless of whether you’re out partying or not.  It’s readily available in health food shops.

Mint to the rescue

The herb mint is frequently used in cooking, in both sweet and savoury dishes.  However, mint is great for the digestion and really soothes an unhappy tummy. Even better, mint tea infusions, drunk at the start of a cold can better manage unpleasant symptoms.

Mint tea

Mint is especially helpful for relieving bloating and flatulence and can really calm everything if you enjoy a cup of mint tea after each meal. If your digestion is feeling comfortable before you go to an event, it’s less likely to cause problems later.

shutterstock_70329826-pea-soup-oct16

If mint tea is not your bag, then why not cook some super-healthy mint and pea soup, which can also make a great lunch time filler. Even better, this soup has a good amount of protein to keep energy levels sustained and ready for your festive fun.

Enjoy camomile tea

Of all the herbs, camomile is certainly one of the most soothing and is really useful for an upset or challenged digestive system. It also helps to calm the nerves and easy anxiety, another cause of digestive problems.

A cup of camomile tea and camomile flowers next to it

As with all herbs and ancient remedies, camomile’s mode of action is not fully understood, except that it contains an array of plant flavonoids which have also been found to reduce inflammation and pain throughout the body and calm mild skin complaints.  Try to drink at least two cups daily but for best effect sip some after a heavy meal if possible.

Eat fruit away from other foods

Many of us struggle to break down fruit sugars and other starches in certain fruits.  Therefore, it’s best to eat fruit away from other foods as a precaution or if you know this to be a problem for you.

shutterstock_328862462 canteloupe melon slices Aug17

Melon is certainly one fruit that is best eaten as a snack.  Proteins, fats, and carbohydrates all require different enzymes as a key part of the digestive process.  And sometimes they ‘clash’ which becomes especially noticeable when eating melon with protein or fatty foods.

Keep acidic foods to a minimum

Acid reflux can become more of a problem, particularly if you’re susceptible to this unpleasant symptom, during the festive season. Coffee is one thing that can be very irritating to the digestive tract and creates acidity. If you know acidity is a problem for you, especially after drinking alcohol, then it’s worth quitting coffee for a while until everything settles.

shutterstock_49969261 coffe cups May15

It would also be worth body swerving fried foods, raw onions, and chillies if acid reflux or general indigestion is an issue. And if you really don’t want a good night out ruined by digestive distress then, why not include angostura bitters in your cocktail?  As the name suggests, it’s a bitter herb and has a long history of use for aiding digestion.

So, why not try some of these natural ways to relieve digestive distress during the festive season.

Stay well.

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Probiotics and prebiotics: how to support your gut bacteria the natural way

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Close up on woman's stomach with hands making a heart shape to show a healthy tummy

A nutritionist will always say that if your digestive system is not working correctly, then nothing else will.  In essence, what goes on within the gut affects all other body systems. 

The good news, however, is that if you look after what’s inside, you’ll glow on the outside. Much of this is down to probiotics, otherwise known as friendly gut bacteria, and the prebiotics that fuel them.

This World Digestive Health Day, Clinical Nutritionist Suzie Sawyer shares the ins and outs of probiotics and prebiotics.

What are they?

A word cloud around Probiotics

The word probiotic literally means ‘for life’ such is their importance to our overall health.  The exact number of probiotic strains is thought to be around 400 but more research is being carried out all the time.  Most current research tends to be around some of most important and prevalent strains being Lactobacillus acidophilus and Bifidobacterium bifidum.

Variety,Of,Prebiotic,Foods,For,Gut,Health,,Low,Carb,Diet,

Prebiotics on the other hand are a type of non-digestible fibre that help feed these friendly guys. They are found in many different types of foods, especially certain fruits and vegetables. Prebiotics are sometimes referred to as the ‘fertiliser’ of the digestive tract because they stimulate growth and wellbeing of probiotics.

Why do I need them?

Probiotics are essential for human health and the more we know, the more we realise just how critical they are to our wellness.  They fulfil many different functions throughout the body, including encouraging healthy digestion and helping to normalise issues such as constipation and diarrhoea. They also help to control and limit the production of parasites and pathogenic intestinal yeasts.

Close up of woman's tummy with her hands making a heart shape in front

Probiotics synthesise vitamins including vitamin K, vitamin B12, folic acid and biotin, hence they have a big role to play in skin, bone, brain and hair health.  Importantly they are essential for keeping the immune system in good shape (even more important right now).

shutterstock_271645694 jogger with bones higlighted in leg Aug15

Clearly, if probiotics aren’t correctly nourished then they aren’t going to flourish, which is why prebiotics are essential too.  They help to feed the good guys and research has found they aid calcium absorption, hence are important for bone density. They also play a key role in brain health and help the body to process carbohydrates and balance blood sugar levels. Prebiotics are often used on their own or alongside probiotics in supplement form to great effect in cases of IBS and inflammatory bowel disease.

Where do I find them?

A,Set,Of,Fermented,Food,Great,For,Gut,Health,-

In short, probiotics are primarily found in fermented foods, which are widely eaten in traditional Asian diets. They are naturally found in kefir made from goat, cow or sheep milk with kefir grains and kimchi made from fermented cabbage, cucumber and radish. Sauerkraut, produced from fermented cabbage, miso from fermented soya beans and natural live yoghurt are also great sources.  Whilst they are not always the first-choice foods in traditional western diets, more and more people are realising their health benefits so are including them in their diets.

Prebiotic,Products,,Sources,Of,These,Bacteria,,Nutrient,Rich,Food.,Flat

Prebiotics can be found in bananas, oats, Jerusalem artichokes, green vegetables, onions, garlic, soybeans, chicory and asparagus.  And if you’ve ever wondered why you may have more flatulence after eating these foods, it’s because they start a feeding frenzy in the gut.  This is a good thing but maybe not so pleasant for you (or those you live with!). However, once the gut is in better shape, the effects of eating these foods will be much less noticeable.

How can I use them in daily recipes?

The short answer is ‘very easily’. You don’t necessarily need to have probiotics and prebiotics in the same meal and the good news is that many of these prebiotic foods are frequently included in the diet already.

Pot of natural yoghurt

Natural yoghurt is often part of the daily diet and kefir is readily available in drink form or in yoghurts, in supermarkets. And if you’ve not tried other fermented foods, why not start with this simple miso and prawn recipe from BBC Food. It’s got a great balance of probiotics and prebiotics and is super tasty too!

So, with a little careful planning, you can increase your intake of probiotics and prebiotics naturally, providing wonderful health benefits.

Stay well.

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Five health-giving herbs for home-growing

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A range of fresh herbs in pots to add to cooking

As part of nature’s offerings, there are many amazing herbs that can not only support our health, but also add some great tastes to a wide range of dishes.  Even better, you can grow them at home whether you have some pots in the garden or a sunny windowsill.

It’s also great to blend the herbs into homemade teas in order to get a more concentrated effect, as relatively small amounts are used in cooking.

This National Gardening Week Clinical nutritionist Suzie Sawyer shares her top five herbs you can grow at home.

Bay

Fresh,Bay,Leaves,In,A,Wooden,Bowl,On,A,Rustic

Bay leaves are probably one of the most common herbs grown at home in pots as they are also very decorative.  And you only need a couple of bay leaves in a stew for example, so the bay tree will still retain its beauty!

Fresh,Bouquet,Garni,With,Different,Herbs,On,An,Old,Wooden

Bay is an essential ingredient in the seasoning bouquet garni which is frequently used in soups, stews and casseroles. It is particularly delicious when used in slow-cooked dishes, so the flavours truly permeate though the ingredients. Bay is used to stimulate and aid digestion so can help reduce any potential digestive upsets from a dish that maybe slightly fatty, such as a meat stew.

Chives

Bunch,Of,Fresh,Chives,On,A,Wooden,Cutting,Board,,Selective

Chives are primarily cultivated for culinary uses and are easy to grow in small spaces as long as it’s nice and sunny and you provide them with plenty of water to keep the soil moist.  Chives also appreciate regular trimming, and they certainly provide something pretty to look at on the windowsill.

Potato,Salad,With,Eggs,And,Green,Onion,On,White,Plate

Part of the onion family, chives are great for adding to potato dishes (especially potato salad), egg dishes, salads and soups. Medicinally, chives have been found to help stimulate appetite after illness and but also aid digestion.  They can add some great flavour without causing some of the digestive upsets that onions trigger in some people.

Mint

Fresh,Mint,Leafs,In,Mortar,On,Grey,Wooden,Table

Mint is probably one of the easiest herbs to grow at home as it’s very resilient and is actually better grown in a pot on its own because it really likes to take over other plants. Additionally, it does come back year after year with some light trimming and also provides some pretty flowers.  Mint likes plenty of sunlight but also needs moisture.

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Mint is extremely versatile in many dishes but is also really coming into its own with Pimm’s season on the horizon!  However, it’s great added to both sweet dishes (ice creams) or savoury (lamb).  Mint helps with digestion and is great for calming the stomach after food if made into an infusion (just pour boiling water over the leaves).  Mint also stimulates the immune system so may help to ward off a cold.

Rosemary

Rosemary,Bound,On,A,Wooden,Board

With its amazing aroma, you’ll always be reminded of the Mediterranean if you grow rosemary at home.  It’s great added to lamb or chicken dishes but also works well as a flavouring in roasted vegetables, especially potatoes or sweet potatoes.

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Rosemary is an amazing antioxidant so helps protect the body from aging and degenerative diseases.  Additionally, it helps to balance and stimulate the nervous and circulatory systems.

Basil

Basil.

Another herb with a wonderful aroma, basil will also remind you of Spanish and Italian cooking, particularly in tomato dishes. It is great grown on windowsills as it doesn’t like frost but can be grown outside during the summer months.

Delicious,Caprese,Salad,With,Ripe,Tomatoes,And,Mozzarella,Cheese,With

Basil is known to be a natural tranquiliser, a tonic that can help calm the nervous system, as well as aiding digestion.  Interestingly, whilst basil really adds flavour to many Italian styled dishes, if used with raw tomatoes and mozzarella cheese (a traditional caprese salad), with a little olive oil drizzled, all the fat-soluble nutrients in tomatoes become much more absorbable for the body.  Therefore, it’s a win-win situation when adding basil.

So, why not start your own herb garden and you’ll have delicious flavours and ready-made health benefits on tap too!

Stay well.

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Get your nutrition into tip top shape this National Nutrition Month

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Hands holding the letters whici spell Nutrition

It’s National Nutrition Month highlighting the amazing health benefits of feeding your body with the nutrients it needs to flourish and function optimally. 

With so much information available we can sometimes get confused and side-tracked, which can lead to de-motivation.  It’s about getting the basics right first.  This is the answer to overall and lasting wellness.

 Clinical nutritionist Suzie Sawyer shares her five top tips for nutritional health.

Colour it up

When it comes to nutrients, it’s all about colour; the more colour variety you have in your diet, the more nutrients you’ll be eating.  This is because the pigments, especially noticeable in many beautifully coloured fruits and vegetables, are rich in antioxidants and lots of other health-giving plant compounds.

A range of colourful fruit and veg rainbow

We are advised to eat a minimum of five portions of fruit and veg a day.  This is because these foods are some of the most nutrient-dense on the planet.  They are not just rich in antioxidants but loaded with essential vitamins and minerals. Just go for as much colour variety as possible and you’ll be going a long way to giving the body what it needs. Think of the colours of the rainbow and go from there.

Portion control

It seems many of us have put on a few unwanted kilos during lockdown which is completely understandable.  It’s been much more difficult to maintain any structured exercise programme with the constraints on our lives.  However, life is hopefully going to improve so now is a great time to tackle any weight gain.

It’s very common to turn to food for comfort or because ‘we deserve a treat’.  And sometimes, we might not even realise how much we’re eating just in snacks alone, so keeping a food diary is a great idea.

PLate to show balanced diet 1/4 protein, 1/4 carbs and 1/2 vegetables

One point to note is that it is protein from meat, fish, poultry, soya, lentils, eggs, dairy and beans that keeps us feeling fuller for longer, not calorie-laden carbs.  Therefore, eating protein at every meal gives you much more bang for your buck and you’ll gradually train your stomach to eat sensible portions.  And do remember the balance between energy input (via your food) and energy output (though exercise).

Are you thirsty?

It’s really common to think that we’re hungry when actually we’re thirsty.  When it’s cold outside and we’re maybe not doing as much exercise as normal, we might not feel thirsty.  However, the body is around 80% water so regardless of the weather, it still needs plenty of liquid on a daily basis.

A close up of a woman holding a glass of water to represent staying hydrated

Non-caffeinated drinks such as herbal teas, also count towards your liquid requirements but do aim to drink 1 ½ – 2 litres of water daily; you’ll also eat less and have much more energy.

Be kind to your insides

Your digestive system needs to work well for the body to look and feel healthy.  In short, if the gut is not working properly, then nothing else will. The gut microbiome, the wealth of friendly bacteria that naturally reside in the digestive tract, needs loving and nurturing.  These bacteria work very hard for us, boosting the immune system and producing certain vitamins, minerals and brain neurotransmitters. Keeping the digestive system running smoothly and looking after how we feed it will impact how we look and feel generally.

Close up of woman's tummy with her hands making a heart shape in front

Feed it regularly with gut-loving foods (also known as prebiotics) such as garlic, ginger, cruciferous veggies, tempeh, onions, artichokes and bananas.  Foods high in fibre such as whole grains, legumes and fruits and vegetables are all great for gut health too.

Reduce the stimulants

Too much caffeine and alcohol can create anxiety and exacerbate stress, both of which are not helpful especially at the current time. Additionally, caffeinated drinks often contain sweeteners, and alcohol is high in sugar, both of which can act as anti-nutrients, knocking certain vitamins and minerals sideways.  Try to reduce both as much as possible and you’ll feel much calmer and find energy levels soaring.

Mint tea

There are plenty of caffeine-free delicious alternatives such as dandelion coffee and herbal teas, as well as alcohol-free wine, beer and spirits; you can have fun trying out some new tastes.

So, embrace National Nutrition Month and your health will certainly benefit.

Stay well.

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

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For everything you need to know about vitamins, minerals and herbs visit our sister site Herbfacts

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