Every recipe here is packed with vegetables and protein and is also light on your wallet. Find recipes for seriously speedy suppers that are also healthy. Introducing dishes from lighter pizza and pasta to traditionally healthy chicken, fish and salads. These recipes are perfect for cutting down your sugar or fat intake, without missing out on tasty desserts. Feast your eyes on fantastic, healthy lunch recipes to keep you fuller for longer.
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What should I eat for a healthy gut? Eating right for your microbes What you eat isn't just nutrition for you, it also feeds the trillions of bacteria that live in your gut. Easy tips for gut health Eat a wide range of plant-based foods. A healthy gut has a diverse community of microbes, each of which prefers different foods. Eat more fibre.
Most people eat less than they should. Fruit, vegetables, pulses, nuts and wholegrains feed healthy bacteria.
Avoid highly processed foods. They often contain ingredients that either suppress 'good' bacteria or increase 'bad' bacteria.
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Probiotic foods, such as live yoghurt, might encourage more microbes to grow. Eat them if you enjoy them. Choose extra-virgin olive oil over other fats when you can. It contains the highest number of microbe-friendly polyphenols. If you need antibiotics, make sure you eat lots of foods that boost your microbes afterwards. If your diet is low in fibre, a sudden increase can cause wind and bloating. This is less likely if you make gradual changes and drink extra water.
Probiotic supplements , including spirulina, might be helpful, but it hasn't been proven that the bacteria reach the gut intact. Some supplements have other well-established health benefits, but they tend to be expensive. Most probiotic supplements contain a limited array of microbes compared to what you can get from a good diet. Even if they do have health benefits, they are no substitute for eating a balanced diet.
Fermented foods include sauerkraut, kimchi, miso, kombucha and many pickles. However, other factors could be responsible.
Fermented foods can be cheap and easy to make at home, so eat them if you enjoy them. Mass-produced pickles use vinegar instead of traditional methods of fermentation, so don't have the same benefits. Raw milk. There is a strong correlation between drinking raw milk in childhood and a reduced incidence of allergies. This might be because of the high numbers of microbes in raw milk, but we can't be sure. Children who drink raw milk often live on farms, which also bring microbial advantages.
However, raw or unpasteurised milk may contain harmful bacteria that can cause food poisoning. Sourdough breads have fermented slowly using a wide range of bacteria and fungi found naturally in the air and ingredients. Commercial yeast, used in most breads, is a single strain that causes bread to rise much faster. It is not known if the additional microbes in sourdough survive cooking. One study found that the bacteria don't need to be alive to provide health benefits, but this is not conclusive.
Many people claim they find sourdough easier to digest than other bread, but it is likely that the lengthy fermentation process is most beneficial. This is because microbes have had more time to break down the protein strands that might otherwise cause digestive problems. Traditionally produced cheese can contain a huge array of probiotics from the natural bacteria used in the production of the cheese.
Some studies have found that these can benefit health, but more research is required. We cannot be sure the bacteria in some cheeses survive digestion for long enough to be beneficial.
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However, it is possible that other properties of cheese help preserve bacteria during digestion. Traditionally produced yoghurts , 'live' yoghurts and yoghurt drinks contain probiotic cultures, but they may not survive the acidic environment of the stomach and reach the intestines intact. Positive Psychology: Harnessing the power of happiness, mindfulness, and inner strength is a guide to the concepts that can help you find well-being and happiness, based on the latest research.
Want to feel better and improve your health? Start by focusing on the things that bring you happiness.
Scientific evidence suggests that positive emotions can help make life longer and healthier. But fleeting positive emotions aren't enough. Lowering your stress levels over a period of years with a positive outlook and relaxation techniques could reduce your risk of health problems. In an early phase of positive psychology research, University of Pennsylvania psychologist Martin Seligman and Christopher Peterson of the University of Michigan chose three pathways to examine:.
Through focus groups and testing hundreds of volunteers, they found that each of these pathways individually contributes to life satisfaction. People tend to be poor judges of what will make them happy. Here are some widely held myths about what will bring happiness:. Disclaimer: As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
More information Get your copy of Positive Psychology: Harnessing the power of happiness, mindfulness, and inner strength Positive emotions have been linked with better health, longer life, and greater well-being in numerous scientific studies. E-mail Address. First Name Optional.