Following the festive season, it is easy to feel bloated and out of touch with your gut. With January seeing lots of fad diets, we at ScreenMe have instead pulled together a few foods that you can easily switch into your diet, feeling their benefit without having to go on a crazy routine. A healthy gut paves the ways for better weight management, hormone regulation, clearer skin, improved mood, and so many other health benefits.

Live yogurt instead of flavoured yogurt

How it helps

• Live yogurt is packed full of ‘good’ bacteria, known also as probiotics.

• Being high in protein, yogurt can be a good way to fill up and fuel for the day.

• Make sure to look out for reduced sugar, and full-fat versions for the best results.

How to have it

• Watch out for some yogurt products which can be very high in sugar content, so check the label

• Having yogurt with fruit and nuts can be a brilliant breakfast, or smaller portions make great snacks.

Sauerkraut instead of chutney

How it helps

• This is fermented cabbage, and so for those who are reducing dairy intake or are lactose intolerant, this is a brilliant alternative

• It is rich in probiotics and fibre, so is a great way to start healing your gut.

How to have it

• Sauerkraut is easily added to salads and stir fries for a tangy tasteAdd it to your scrambled eggs in the morning

• Have it simply as a side dish or condiment alongside any meal

Sourdough instead of regular bread

How it helps

• Sourdough is made by fermenting the dough, making it much more easily digested than normal bread.

• Sourdough also releases its energy more slowly, making it a brilliant source of energy that keeps you full for longer.

How to have it

• Simply switch out regular bread for sourdough bread whenever you get the chance. This is a really quick and easy way to improve your gut health.

Olive oil instead of animal fats

How does it help

• Recently, any kind of oil has been seen as ‘bad’ for our health. However, olive oil has increasingly been proven to have amazing health benefits, as shown through its key feature in the Mediterranean diet, which is great for heart health.

• Getting your fat from monounsaturated fats, rather than saturated fats such as butter and fatty meats, creates a much better environment for the ‘good’ bacteria in your gut.

• Too many saturated fats also increase inflammation, promoting gut microbiome imbalances that can leave you feeling bloated, having sugar cravings, and weight gain.

How to have it

• Add a healthy dose of olive oil when you are cooking or use it to make a salad dressing.

Ginger instead of coffee

How does it help

• Fresh ginger is beneficial for inflammation and to keep the digestive system functioning well.

• Ginger is also a brilliant source of energy, and is particularly good for those who are intolerant to coffee or want to reduce their caffeine intake

How to have it

• Add hot water, lemon and honey to raw ginger to make a detoxifying tea.Include raw ginger in your morning smoothie

• You can also add grated ginger to stir fries, soups, or ramens

Diet and lifestyle changes can be hard, so it is often better to make small, manageable changes as you start to transition to a healthier lifestyle. It is easy to get lost and confused in all the noise surrounding different ‘miracle diets’, but the true way to ‘look’ healthier on the outside, is to heal yourself from within.

Jessica Hobbis