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3 WAYS TO BOOST YOUR GUT HEALTH FOOD FUELS YOUR GUT MICROBIOME – HERE’S THE LATEST ON WHAT TO EAT

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ADD ALMONDS Just one small handful of almonds increases the production of fatty acids, which could help to boost gut health, say scientists at King’s College London.

TRY A FOOD TREND

Fill up on these trending health foods, from alternative heart-

healthy oils to a favourite of 1970s dieters, cottage cheese…

1CHOOSE COTTAGE CHEESE Already a sensation on TikTok, with foodies deploying it in dips, spreads and even ice cream, it’s the calcium in cottage cheese that gets the expert seal of approval. Jenna Hope, author of How to Stay Healthy (Piatkus, £14.99), says: ‘We need three to four portions of calcium-rich food a day. That might be cottage cheese, but also almonds, tahini, calcium-set tofu and fortified foods.’ Try the trend with our pancake recipe on page 19.

2TRY PEA ‘MILK’ High in protein and nutrients, pea is the plant milk that compares most favourably to dairy, say researchers at the US Food and Drug Administration. Try Mighty High Protein Pea Milk Alternative 1L (£1.90, sainsburys.co.uk).

3PICK PISTACHIOS Pistachio paste is the cool ingredient on Instagram. But, while croissants oozing with green gorgeousness make for a tasty weekend treat, you’re better off reaching for whole nuts instead. Why?

Well, ‘unprocessed pistachios are one of the lowest calorie nuts and second only to almonds for their protein content,’ says Lucia Stansbie of foodpowernutrition.com.

4GO FOR BEANS AND LEGUMES Plant-based eating is here to stay, but fake meats will become less popular, predicts the Whole Foods Market’s 2024 trends prediction report. ‘Fake meats are, more often than not, ultra-processed,’ says nutritionist Sophie Trotman (sophietrotmannutrition.com). ‘Instead, pick protein-rich whole foods, like lentils, chickpeas or black beans.’

5REACH FOR MISO This Japanese star has exploded in popularity due to its moreish flavour and the trend for fermented foods (miso is made from fermented soya beans). Try it in our salmon recipe on page 20.

6OPT FOR AVOCADO OIL Olives are currently in short supply, so go for avocado oil instead, which is good for heart health. Try Inspired to Cook Avocado Oil 250ml (£3, sainsburys.co.uk).

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GROW MICROGREENS All veggies improve gut health, but microgreens (mini versions of veggies such as kale, cauliflower and cabbage) cause the biggest spike in production of gut-friendly bacteria, according to a new US study.

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SPICE UP YOUR LIFE Adding one teaspoon of herbs or spices a day to meals could increase levels of healthy gut bacteria in just four weeks, according to a study published in The Journal of Nutrition.

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