Healthy Eating

Unhealthy eating is linked to various chronic health conditions such as hypertension, cardiovascular disease, diabetes and low mood. But what counts as  healthy eating? With a wide range of information on different kinds of diets from low fat, low carb and calorie counting, to vegetarian, vegan and keto, it can be challenging to know what’s the best approach.

To simplify our understanding it’s useful to get back to basic principles of healthy eating and look at reducing our consumption of processed foods, (food that comes in packets – usually in plastic.)

Processed foods and gut health

Unhealthy eating habits, particularly the consumption of ultra processed foods, can have a detrimental impact on our health. These foods often contain high levels of sugar, unhealthy fats, and numerous additives that our bodies struggle to process.

​As a result, they can disrupt the balance of microorganisms in the gut (known as the gut microbiome), leading to a decrease in beneficial bacteria and an increase in harmful ones.

This imbalance can impair digestion, weaken the immune system, and negatively affect mood and cognitive function due to the gut-brain axis. Additionally, the addictive nature of these foods can lead to overeating and further damage to the gut microbiome, creating a cycle of poor health and wellbeing.

The gut microbiome

The gut microbiome consists of around 100 trillion microorganisms, including bacteria, viruses, and fungi. Each person has a unique gut microbiome that acts as a barrier to toxins, supports the immune system, and plays a role in hormone production.

Remarkably, it produces about 90% of serotonin, a key hormone involved in mood regulation. The gut microbiome also influences the gut-brain axis, impacting nerve and brain function.

It has a big impact on our health and how we feel on a daily basis, however, there are simple things we can to do support a healthier gut microbiome.

Tips to improve your gut health​

• Hydration: drink 6-8 glasses of water daily to support digestion and overall health
• Eat a rainbow: eat a variety of fruits and vegetables, aiming for 30 different types each week, including nuts and pulses – this diversity is easier to achieve than it sounds and provides essential nutrients
• Avoid fizzy drinks: steer clear of fizzy drinks, including diet versions, as they can harm your gut microbiome
• Limit ultra processed foods: ultra processed foods, typically those with more than five ingredients and numerous additives, can damage the gut microbiome. These foods contain chemicals that our bodies struggle to process and can be addictive, often leaving us feeling hungrier. Always check the ingredient list of the foods you buy
• Reduce sugar intake: high sugar consumption can cause significant fluctuations in blood sugar levels and damage the gut microbiome. Aim to reduce your sugar intake for better gut health

How can good nutrition be affordable?

Good nutrition doesn’t have to be expensive. Here are some practical tips to help you eat well without spending a fortune:​

• Eat more vegetables and pulses – incorporate more vegetables into your diet. They are often cheaper than meat and can be used in a variety of dishes. Try adding a few vegetarian meals to your weekly meal plan. A bag of lentils is inexpensive and versatile, perfect for making soup, dahl, curry, or using as a mince substitute in dishes like cottage pie. Some supermarkets also offer reduced-price vegetable boxes.
• Eat seasonal fruit and vegetables – they are fresher, can be cheaper and have less of an environmental impact
• Batch cooking – great for economical cooking that can save you time. Freeze portions to use later, ensuing you always have a healthy meal ready to go
• Use frozen produce – frozen fruit and vegetables are often cheaper than fresh ones and can be just as nutritious. They are great for smoothies, soup and adding to other dishes

How to eat more healthily

Eating healthily doesn’t have to be complicated. Instead of trying to overhaul your eating in one go, which can be daunting, try to incorporate small changes into your diet and build on these.

Here are some suggestions:

Add fruits and vegetables wherever you can – for example, add a salad to your lunch or choose soup instead of a processed sandwich. Aim to eat a variety of colourful fruits and vegetables every day to ensure you’re getting a range of nutrients

Choose healthy snacks – swap unhealthy snacks like a bag of crisps or chocolate bar for more nutritious options like fruit and nuts. These are not only healthier but also help keep you full and satisfied.

Reduce processed foods: try to minimise your consumption of processed foods, which often contain high levels of sugar, salt, and unhealthy fats. Instead, focus on whole foods like fruit and vegetables, wholegrains, and lean proteins.

Limit caffeine and alcohol: Cut back on caffeine and keep alcohol for the weekends if at all. Excessive consumption can have negative effects on your health.

Include fermented foods: Incorporate fermented foods into your diet. Foods like kimchi, yogurt, sauerkraut, sourdough bread, pickles, and drinks like kombucha, apple cider vinegar, and kefir are excellent for your gut microbiome and overall health

Intermittent fasting: Consider intermittent fasting, which involves not eating for a certain period, such as from 7pm until the next morning. This can give your digestive system a break and help maintain a stable weight. Intermittent fasting isn’t suitable for everyone. If you have a health condition, you should consult your doctor before trying this.

Further Resources and Support

• BBC Good Food – offers a wide range of healthy, affordable, family-friendly and batch cooking recipes
• Greener Kirkcaldy – local cooking classes, budgeting information and advice and workshops on growing your own fruit and vegetables
• Food Standards Scotland – healthy eating advice and nutrition advice, including Eatwell guide
• The Doctor’s Kitchen – Youtube channel by Dr Rupy Aujla providing information on nutrition, gut health and healthy recipes