Whole grains such as oats, buckwheat, brown rice, wholemeal pasta, spelt, quinoa provide nutrients and fibre. Most western diets are deficient in fibre, which is important for a health digestive system, to aid elimination of toxins and sustain energy. Increasing your consumption of high fibre foods can help lower your cholesterol.
Protein such as eggs, lean chicken and meat, legumes and fermented tofu. If you are struggling to get enough protein you can consider adding in a good quality protein powder, but where possible whole foods should be your first choice.
Good quality fats such as avocado, oily fish, raw nuts and seeds. Try a mix of ground linseed, almond and sunflower seeds on top of your yoghurt, as a salad topper or in your green juice.
Leafy greens such as spinach, kale, and broccoli are nutrition powerhouses. They are bursting with vitamins, minerals and flavonoids.
Berries, fresh or frozen. Raspberries, blueberries, strawberries, blackberries are high in anti-oxidants, Vitamin A, C and K and minerals such as manganese and zinc. Unfortunately berries corps are sprayed heavily with pesticides so choose organically grown varieties when possible.
Freshly squeezed lemon or lime juice can add flavor to your water, provide vitamin C and liver detoxification. Start the day with the juice of ½ a lemon in small cup of warm water to kick start your digestive system.
Fresh herbs such as parsley, mint, rosemary and coriander and flavor to meals but also have health benefits.
Probiotic foods such as fermented vegetables, Kefir, kombucha and yoghurt will aid digestion and improve gut microbiome. Fermented vegetables such as beetroot, carrot and cucumbers, sauerkraut are easy to make and can easily be added to a meal.
Pre-biotic foods are equally as important as probiotics. They feed the good bacterial and help with bowel health. Good sources include legumes, chick peas, sweet potato, cabbage, asparagus and Jerusalem artichoke.
And don’t forget to stay hydrated, drink 8 glasses of water each day, more if you are exercising extensively.