Post Trial dietary and lifestyle advice
Thank you for taking part in this study. In view of the positive results, we do recommend the dietary and lifestyle measures, highlighted below, which are known to help your general and gut health. Unfortunately, we cannot supply any further phytochemical rich or probiotic supplements, used in the study and they cannot be prescribed by your doctor as they are classed as foods not licensed drugs. If you wish to explore supplements on top of dietary and lifestyle advice further can be found on YourPhyto.com or YourgutPlus.com
Fruit and vegetables: Eat a diverse range of plant-based foods: Include a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds in your diet. These contain nutrients and different types of fibres which help to nourish and support the growth of beneficial gut bacteria.
Vitamin D: Try to get some sun on your skin (without burning) even in the darker months. In the UK and other Northern countrie, if you are not going to take YourgutPlus (which contains vitamin D) then it would be sensible to take a vitamin D3 supplement about 1000iu a day
Fermented foods: Fermented foods like yogurt, sauerkraut, kimchi, kefir, and tempeh contain live beneficial bacteria that can help populate your gut with healthy microbes. Make sure to choose products that are minimally processed and contain live cultures.
Limit processed foods and added sugars: Highly processed foods, refined grains, and added sugars can negatively impact the diversity and balance of your gut microbiome. Opt for whole, unprocessed foods whenever possible.
Prebiotic-rich foods: Prebiotics are types of fibre that support gut bacteria. Foods such as onions, garlic, leeks, asparagus, bananas, oats, and apples are good sources of prebiotics.
Stress: Chronic stress can disrupt the balance of your health and gut microbiome. Engage in stress-reducing activities such as exercise, meditation, deep breathing, or stimulating hobbies.
Sleep: Poor sleep patterns can negative to your health affect your gut health. Aim for 7-9 hours of quality sleep each night
Limit antibiotic use when possible: Antibiotics can disrupt the balance of gut bacteria. Use antibiotics only when necessary and as prescribed by a healthcare professional.
Exercise: Aim for 2-3 hours of moderate activity each week Preferably something you enjoy and gets you a little hot and breathless. A 12 week exercise referral scheme is available via your GP and a supervise exercise programme is available at Bedford University.
Stay hydrated: Drinking enough water helps maintain healthy digestion and supports the movement of food through the digestive system.
