Scientists know that more than 90% of serotonin is produced in the gut – but how does what you eat affect your mood? To switch things up, try using a variety of different seasonings, fresh herbs and even a splash of soy sauce or chili-garlic sauce taste amazing! Get Smart About Superfoods Infographic- So-called “superfoods” alone won’t make you healthier – but adding these nutritious foods to an already balanced diet can bring health benefits. Alongside Dr Rossi's gut-friendly recipes, Eat Yourself Healthy also includes expert advice on how to deal with common complaints such as IBS and bloating, diagnose food intolerances, and manage good gut health with sleep and exercise routines.

My top take away from 'Eat yourself healthy' is the suggestion for gut goodness bowls. Rossi provides you with various ingredients divided into columns like 'Fibre Base' 'Fermented Flavours' 'Healthy fats' and 'Dress and Coat'. You then essentially mix and match ingredients from these columns to create your own gut goodness bowl. I think its a great idea, you know you're making healthy choices, and with just a few ingredients you can create a whole variety of different choices. A wholegrain lower sugar cereal with semi-skimmed milk and fruit sliced over the top is a tasty and healthier breakfast. Further information

Enjoy your food 

There are 2 main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.

Our digestive tract is the barrier between our body and the environment. This means that food doesn’t really get into our body until long after we’ve eaten it – after it has passed through our gut lining’s defense barrier and into our bloodstream. If you think about it, this is a huge responsibility for our gut, and it explains why it’s equipped with an incredible 70 percent of our body’s immune cells.” Olive oil– I like to use a good olive oil that doesn’t have to be expensive, just make sure it’s cold-pressed and organic for the most flavor (in my opinion) Watch your calories. To maintain a healthy weight, eat only as many calories as you use up through physical activity. If you want to lose weight, take in fewer calories or burn more calories. The author has an easy to understand style of writing and although she does discuss some of the bio-science and physiology involved, I don't imagine it'll be beyond the scope of the average layperson. The book has a lot of charts and quizzes to fill out to analyze the reader's current gut biome and general gut health as well as a lot of suggestions for improvement. Healthy Swaps for Common Foods-Healthy home cooking and smart shopping puts you in control of what goes into your recipes and your body. Follow these healthy guidelines to update your eating style and improve your nutrition profile.About three-quarters of the salt you eat is already in the food when you buy it, such as breakfast cereals, soups, breads and sauces. From a hearty lasagne to raspberry and white chocolate muffins, these recipes prove you don’t have to sacrifice flavour or enjoyment to hit Megan’s recommended 30 plant points a week. That’s 30 plant-based foods across vegetables, wholegrains, fruits, legumes, nuts and seeds and herbs and spices. Megan Rossi, PhD, RD, known as the Gut Health Doctor, holds a prominent position as one of the globe’s foremost experts in gut health. Green onions– adds extra flavor and color, but you could also use a white or yellow onion in this as well

Eggs and fish are also good sources of protein, and contain many vitamins and minerals. Oily fish is particularly rich in omega-3 fatty acids. This is the type of sugar you should be cutting down on, rather than the sugar found in fruit and milk. A healthy diet means that you are eating all the right things. An unhealthy diet means that you are eating too much of the wrong type of food.In the evening, have a portion of vegetables with dinner and fresh fruit with plain, lower fat yoghurt for dessert to reach your 5 A Day. Choose lean cuts of meat and skinless poultry whenever possible to cut down on fat. Always cook meat thoroughly. Make decisions beforehand: Establish boundaries before drinking. Alcohol leads to poor decisions. Knowing your terms before helps you maintain resolve.