And when you crush an apple with your teeth, say to it in your heart, ‘Your seeds shall live in my body, And the buds of your tomorrow shall blossom in my heart, And your fragrances shall be my breath, And together we shall rejoice through all the seasons.’
KHALIL GIBRAN, THE PROPHET
This chapter is about foods that benefit the gut. Information has been gathered from three different healing systems: modern medicine, traditional Chinese medicine, and the ancient Indian practices of Ayurveda (read more about these healing methods in the Glossary). The extent of overlap between these healing systems is remarkable: all three recognize the health benefits of garlic and ginger, for example. With a few exceptions, these healing foods are fruits and vegetables. Meat, fish and fowl are mostly excluded, not because they are unimportant, but because of a simple truth: the vast majority of nature’s therapeutic substances are found in plants.
We all know that nuts, seeds, root vegetables, fruits, leafy vegetables – and even flowers – provide vitamins, minerals and other nutrients needed for human development, health and reproduction. But that is not all. Beneficial parts of plants are as basic as the structural fibre in fruits and root vegetables, and as complex as molecules responsible for the colour of a flower or the content of a seed. Scientific research exploring the properties of plant compounds has already unearthed the therapeutic potential of isoflavones, indoles and lycopene, and more information will come. Research is important, but in many cases it only elaborates on what we already know: certain foods have specific benefits.
The following list of healthy gut foods will help you select ingredients and prepare meals that meet your unique digestive requirements. If, for example, you tend to develop constipation, try substituting yams or sweet potatoes for white potatoes once or twice a week. If you suffer from frequent intestinal infections, try selecting fruits and vegetables rich in natural antibacterial substances: garlic, onions, blackcurrants and apples are ideal choices. Build these foods into your personal plan to eat five or more servings of fruits and vegetables per day.
• ¼ cup dried fruit
• 1 piece of fruit, ½ cup diced fruit, ½ cup fresh berries or grapes
• 1 cup 100% fruit juice (not fruit extracts or concentrates)
• 1 cup raw leafy vegetable (lettuce, spinach, bok choy, endive)
• ½ cup cooked vegetables, such as carrots and beets, and cooked green vegetables, such as beans and spinach
• ½ cup onions, leeks or spring onions (may be a combination of all alliums)
• 2 cloves garlic
• ½ cup cooked pulses (lentils, chickpeas, beans)
• ½ cup cooked grain (rice, bulgar, buckwheat, oats, barley)
• ½ cup grated raw carrots (most other raw root vegetables can be hard to digest)
In the following chapter, ‘When Things Go Wrong’, you will learn which foods to enjoy and which to avoid in the case of 20 different digestive disorders, and two or more of Marguerite Patten’s healthy-gut recipes are recommended for each. Remember: adapting your diet can help control both the symptoms of illness and the side-effects of medication.
Use foods sensibly. Do not ‘overdose’ on specific items. When eaten in large quantities, many foods – figs and turmeric, for example – can upset your system. Remember that many herbs and spices contain powerful substances and all should be eaten in moderation.
If you are susceptible to gut infections (gastroenteritis), or are heading for a holiday destination where food preparation may be a bit haphazard, choose foods rich in these vegetables. They may have a ‘pong’, but they contain antibacterial, antiviral and antifungal compounds that help prevent infection. The same advice applies to anyone with a weakened immune system, or who has been taking antibiotics.
Counter the unpleasant breath odour by topping foods with lots of chopped parsley, or try chewing caraway seeds.
Research has shown these vegetables to be useful in preventing heart disease, and they may play a role in preventing cancer.
A spice used to aid digestion, this is a favourite flavour in several cuisines.
When used in modest quantities (a teaspoonful per serving), this soothing oil can help calm gastric pain. If you find it unpleasant to take on its own, try blending it in a salad dressing, or use in a sauce for fish.
Eating almonds is obviously an excellent way to consume almond oil in its most natural form; they are also highly nutritious and contribute to a healthy diet. A word of warning: remove the skins from the almond kernel before eating. According to the ancient Indian healing tradition of Ayurveda, the skin of the almond can irritate the stomach lining, and should not be eaten.
The oil in ground almonds can become rancid with time; use freshly ground nuts.
It makes me want to call out – ‘Is there an apple in the house?’
C.A. LEJEUNE
Ancient healers valued apples as one of nature’s most healing foods. Today, scientific research suggests they contain a high level of natural antibiotics. Apples are an excellent source of soluble fibre, vitamin C and bioflavonoids. Peeled, grated and raw, apples are an old and trusted treatment for constipation. Stewed, they are useful in the treatment of gastritis and diarrhoea. Apples can be used as healing foods for people suffering from colitis and diverticulitis. Paul Pitchford, an internationally respected nutritional therapist, claims that apples and their juice benefit the liver and gall bladder, and actually soften gallstones.
Flavour apple sauce with healing spices, such as cinnamon, cardamom and nutmeg, to aid digestion and calm flatulence.
Remember: always wash apples well so you can enjoy eating the peel.
Apricots are rich in nutrients including iron, copper, cobalt, potassium and betacarotene. They are an ideal ingredient when cooking for people suffering from gastric ulcers and/or mouth ulcers. A high fibre content makes apricots a useful choice when you are trying to avoid constipation, especially when you are pregnant or taking medications known to cause this problem.
The secret substance in these delicious flower heads is cynarin, which is thought to promote the flow of bile and aid the digestion of fats. Artichokes are used as a healing food in cases of gallstones and liver disease.
Artichokes are thought to settle the lower bowel and help control flatulence, thus aiding the management of irritable bowel syndrome.
Scientific evidence suggests that artichokes may help control blood cholesterol levels.
Remember: globe artichokes and Jerusalem artichokes are not related to one another, and only the former contains these health benefits. Jerusalem artichokes are root vegetables known for causing flatulence.
Ripe avocados can be used as a healing food in cases of stomach ulcers. A mild and nutritious fruit, they are a delicious and highly digestible source of the omega-6 essential fatty acid, linoleic acid. Some nutritionists believe these delicious fruits also contain a substance that helps eliminate uric acid from the body.
Avocados are an ideal food for people who have lost weight through illness, but do not want to increase their saturated fat intake by eating red meat and dairy foods.
One of the great natural foods, bananas are most easily digested in their ripe state. Packed with nutrients, they are an excellent choice for ulcer patients because there is evidence they stimulate the production of mucus in the gut, protecting the stomach from its own outpouring of gastric acid.
Remember: unripe bananas can cause flatulence. Bananas have been known to occasionally trigger migraines.
See ‘The BRAT Diet’.
Barley water is a drink known to aid the pain of constipation and cystitis. Easy to digest, the grain has a soothing effect on an inflamed gut, unless the cause is coeliac disease or gluten intolerance. Traditional Chinese medicine tells us that barley helps regulate digestion and strengthen the pancreas.
Used to aid stomach cramps and relieve nausea, this popular herb is said to calm the nervous system.
Thought to be useful in detoxification of the liver, beetroot is beneficial to the entire digestive system. Drinking beetroot juice (or beetroot in a smoothie) may increase the flow of bile and aid the digestion of fats. Be aware that beetroot can cause false bleeding (see the Glossary).
Dark-skinned berries and grapes contain natural antibacterial substances that may benefit cases of colitis, diverticulitis, gastric ulcers and gastroenteritis. People with lowered immune systems should include these fruits in their diet at least once a day to help ward off infection. Enjoying these fruits as part of your normal diet helps maintain a healthy gut.
These plump blue fruits are a rich source of natural antibacterial compounds useful in combating gut infections. They are also rich in vitamin C and other substances that support the immune system.
An excellent aid to digestion, this highly valued spice also relieves constipation and eases flatulence.
Rich in antibacterial substances known as anthocyanins, which inhibit dangerous forms of E. Coli, this fruit helps combat infections.
In traditional medicine these berries were dried and used to treat diarrhoea caused by food poisoning. Modern scientific investigation suggests that they contain compounds called anthocyanins, which are the source of this healing power.
Blueberries also contain a natural diuretic that helps clean the kidneys.
Oat, rice and wheat bran can help prevent constipation, piles (haemorrhoids), diverticulitis and bowel cancer because it adds fibre, or bulk, to the diet and aids the normal passage of waste from the digestive system.
If you suffer from sensitivity to gluten, or have Crohn’s disease, only use rice bran.
Use bran in moderation. Too much will cause bloating and may increase the symptoms of irritable bowel syndrome.
As an added benefit, the soluble fibre in oat bran is thought to reduce blood cholesterol levels and aid people with diabetes by improving sugar metabolism.
A rich source of vitamin C and other nutrients that promote good gut health, broccoli also contains compounds which scientists believe help prevent gastric and other cancers.
Traditional medicine claims buckwheat is useful in treating chronic diarrhoea, strengthening the digestive system and improving the appetite.
A good source of fibre, buckwheat helps prevent constipation and complications related to it. Free of gluten, buckwheat is an excellent choice of carbohydrate for those who suffer from wheat intolerance or Crohn’s disease.
High in rutin (a substance shown to strengthen the walls of capillaries, like those found in the villi of the small intestine), buckwheat helps maintain the part of the digestive system responsible for normal absorption of nutrients. For more information about the structure of the digestive system, see here.
Including this somewhat maligned vegetable in your diet can help heal stomach ulcers. Scientific evidence suggests that S-Methylmethionine and other substances in cabbage promote the healing of gastric ulcers by stimulating the production of mucus to protect the stomach lining. Like other members of the brassica family (broccoli, cauliflower, kale and Brussels sprouts), cabbage is thought to help prevent gastric cancer.
Remember: eaten in excess, cabbage may cause wind and – in extreme cases – can cause iron deficiency and thyroid problems.
Tea made from the daisy-like flowers of this plant calms the nervous and digestive systems and helps relieve stress. Its healing properties are useful in controlling heartburn, gastritis and diverticulitis. Reach for camomile if you want a good comfort drink on those nights when you cannot sleep.
Used as a spice in cuisines from Asia to Scandinavia, the tasty seeds of this plant stimulate the appetite and help relieve heartburn, wind and colic.
Another international favourite, this spice relieves heartburn, belching, excess stomach acid, wind and vomiting. Its healing properties are useful in the treatment of IBS. When chewed, cardamom seeds sweeten the breath.
High in natural sugars, fibre and betacarotene, these root vegetables help prevent constipation and provide nutrients needed to maintain a healthy gut.
Cooking releases nutrients from this fibrous vegetable, giving carrot purée an edge over carrot sticks. Peel carrots unless they are organic.
The stalks and seeds of celery contain anti-inflammatory substances, which have been shown to aid the treatment of stomach ulcers and bowel inflammation. Celery is thought to benefit the liver and stimulate digestion. Research suggests celery helps lower blood cholesterol.
This favourite British cheese contains substances considered to be useful in the treatment of gastric ulcers.
The mild laxative effect of this fruit helps prevent and relieve constipation. Cherries are thought to contain natural substances that cleanse the system and help control gout. They are a good source of potassium, needed for energy and fluid balance.
A herb that stimulates digestion, chervil is also known to ease the pain of heartburn.
Often used in the detoxification of the liver. Wild chicory is more effective than cultivated varieties.
Used in excess, chilli peppers may cause gastric irritation. However, when consumed in moderation they help control inflammation, provide vitamin C, and help relieve sinus congestion that may cause bad breath. Perhaps surprisingly, they are sometimes used in small amounts to relieve indigestion.
A member of the allium family, chives stimulate the appetite and help digestion during convalescence.
Useful in the treatment of diarrhoea, indigestion and wind, this popular spice also helps prevent bad breath by cleaning the sinuses.
Grapefruit benefits the gut by stimulating digestion and alleviating belching.
Lemons and limes are believed to be of special value to people eating a high-fat/protein diet. These astringent fruits have antiseptic properties useful in controlling gut infections.
Oranges and tangerines share many of their healing properties, and both are good tonics for people suffering from poor appetite and sluggish digestion.
Warning: lemons and limes are highly acidic and are best avoided by people suffering from gastric ulcers.
Coffee has a mild laxative effect, but beware! Coffee contains caffeine, which can cause problems (see here).
Known for their healing qualities, these seeds stimulate digestion and are useful in the treatment of diarrhoea. Their ability to calm the bowel is thought helpful in the treatment of IBS.
Known to contain antibacterial compounds that help control bladder infections, cranberries also help rid the gut of potentially harmful bacteria.
Add this flavourful spice to your cooking to control heartburn and wind.
The leaves of this unpopular weed are a healthy addition to a green salad because they contain substances thought to increase bile production and help detoxify the liver.
Always gather leaves from areas known to be free of herbicides, insecticides and other garden chemicals.
Well known as a gentle laxative helpful in preventing or treating constipation, dates are a good source of calcium, iron and potassium needed for healing.
The high sugar content in dates makes them an ideal ingredient in desserts and sweet meat dishes.
This is another ancient and effective aid to digestion. A few sprigs in a salad, or served on fish or poultry dishes, can reduce belching and flatulence and stimulate healthy digestion. Crushed dill seeds are a flavourful ingredient in salads, fish and meat dishes.
Some recipes for gripe water to treat babies with colic include an infusion of dill.
Remember: dill is a powerful herb and should be used in small amounts.
Dried fruits are a good source of energy, nutrients and fibre needed to maintain a healthy gut. Used in moderation, they help prevent or treat constipation. By varying the amount eaten, colitis sufferers may find them a useful means of stabilizing their bowel.
Do not suddenly increase the amount of dried fruit in your diet. Begin eating dried fruit in small amounts and increasing as needed. Your bowel will tell you when you have found the ideal amount for you.
This much under-rated vegetable has a wonderful flavour and is well regarded for its healing powers by traditional Chinese and Ayurvedic practitioners. Known as an aid in the treatment of heartburn, wind, nausea and vomiting, fennel greatly benefits the digestive system.
All parts of the plant are used in cooking. The fleshy bulb and fine fern-like leaves can be incorporated into salads or cooked with fish and poultry. The bulb is delicious cooked and served as a side dish.
Fennel seeds are the plant’s richest source of compounds that help control bloating and flatulence, and are frequently included as spices in Indian cooking. Chewed after dinner, they freshen the breath.
Adding fennel seeds to dishes made with cabbage helps control the flatulence sometimes caused by this important vegetable.
Both fresh and dried figs contain ficin, thought to help digestion by calming the muscular activity of the gut. Their gentle laxative effect helps prevent chronic constipation. Nutritional therapists claim that figs benefit the stomach, pancreas and large intestine.
To maintain a healthy digestive system, enjoy oily fish rich in omega-3 fatty acids (mackerel, tuna, trout, herring, salmon and albacore) at least twice a week. Research evidence demonstrates the value of these essential fats in healing processes, and to the general well-being of the human body.
An important item in nature’s medicine cabinet, garlic has natural anti-viral and antibacterial properties that help control gastric infection. It has also been shown to help control blood cholesterol levels.
Slices of preserved ginger, and foods containing reasonable quantities of fresh or ground ginger root, help control nausea associated with gastroenteritis, travel sickness, pregnancy and chemotherapy. Ginger also helps relieve heartburn, settle digestion, reduce wind and eliminate the feeling of bloating. Its benefits in the treatment of Crohn’s disease, IBS and colitis have been reported. This peppery root helps prevent bad breath by cleaning the sinuses.
There are good reasons for giving grapes to people who are ill or infirm. Rich in easily digested sugars, they also contain useful amounts of substances believed to aid the immune system. In traditional Chinese medicine, grapes are thought to cleanse the liver, and are used as a remedy in cases of jaundice and hepatitis.
Phenols in grapes are thought to help combat the build-up of cholesterol in the blood. Red grapes are more potent than white (see ‘Berries and Red Grapes’).
The healing nature of this food has been valued since biblical times. Recent scientific research suggests Manuka honey contains substances that inhibit the growth of Helicobacter pylori, the bacteria connected with gastric ulcers.
Ayurveda claims heating destroys honey’s healing properties, making raw honey more valuable than commercial, blended products.
Able to stimulate the digestive processes, this ancient cooking ingredient makes an excellent accompaniment to meat, especially when combined in a sauce using live yoghurt.
Horseradish helps clear blocked sinuses, thus reducing the chance of developing bad breath.
Rich in fibre, vitamin C and B-vitamins, this unpopular vegetable is an excellent source of the sulphur compounds thought to heal gastric ulcers and help prevent bowel cancer.
Kiwi fruit contains soluble fibre needed to prevent constipation. The vitamin C and potassium, both well supplied by this fruit, support a healthy gut.
An excellent source of essential minerals, these pulses are packed with soluble fibre that helps prevent or relieve constipation. Some nutritional therapists suggest that lentils be included in the diet of those with coeliac disease.
The healing effects of liver are considerable. Mouth ulcers and colitis have been shown to benefit from adding liver to the diet. Including this food in your diet at least once a week will support the general health of your own liver.
Sadly, liver has lost popularity over the years. Rich in vitamin A, most of the B-vitamins (including B12), vitamin D, copper, iron, molybdenum, selenium and zinc, liver supplies many of the nutrients essential for healthy digestive function. Calf, beef, lamb, chicken and pork liver are of equal value. Buy organic liver when possible, or limit yourself to liver from young animals when it is not. The liver is the body organ responsible for destroying toxic substances and storing those it cannot eliminate. The older an animal, the more likely it is to have built up a store of substances unsuitable for your own good health.
Remember: the high level of vitamin A in liver may be harmful to unborn children. Women who plan to get pregnant, or who are pregnant, should avoid liver until after delivery.
If you are taking vitamin A as a dietary supplement, liver should be eaten occasionally.
A good source of vitamin C and betacarotene, melons are also a very useful source of pure fluid needed to maintain normal digestive functions.
High in fibre, minerals and B-vitamins, millet is gluten free and a good food choice for people suffering from constipation and sensitivity to gluten (see Crohn’s disease).
A favourite herb with many variations, all forms of mint help control bad breath and settle the digestive system. This may explain why sweets strongly flavoured with mint have been popular after-dinner treats for centuries. Used as ingredients in food, mint and mint oil have been shown to benefit cases of flatulence, Crohn’s disease and IBS.
Leaf infusions, in the form of mint ‘tea’, help control an unsettled stomach (see the recipe).
These foods are rich in B-vitamins, vitamin E, various minerals, oils and fibre needed for good gut health. Mouth ulcers may signal a borderline deficiency in B-vitamins, which can be corrected by adding nuts and seeds to the diet.
Brazil nuts are an excellent source of selenium, a mineral essential for good health. Research shows selenium levels are low in the British diet.
Remember: choking on nuts is as great a danger to young children as nut allergies.
A spice popular across the globe, nutmeg helps control the discomfort of nausea. Add to sweets made with ginger and honey. Delicious when grated over cooked spinach.
An excellent source of soluble fibre that helps prevent constipation and diverticulitis, oats have been shown to help control blood cholesterol levels. Oats are greatly valued in traditional medicine, and are used to heal abdominal bloating and indigestion, and to strengthen the pancreas.
Although gluten-free, oats do contain a substance that may cause bowel problems.
Highly nutritious, olives are thought to contain natural healing substances that stimulate the release of bile from the gall bladder, lowering the risk of gallstones and improving liver function. Extra virgin oil contains higher levels of healing compounds than other grades of olive oil because it is from the first pressing of the fruit. Partnered with lemon juice in a dressing for green salads, fish or vegetables, olive oil aids digestion.
This popular herb contains rosmarinic acid, a powerful anti-viral, antibacterial and anti-inflammatory compound that aids the digestive system.
Enjoy eating the parsley garnish on your plate – it may be one of the most nutritious parts of the meal. A good source of nutrients including iron and vitamin C, parsley is rich in chlorophyll, a natural deodorant. Parsley helps prevent mouth odours when included in dishes containing members of the allium family. (Garlic butter is almost always made with lots of chopped parsley.) Parsley may help relieve colitis and is an aid to digestion.
Used for centuries as a natural diuretic, parsley aids the elimination of uric acid from the body.
Pears should be a regular part of a healthy diet. They are a popular choice on many exclusion diets because they rarely cause allergies and are easy to digest. High in fibre and potassium, they are ideal food for preventing and treating constipation, and for people convalescing from illness.
Some nutritional therapists suggest pears are useful in the treatment of gall bladder disease.
Rich in bromelain, known to help the breakdown and digestion of proteins, this fruit is thought to contain substances credited with blocking the formation of cancer-causing compounds (called nitrosamines) in the stomach.
Warning: pineapple should be avoided by people with gastric ulcers.
Useful in the treatment of indigestion, liver conditions and diarrhoea, raspberries are rich in healing antibacterial compounds. An infusion made from raspberry leaves is often used to soothe the digestive system (see ‘Berries and Red Grapes’).
An excellent gluten-free food that helps control diarrhoea, rice is known to soothe the entire intestinal tract. A major source of easy-to-digest carbohydrate in the BRAT diet, rice is an ideal food for people with coeliac disease. It is also thought to help people suffering from gallstones.
Brown rice is packed with essential B-vitamins, and its fibre helps relieve constipation. However, the tough outer husk may cause gut irritation and should be avoided by those known to have inflammation of the bowel.
Soothing to the digestive system in general, rosemary is used to relieve flatulence and indigestion.
Unless you are sensitive to gluten, rye is a good source of minerals and vitamins needed for a healthy gut, and makes a welcome change from bread and other baked products made with wheat. Rye is often used as a general aid to the pancreas, liver and gall bladder.
Used in eastern cultures to help ease chronic diarrhoea, saffron is thought to be a rich source of natural antibacterial substances.
Known to calm indigestion, sage is a good herb to use in dishes containing rich, heavy foods.
Having the same healing benefits as cabbage, this pungent food also contains bacteria that may help digestion and maintain a healthy gut capable of extracting nutrients from food. (Sauerkraut is not a good choice for those on a low-sodium diet.)
Added to food, this exotic oriental spice helps control flatulence.
A herb commonly used to help control belching, flatulence and stomach acidity.
A cup of tea helps fight infections. According to a research team at the Brigham and Women’s Hospital in Boston, Massachusetts, these teas contain the amino acid L-theanine, which appears to boost the activity of T-cells, the body’s first line of defence against infection. People drinking 20 fluid ounces of tea per day (five to six cups) appeared to have stronger immune systems. Research by scientists in the United Kingdom suggests that five to six cups of green tea a day helps reduce blood pressure and lower cholesterol levels.
A popular herb, thyme helps control flatulence.
White toast is a good source of easy-to-digest carbohydrate. Toast is part of the BRAT diet because it contains little fibre and is, therefore, a good food choice for those suffering from inflammatory bowel conditions or diarrhoea.
Used for centuries as a liver tonic and treatment for ailments of the digestive system (ulcerative colitis, for example), turmeric contains curcumin, which gives the spice its brilliant yellow colour. Scientific evidence now suggests that this powerful substance acts as an antioxidant, an antimicrobial and an anti-inflammatory in the body.
Thought to be rich in natural antibiotics, watercress is used to relieve stomach upsets and colitis. People suffering side-effects from chemotherapy will profit from the high nutritional value of this tasty green plant.
Remember: wash watercress well, particularly before eating it raw.
Packed with fibre and carbohydrate energy, whole grains are an excellent source of B-vitamins, minerals, protein and unsaturated oils needed for a healthy gut. Most of these nutrients are located in the germ of the grain. (The germ is the fertile part of the grain that sends up a sprout when growth begins; most of the remainder of the seed is starch or outer husk.)
Products made with whole grain are coarse and heavy, and unattractive to many shoppers. To produce more pleasing, refined products, grains used to make flour are put through a ‘milling’ process that strips off the coarse outer husk of the kernel (bran). Unfortunately, the mineral- and vitamin-rich germ is lost in this process. A light sprinkling of wheat germ on cereals, soups, salads and baked goods can greatly increase your nutrient intake.
According the leading American nutritional therapist, Paul Pitchford, wheat absorbs a wider range of nutrients from the soil than other grains, and the balance of minerals in whole grain is similar to that of the human body. Therefore, of all the grains, wholegrain wheat makes an excellent part of a healthy diet.
In a small portion of the population, the gluten in wheat causes a severe medical condition known as coeliac disease. Although controversy exists over the extent to which wheat also causes food intolerance and sensitivity, the best evidence suggests that this grain is a highly valuable food for the vast majority of people, young and old.
Remember: wheat, rye and barley contain gluten and should be avoided by people with coeliac disease and those who suffer from wheat intolerance.
Deliciously sweet and rich in fibre, these colourful root vegetables make a useful addition to your diet. Eating them once or twice a week will help you avoid constipation. They are thought to strengthen the pancreas and aid the body’s sugar balance. Enjoy them in moderate-sized servings, because overindulging can lead to indigestion and bloating.
Including bio yoghurt (live yoghurt) in your diet helps maintain a balance of healthy gut flora needed for digestion. It also discourages the growth of harmful yeasts, such as Candida albicans. Live yoghurt helps restore the digestive system following a course of antibiotics, radiotherapy, chemotherapy or any other medical treatment that may disrupt the normal balance of gut bacteria (see ‘Probiotics’).
Alliums – rich in antibacterial compounds
Chives
Garlic
Green onions
Onions
Shallots
Berries, red fruits and grapes – rich in natural antibacterial compounds
Bilberries
Blackcurrants
Blueberries
Cherries
Cranberries
Grapes
Raspberries
Citrus fruit – rich in vitamin C; stimulate digestion
Grapefruit
Lemons
Limes
Oranges
Fruits (other than berries and citrus fruit) – contain natural fibre, simple sugars, vitamins and minerals
Apples
Apricots
Oregano
Parsley
Rosemary
Sage
Tarragon
Thyme
Nuts and seeds – to add minerals, vitamins and essential fats to the diet
Almonds (almond oil)
Pine kernels
Sesame seeds
Walnuts
Olives and olive oil – to aid the liver and digestion
Pulses – for fibre
Lentils
Root vegetables – for fibre and healing plant compounds
Beetroot
Carrots
Sweet potatoes
Yams
Spices – contain compounds that aid digestion
Allspice
Black pepper
Caraway
Cardamom
Avocados
Bananas
Dates
Figs
Grapes (red skinned)
Kiwi fruit
Melons
Pears
Pineapple
Green and leafy vegetables – for fibre, vitamins, minerals and healing compounds
Broccoli
Cabbage (and sauerkraut)
Celery
Chicory
Dandelion greens
Kale
Watercress
Herbs – for healing compounds that aid digestion
Basil
Camomile
Chervil
Dill
Fennel
Horseradish
Mint
Chilli
Cinnamon
Cumin
Fennel seeds
Ginger
Nutmeg
Saffron
Turmeric
Whole grains – for bulk, vitamins and minerals
Barley
Buckwheat
Millet
Oats
Rice
Rye
Wheat
Yoghurt – a natural probiotic
Other
Artichokes – an aid to the liver
Cheddar cheese
Honey
Liver
Oily fish – an excellent source of essential fatty acids
Tea (black, green, oolong and pekoe) – supports good gut health
Toast
Popular because of its high calcium and phosphorus content, yoghurt also contains riboflavin (vitamin B2) and vitamin B12 found in few other non-meat foods.