Food rules

Choose real foods that offer quality nutrients: all different colour vegetables and fruits; pulses, beans, seeds and nuts; herbs and spices.

Add in high quality protein (meat, fish, dairy, plant based), unrefined carbs (sweet potatoes, wholegrain) and good fats (olive oil, avocado) plus fermented foods (yogurt, kefir, kimchi).

WHY: Real foods in their natural forms bring your gut a delicious diversity of microbes, and give your body the fuel, building blocks and micronutrients it needs to function and thrive.

Base your diet on plants and aim for diversity: go for 30 different plant types each week, including veg, fruit, nuts, seeds, herbs, spices, pulses, legumes.

AVOID juices and processed plant products with added ingredients.

WHY: Plants contain polyphenols which boost human health due to antioxidant and anti-inflammatory properties.

Keep your body hydrated all day. Start with warm water and keep drinking water or herbal tea regularly. Try different herbal teas, especially green tea. Be mindful of how caffeine affects your body and mood.

Reduce alcohol by half - at least. Try the 3 and 3 rule: only drink on 3 days of the week, and only ever have 3 drinks max on one day.

WHY: dropping oestrogen can cause dehydration, leading to fatigue and brain fog. Cut alcohol for better mood, sleep, skin, digestion, weight loss, and reduced risk of disease.

Good fats don’t make you fat! They make your brain work, skin glow and hormones function so eat them every day. Choose oily fish (salmon, mackerel), avocados, nuts, extra virgin olive oil.

AVOID: butter, fats in fried and processed foods (chips, crisps)

WHY: improve blood sugar control, less inflammation, reduce risk of heart disease, improve cholesterol levels.

Eat ‘high quality’ (not processed) protein at every meal, either animal or plant based: beans, lentils, quinoa, chickpeas, peas, nuts, seeds; high quality eggs, fish, chicken, seafood, lean meat, cheese.

WHY: proteins are building blocks in our body, provide energy and make us feel full.

Nuts and seeds are not fattening! They are delicious little powerhouses of nutrition. Indulge in walnuts, almonds, cashews, brazils, pistachios; stock up on nut butters (without any added oils, salt or sugar); go for flaxseed, chia, sunflower and pumpkin seeds. Keep a jar of freshly ground flaxseed handy to add to granola, porridge, soups, smoothies.

WHY: full of polyphenols, healthy fats, fibre and nutrients: vitamin E, magnesium and selenium.

Eliminate white bread. Instead go for different flour breads (eg rye), wholegrain, mixed flour and seeded loaves. Eat quinoa, brown rice, grains, oats and barley bulgur wheat, rye. Add lentils, peas and beans (dried, can or frozen) to meals. Quick wins here are lentil or rice sachets. For pasta stick to wholegrain and serve with veggie-rich sauces.

WHY: for fibre, which slows absorption of sugars into blood, and micronutrients too.

Eat fermented foods regularly: kimchi; sauerkraut, kombucha, kefir, full fat greek yogurt.

Include these nutrient dense, gut friendly hormone balancers: chickpeas, lentils, spinach, broccoli and kale, sweet potatoes, garlic, salmon, avocado, nuts and seeds, berries, oats, flaxseed.

WHY: huge nutritional value and are great for your gut.

Check labels and avoid foods with added sugar: processed meals, sauces, condiments, cereals. Cut down on sweets and chocolate, except some dark chocolate.

WHY: causes obesity, diabetes, mood swings, ageing, liver and heart disease and more.

Cut out processed carbohydrates (white pasta and bread; processed breakfast cereals), biscuits, cakes and pastries, sweets, fizzy drinks, added sugar. Skip processed meats: salami, ham, sausage, burgers. If eating fast foods, choose the least processed ones, with the fewest ingredients, such as sushi, stir fries, veggie curries.

WHY: new research proves that ultra processed foods cause heart disease, obesity and cancer.