WHAT I EAT IN A DAY FOR GUT HEALTH as a nutritionist / 5 EASY TIPS / plant-based

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DISCLAIMER:
THIS VIDEO IS ENTERTAINMENT & EDUCATIONAL PURPOSES ONLY, IT DOES NOT SUBSTITUTE FOR MEDICAL ADVICE.


5 EASY TIPS FOR GUT HEALTH:
1. Aim for 30g of fibre a day-slowly build up
2. Drink plenty of liquid (high water content foods included like watermelon)
3. Try incorporating fermented foods into your diet, such as kimchi, sauerkraut, kombucha, yoghurt (greek-style if you can), kefir etc.
4. Aim for plant variety: try mixed nuts, mixed fruits to easily up your “plant point”
5. Eat the rainbow: for the phytochemicals, and to feed the different bacteria in our gut



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My recipes:

https://www.justcallmeflora.com/

Recipes from the video:

BREAKFAST: CHOCOLATE OVERNIGHT OATS

1 ripe banana, mashed with a fork
2 tbsp chia seeds
2 chia seeds
1 tbsp cocoa powder
1 scoop unflavored soy protein
½ tsp cinnamon
¾ cup soy milk



LUNCH: serves 2

Cashew sauce:

½ cup cashews
½ cup soy milk
½ tsp garlic powder
½ tsp curry powder
salt & pepper to taste

2 sweet potato (medium or small depending on your hunger)

300g broccoli (I used frozen)
1/2 tsp garlic powder
1-2 tsp olive oil
salt & pepper to taste

1 can chickpeas, drained, rinsed
½ tsp garlic powder
½ tsp smoked paprika
salt & pepper to taste
1-2 tsp olive oil

Optional: top with sauerkraut for extra fermented food benefits for your gut!



DINNER: burrito bowl:
TOFU:
1 block (180g) tofu
marinate: 1 tbsp corn flour, 2 tbsp soy sauce (sodium reduced if possible), 2 tbsp olive oil, ½ tsp garlic powder, ½ tsp smoked paprika, pinch of ground black pepper

1 can black beans, drained & rinsed
1 pinch salt & ground black pepper
1 tbsp olive oil
1 tsp garlic powder
1 tsp smoked paprika



CHAPTERS:

00:00 INTRO
01:36 BREAKFAST
07:10 LUNCH
10:59 DINNER


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