5 gut-healthy ways to 'unprocess' your diet

Ultra-processed foods are high in calories, sugar, salt, and unhealthy fats, and are typically low in essential nutrients like fibre, vitamins, and minerals.³ They have a negative effect on the gut microbiome and can contribute to a range of health issues including obesity, diabetes, and heart disease.⁴ Read more in our article Ultra-processed foods – the ones to watch!.

Here are five simple swaps that can contribute to a healthier, more balanced diet without requiring drastic changes to your eating habits 😉

Replace supermarket bread with homemade bread: Try this easy bread-maker recipe for a fibre-rich whole-grain loaf. It contains much more fibre and nutrients, providing fuel for good gut bacteria.
Choose natural (ideally live) Greek yoghurt over flavoured yoghurt: Select plain, Greek yoghurt instead of flavoured yoghurts, which often contain added sugars and unnecessary ingredients. You can add natural sweetness with fresh fruit or a drizzle of honey.
Make your own smoothies instead of ready-made shop-bought ones. Smoothies also contain fibre, which slows down the absorption of sugars and provides additional gut health benefits. Here are our recommended gut-healthy smoothies for you to try.
Make your own salad dressing: Create a homemade salad dressing using olive oil, apple cider vinegar, and lemon juice such as this Antioxidant French dressing.
Choose your snacks wisely: Instead of processed snacks, have some of El’s gut-healthy snacks pre-prepared for when you’re on the move and want to avoid packaged shop-bought snacks – see recipes here: How can you make your snacks gut-healthy?