Get through the festive season without compromising your health with these five ‘micro-habits’
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Ah, the festivities are upon us once again, folks. It’s that time of the year when we let our hair down, enjoy a few (sometimes too many) drinks, and indulge in our favourite food.
It’s a time to relax, have fun, and forget about our normal routine – at least for a little while. But as any dietitian or nutritionist will tell you, party season isn’t a free-for-all when it comes to food choices.
Worry not, members! There are still plenty of ways you can enjoy yourself without destroying all your hard work throughout the year.
Rather than deny yourself all the festive fun, leading Harley Street dietitian and King's College research fellow Dr Megan Rossi says there are some easy ‘micro habits’ you can adopt now to help prepare your gut for the party season – and these can be done in just a few minutes too!
Dr Rossi explained in a recent Instagram video how to incorporate these ‘micro habits’ and boost your gut microbes – these are microorganisms that help support energy harvesting, digestion, and immune defence within your digestive system.
‘The next few months are full of life’s pleasures, from work parties to Christmas feasts, and I’m going to help you enjoy everything life has to offer,’ Dr Rossi said in the video.
Her first tip involves getting your sugar ‘fix’ from fruit instead of artificial sweeteners.
‘Whole fruits, such as dates in brownies or bananas in smoothies, offer not only that sweet hit but an array of dietary fibres to keep you more satisfied for longer, and phytochemicals to boost beneficial gut bacteria,’ she said.
So, there you go, members! If you’re craving something sweet, reach for a piece of fruit instead of your favourite chocolate bar. (Though sometimes you do really need that chocolate bar – it’s good for the soul.)
Getting takeaway is probably one of the biggest culprits when it comes to eating unhealthy during party season – but it doesn't have to be! Dr Rossi said that instead of denying yourself that pizza, you should just add an extra plant to your meal.
‘Fibre goodness on the side helps feed your gut microbes, whether it’s adding greens to your pizza topping, lentils to your curry sauce, or another side of veg to your Sunday roast.’
It doesn’t seem like much, but Dr Rossi said your gut will thank you for this small habit!
Next, Dr Rossi said that you should opt for pre-mixed combinations of fruit and vegetables instead of single items on your next trip to the supermarket.
You could swap frozen green beans for a bag of frozen Mediterranean veggies, or a tin of chickpeas for bean mix, for example.
‘Pre-mixed packs (fresh, frozen and tinned) are one of my top tips for diversifying your diet,’ she shared.
The healthier the foods you expose your gut to, the better you’ll feel inside out.
And this is connected to Dr Rossi’s fourth tip, too!
She said that: ‘Adding in plant-based foods you’ve never tried, or rarely eat, is one of the best ways to increase the diversity of your gut microbes.’
She recommends that we eat 30 different types of plant-based food each week because these contain different fibres and chemicals that feed the microbes in your digestive system.
‘This is a marker of good gut health, and has been linked to better long-term health.’
Finally, Dr Rossi said that a cup of tea or coffee is a ‘great way to kickstart your gut’ in the morning. The doctor also claims that these beverages are rich in phytochemicals – or the chemicals produced by plants.
She said that instead of excluding certain food, she said she ‘is all about including others to boost your nutritional intake’.
However, we’ve previously written an article about the dangers of drinking coffee in the morning on an empty stomach. So, make sure you’ve eaten something before making your morning brew! You may want to check that out here.
Additionally, Dr Rossi revealed 6 simple ways to get more fibre:
Well, there you have it, members! Are you keen on trying Dr Rossi’s tips? Share with us your thoughts below!
It’s a time to relax, have fun, and forget about our normal routine – at least for a little while. But as any dietitian or nutritionist will tell you, party season isn’t a free-for-all when it comes to food choices.
Worry not, members! There are still plenty of ways you can enjoy yourself without destroying all your hard work throughout the year.
Rather than deny yourself all the festive fun, leading Harley Street dietitian and King's College research fellow Dr Megan Rossi says there are some easy ‘micro habits’ you can adopt now to help prepare your gut for the party season – and these can be done in just a few minutes too!
Dr Megan Rossi said that incorporating five ‘micro habits’ helps prepare your digestive system for the holidays. Credit: Facebook
Dr Rossi explained in a recent Instagram video how to incorporate these ‘micro habits’ and boost your gut microbes – these are microorganisms that help support energy harvesting, digestion, and immune defence within your digestive system.
‘The next few months are full of life’s pleasures, from work parties to Christmas feasts, and I’m going to help you enjoy everything life has to offer,’ Dr Rossi said in the video.
Her first tip involves getting your sugar ‘fix’ from fruit instead of artificial sweeteners.
‘Whole fruits, such as dates in brownies or bananas in smoothies, offer not only that sweet hit but an array of dietary fibres to keep you more satisfied for longer, and phytochemicals to boost beneficial gut bacteria,’ she said.
So, there you go, members! If you’re craving something sweet, reach for a piece of fruit instead of your favourite chocolate bar. (Though sometimes you do really need that chocolate bar – it’s good for the soul.)
Getting takeaway is probably one of the biggest culprits when it comes to eating unhealthy during party season – but it doesn't have to be! Dr Rossi said that instead of denying yourself that pizza, you should just add an extra plant to your meal.
Add extra veggies to your pizza for that extra boost to your gut microbes. Credit: Rene Strgar in Pexels
‘Fibre goodness on the side helps feed your gut microbes, whether it’s adding greens to your pizza topping, lentils to your curry sauce, or another side of veg to your Sunday roast.’
It doesn’t seem like much, but Dr Rossi said your gut will thank you for this small habit!
Next, Dr Rossi said that you should opt for pre-mixed combinations of fruit and vegetables instead of single items on your next trip to the supermarket.
You could swap frozen green beans for a bag of frozen Mediterranean veggies, or a tin of chickpeas for bean mix, for example.
‘Pre-mixed packs (fresh, frozen and tinned) are one of my top tips for diversifying your diet,’ she shared.
The healthier the foods you expose your gut to, the better you’ll feel inside out.
And this is connected to Dr Rossi’s fourth tip, too!
She said that: ‘Adding in plant-based foods you’ve never tried, or rarely eat, is one of the best ways to increase the diversity of your gut microbes.’
She recommends that we eat 30 different types of plant-based food each week because these contain different fibres and chemicals that feed the microbes in your digestive system.
‘This is a marker of good gut health, and has been linked to better long-term health.’
Dr Rossi said that the more greens you eat, the better you’ll feel inside and out. Credit: kei photo in Pexels
Finally, Dr Rossi said that a cup of tea or coffee is a ‘great way to kickstart your gut’ in the morning. The doctor also claims that these beverages are rich in phytochemicals – or the chemicals produced by plants.
She said that instead of excluding certain food, she said she ‘is all about including others to boost your nutritional intake’.
However, we’ve previously written an article about the dangers of drinking coffee in the morning on an empty stomach. So, make sure you’ve eaten something before making your morning brew! You may want to check that out here.
Additionally, Dr Rossi revealed 6 simple ways to get more fibre:
- Add flavour and texture to your favourite meal by tossing in cooked barley or legumes.
- Sprinkle mixed seeds in your breakfast – whether it’s cereal, toast, or eggs.
- Replace a third of the mince in your lasagne (or other meat dishes) with cooked lentils. Chef Jamie Oliver also recommends this ‘hack’ for a healthier (and cheaper) twist in your meals.
- Keep the skin on both fruits and veggies when you cook or eat them.
- A handful of nuts, seeds, or dried fruit is a quick way to boost your fibre for the day.
- Switch from white bread to whole grain or seeded alternatives.
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