Dr Libby Weaver. Photo/supplied
What are we supposed to eat? It is a question that has been floating around since we began to understand, in greater clarity, the impact the food we eat has on our health.
For the last 50 years or so, scientists and researchers have been trying to find the definitive answer to what is the best way for all of us to eat.
We can be forgiven for thinking, then, that surely it would have been found by now. It seems, however, that the differences in research are only growing. The result for many people is hopeless confusion about what they should be eating.
On the back of the 'low fat/high carb' era of the 80s and 90s, we have been presented with an abundance of often conflicting research around food and diet.
It seems today there are innumerable ways of eating, all with what appears to be credible research supporting it as the 'best' way for all of us.
Countless people have adopted a paleo, ketogenic, vegetarian, vegan or low-carb diet and there are as many people telling us we should adopt it too, based on their own positive experiences, as there are studies validating each of them.
Others still are stuck in a habit of eating biscuits that they know are no good for their health. These people are more likely to ask which is the best brand of breakfast cereal to choose.
For many though, the changes and fluctuations in nutritional evidence over the last 50 years have caused them to lose faith in the very foundation of nutritional advice.
How do we know that what we're told is best for us today won't be what they tell us in another five or 10 years is now detrimental to our health?
To add another layer to the confusion, even though we might feel uncertain about whose guidance to trust, we also no longer trust ourselves.
Without that inner trust to guide us, we lose our capacity to know for ourselves what works and what doesn't. The idea of a diet or set of guidelines then feels 'safe', because we have rules to follow that take the guesswork out of our choices.
So many people tell me that they feel like their bodies and their tastebuds betray them.
They tell me they know what they should be eating but they just aren't doing it, either because they feel they can't resist certain foods or because they don't have time to prepare properly nutritious meals.
There are countless others who regularly experience issues with their digestion - and overall health - yet put up with it because they think it's just 'normal'.
These things are common but they are never normal. They are our body telling us that we need to change something. That something is often foods that we are eating that don't agree with our constitution.
So, in this sea of often conflicting information, how do we know what we're supposed to eat?
In my 20 years of clinical practice, I have never found that one way of eating works for all humans. And there is a simple reason for this. We're all incredibly different. While the human body is most commonly structured the same way, there is an element of bio-individuality that plays an influential part.
For example, all of us get nourishment from swallowing food and having it broken down by the acids and enzymes present in our stomach and small intestine.
That overarching process is much the same in all of us. However, our individual gut microbiome (the ecosystem of gut bacteria we all have in our intestine) will influence how well we absorb nutrients and whether we react to particular foods or easily break them down.
Some people do well with more or less carbs than others and this is in part due to the bacterial species living in our gut.
Our stress levels, amongst other things, will also impact on the quality of our digestion and the integrity of our gut microbiome. The variables are countless. What works for one person won't necessarily work for another.
The way you are supposed to eat is also influenced by numerous other factors. One of these is our heritage.
If you have grown up in one of the Pacific Islands, for example, traditionally your meals were predominantly based on vegetables - both water-based and starchy vegetables, fruit and fish.
Considering the long history within this culture of eating this way, people with this heritage would do best from a digestive capacity to eat this way for their health, no matter where on the planet they now live.
How do we keep ourselves outside of fluctuating nutrition trends and how do we know what information to trust?
There will always be new trends that surface and there will always be new research. It's unlikely that is ever going to change.
One of the foundations to a way of eating that the majority health professionals and researchers agree on is to eat plenty of vegetables and base our meals and snacks on whole, real foods.
So, one way to cut through all the confusing nutritional information is to come back to basics; simply amp up our vegetable consumption and decrease our intake of processed foods. Some studies in New Zealand suggest that less than 10 percent of the adult population eats the recommended five serves of vegetables per day.
If that's you, start there. While there are many other things to consider, this one small change will have an enormous impact on our health and energy.
If we are regularly plagued with digestive complaints such as bloating, constipation, diarrhoea and IBS type symptoms, we may need to get to the heart of what it is we're eating that isn't agreeing with us. We may also need to explore our perception of food as there are countless blocks we may have that stop us from eating in a nourishing way.
Remember that the way you feed yourself is the most basic, fundamental way you demonstrate care for yourself and that you are worth taking care of.
5 tips for eating well while travelling
1. Avoid mindless eating/drinking on the plane
Eat lightly, stay hydrated and avoid coffee or alcohol if you're on long-haul flights as these will only dehydrate you further and disrupt any sleep that may be forthcoming. I also cannot encourage you enough to only eat when hungry on the plane and turn down any other meals you are offered.
2. Plan ahead
Eating well is a priority for me so I often plan my accommodation around how close I will be to nourishing food options. Or I opt for accommodation that has a kitchenette and, while I may not have time to cook everything, it does allow me to prepare simple meals like breakfast.
3. Incorporate vegetable juices or smoothies
As soon as you land, or even while you're at the airport, look for a nourishing vegetable juice to fill your body up with the nutrition it needs.
4. Travel with an organic vegetable powder
A great way to ensure we have nutrients on hand during travel is to take an organic vegetable powder with us for the trip. This will allow you to keep your nutrient intake as high as possible, even with few nourishing options.
5. Always order a side of vegetables
Most places will offer sides of vegetables, or they'll make them up for you. Steamed greens make for a nutritious side dish.
Win
We have two double pass tickets for Dr Libby's event in Tauranga on August 30 at ASB Baypark, as well as two copies of her book, What Am I Supposed to Eat, to give away. To enter, go to our indulge Facebook page, www.facebook/indulgemag, and like the post. Winners will be notified on Facebook. Full terms and conditions on indulge Facebook.
the details
Dr Libby (PhD) is a nutritional biochemist, best-selling author and speaker. She will be in Tauranga to launch her new book, What Am I Supposed to Eat?, and will be bringing her new event, Food Frustrations, to the ASB Baypark Stadium for one night only on August 30. Tickets ($39.95) are available from www.drlibby.com