How to boost gut health, according to a GP and bowel cancer survivor

What should you eat to improve gut health? Photo / 123rf

THREE KEY FACTS

• Bowel cancer, also known as colorectal or colon cancer, affects the colon (large bowel) and rectum (back passage).
• More than 3000 people are diagnosed with bowel cancer each year in NZ and over 1200 will die from the disease.
• Symptoms may include rectal bleeding, changes in bowel motions/habits, abdominal pain and/or tiredness and weight loss.

Wake up

My alarm goes off at 6.30am every day. That’s when the whole house (my husband and two children, aged 12 and 13), wake up. They’re out the door for work and school by 7.30am. I also use this time to exercise prior to my working day, whether that’s weights, going for a walk or run or doing some Pilates.

First drink: 0 calories

I have a glass of water on my bedside table and the first thing I do is sit on the edge of my bed and drink it, so I start hydrating early. Over the course of the day, I’ll have at least two litres of liquids, mostly tap water but I do love sparkling as well – and the odd mug of herbal tea or a diet fizzy drink.

Half an hour after drinking water, Anisha drinks her morning coffee. Photo / 123rf

Coffee time: 120 calories

Around half an hour later, I’ll have my first coffee of the day, which I make using our bean to coffee machine – a recent investment. I usually have a latte with oat milk (120 calories).

Breakfast: 398 calories

After undergoing surgery for bowel cancer, I’ve found it helpful to eat my meals within a narrow window, as it’s better for my gut to have a rest. I eat breakfast between 8am and 9am, after I’m back from a run, swim or weight training.

If I’m working, I opt for boiled eggs which are the best transportable breakfast and are great if you’re short on time. I boil them the night before and grab two of those (150 calories), a couple of oat cakes (90 calories), some fruit and a handful of plain, non-salted mixed nuts (158 calories) – I love pecans, cashews, almonds and Brazil nuts. It’s a balanced option that keeps me full.

If I’m having breakfast at home, I’ll do overnight oats with almond milk and chia, sunflower and pumpkin seeds, topped with honey or a dollop of peanut butter and fresh or frozen fruit. The kids love it. It’s also easy to prep and take to go – just throw the ingredients into any jar, screw on the lid and leave it in the fridge overnight.

Morning snack: 150 calories

I don’t always have a morning snack but if I do, it will be something like nuts (150 calories). I have four packets in my desk drawer. I only keep healthy snacks in there, like peanut butter, so I can bring in crackers or celery crudités if I get hungry.

The GP sets aside an hour or so in the evening or at the weekend to prepare tubs of salad. Photo /123rf

Lunch: 670 calories

I have lunch between 12.30pm and 1.30pm in the staff room or at my desk. I often have leftovers as I hate food waste. Today, I had last night’s chilli (420 calories) with a bit of rice (200 calories) and cottage cheese (50 calories). It’s very en vogue at the moment but I really like it for its protein content, which helps keep me fuller for longer.

When I’m not having leftovers, it’s all about batch cooking. Like a lot of people, I’m really busy, so I set aside an hour or so in the evening or at the weekend to prepare tubs of salad.

I throw together a big bowl using Merchant Gourmet grains, lentils or chickpeas with whatever else we’ve got at home – tomatoes, cucumber, pomegranate, extra virgin olive oil, cottage cheese or feta. It’s got lots of goodness, polyphenols and antioxidants.

It’s also more economical, you waste less food and it becomes easier to pack in more plant foods such as vegetables, wholegrains, fruit, herbs, spices and nuts, which is the best way to feed your gut microbiome and support our mental and physical health.

If I have the time, I’ll take a 10-minute walk at lunch for some fresh air.

Sugar kick: 192 calories

I always have some fruit at 4pm. I’m a big fan of kiwis. They’re great for gut health as they’ve got a mix of soluble and insoluble fibre. So I’ll have a couple of those (68 calories) and something else, like an orange, grapes or dried mango (41 calories).

There’s always chocolate, biscuits and snacks in the doctor’s surgery. I, like everyone else, love chocolate and the odd packet of crisps. I don’t snack on these every day but, if I do, I usually opt for a chocolate digestive (83 calories).

Dinner: 617 calories

I’m often very hungry as soon as I get home so I aim to eat dinner with the children at 5.30pm, though some days it’s not until 7pm. My husband typically gets home from work a little bit later but eats with us half of the time.

Tonight, we’re having a Chinese stir fry. This morning, to make it quick and easy when I get home, I did 10 minutes of food prep by chopping up the pak choi, peppers, onions, mushrooms and broccoli for dinner (617 calories).

Other go-tos are lasagne, chilli, curries and homemade pie. For our protein, we will typically have chicken, turkey, fish, red meat (just once a week), paneer or halloumi. I always use plenty of spices and herbs. Once a week we’ll have pizza.

Anisha has a square of dark chocolate every night after dinner to settle her sweet tooth. Photo / 123rf

Sweet treat: 157 calories

At the weekend, we’ll have homemade pudding, usually made by the kids. But on weekdays, we stick to two bits of fruit and Yeo Valley kefir or Sainsbury’s own Greek yogurt (101 calories).

I love dark chocolate and not just for the health benefits. I will have one square of a minimum 70% bar every night after dinner to settle my sweet tooth (56 calories). I’m not fussy on the brand but usually go for Lindt or Green & Black’s.

I don’t eat anything after my square of dark chocolate, which is by 7pm. There are exceptions, such as the weekend or if we’re out for dinner, when I may eat a bit later.

I’m asleep by 10pm and sometimes even by 9.30pm. I need my sleep and manage eight hours most nights.

Evening tipple: 52 calories

I don’t drink alcohol on weekdays but I drink socially on the weekend. A gin and tonic (52 calories) or glass of fizz are my favourites. However, my gut doesn’t like alcohol, so it’s in moderation and I never exceed 14 units a week. I savour the one or two drinks that I occasionally have.

As told to Emily Craig