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2019 sees the world of nutritional medicine at an exciting time – with a new generation of doctors looking closely at how important Gut Health is to our overall wellbeing. But with lots of different opinions out there, and many from people who don’t necessarily have a scientific or medical background, how do we know if we’re getting the right advice?

To help set the record straight, we’ve collated some of our recommended podcasts and books on Gut Health from the experts. We’ve included a range – from easy listening an accessible podcasts, to some more complex and scientific books focusing on the neurological connection with our gut. 

Dr Raj Chatterjee – ‘Feel Better, Live more’

Episode 1 with Professor Tim Spector: ‘Gut Health and why we need to throw out the rulebook’

This is a really interesting listen, with some great insight from Clinician Tim – a previous sceptic who has recently been converted on the importance of the gut.

The Food Medic

Episode 8: Gut Health and IBS with Dr Megan Rossi

A great listen for those managing symptoms of IBS. Practicing from her London clinic, Megan is a specialist in Gut Health and has some practical tips on improving the amount of fibre in your diet.

Amelia Freer

Amelia runs a website with excellent resources for Gut Health. She’s also done a very good podcast with Dr Raj Chatterjee. This article in particular helpfully decodes the difference between pre and pro biotics.

Hannah Richards – ‘The Best Possible You: A unique nutritional guide to healing your body’

This inspiring book by nutrition and lifestyle coach Hannah Richards encourages the reader to take a step back and listen to our bodies, allowing us to take our health into our own hands. The book covers all aspects of the body, but focuses on the gut, detailing how to keep it healthy. 

Eve Kalinik – ‘Be Good to Your Gut’

Written by Eve Kalinik, a nutritional therapist, this book is packed full of recipes that aid better digestion. Described by Vogue as one of the ‘Best New Healthy Cookbooks’, the 80+ recipes will get you started on your journey to improved Gut Health.

Vicki Edgson – ‘Gut Gastronomy: Revolutionise your eating to create great health’

Gut Gastronomy introduces a whole new way of eating, showing how to eat a balanced and healthy diet that keeps the digestive system happy. The book contains over 100 recipes, and outlines a plan to get you eating food that brings you back to feeling great.

Emeran Mayer, MD – ‘The mind-gut connection’

This fascinating read combines cutting-edge neuroscience with the latest human microbiome discoveries to demonstrate the biological link between the mind and the digestive system and how this knowledge can be used to improve gut health.

Dr David Perlmutter – ‘Brain Maker’

Another book based heavily on human science, David Perlmutter takes us through the connection between the gut and your brain, and more specifically, how nurturing our gut health can improve our brain function.

Fermenting food is one of the most ancient methods of preservation, and here at Radiance, sauerkraut is one of our favourite fermented foods. Fermented food doesn’t just taste amazing, it’s also extremely good for your health. During fermentation, live bacteria are produced (probiotics), which are key for restoring the natural balance of bacteria in your gut.

The best sauerkraut is homemade, with raw and organic ingredients to retain as much of the good stuff as possible. It’s simple to make (in its most basic form it’s simply cabbage and sea salt), but if you haven’t got the time, we recommend RAW – they have some lovely flavoured versions.

For this recipe you’ll need a sterilised Kilner jar or container for the kraut, a food processor (it can be done manually, but this is much quicker!) and a clean mixing bowl.

Ingredients:

• 2kg organic red cabbage
• 3tbsp pink Himalayan sea salt
• 1 garlic clove – crushed
• 1 thumb of ginger – grated
• Black pepper

Instructions:

1. Use the food processor to thinly shred the cabbage.
2. Add the cabbage and salt to the mixing bowl and massage for 10minutes, or until the cabbage has reduced in size and there is quite a lot of liquid.
3. Season with black pepper, then add the ginger and garlic.
4. Pack the kraut and the liquid into your jar. Make sure the liquid covers the kraut completely – if there isn’t enough, top up with water. Be careful to leave about 2 inches of space between the kraut and the lid
5. Leave in the cupboard for 10-14 days. We recommend opening the jar once a day to release air. Use a clean spoon to press down to ensure the cabbage is still covered with the liquid.
6. Once you’re happy with the flavour, transfer to the fridge where your kraut will last for up to 6 weeks.

2018 was a great year for fermented foods, and the trend is only likely to grow bigger this year. Near the top of our fermented food list sits kefirs (usually a fermented milk or water base and kombuchas (a fermented tea), both fantastic products that are good for the gut.

The Radiance team tried out some of the mainstream products available on the market to give you our thoughts on the best products out there.

Rhythm Raw Pressed Pure Coconut Kefir – 126g

Credit: @rhythmkefir

• Organic: no
• Raw: yes
• Vegan: yes

With a coconut base, this kefir is suitable for any plant-based diet. It’s noticeably less sour and fizzy than some other diary alternatives, however the texture is a little unusual. We weren’t sure if this kefir worked on its own but may be great poured over mixed berries or in a pudding.

Best for:

• Taste: 2/5
• Value for money: 3/5 

Daylesford Cultured Milk Kefir – 500ml

Credit: @daylesfordfarm 

• Organic: yes
• Raw: no
• Vegan: no

The quality of Daylesford is excellent and with a fantastic balance of creaminess and tanginess, it’s a bit of a luxury as far as dairy kefirs go. Though a little on the expensive side, this kefir is great for smoothies or as a yoghurt replacement due to its fairly low levels of natural sugars and being an excellent source of protein. However, avoid if you have any issues with dairy. 

Best for:

• Taste: 4/5
• Value for money: 3/5   

Purearth Coconut and Lime Water Kefir- 330ml

Credit: @purearthlife

• Organic: yes
• Raw: yes
• Vegan: yes

Purearth’s kefirs are fairly unique in terms of being water-based and are great for people who want to avoid anything ‘milky’. The taste is great, and whilst it doesn’t necessarily taste like it’s doing you much good, it has very low sugar content and has the added benefits of Vitamins B2 and B12. With its sophisticated flavour, this kefir makes a great alcoholic drink replacement and is great for evenings.

Best for:

• Taste: 4/5
• Value for money: 3.5/5 

Pro Fusion Kombucha – Baobab, Mint & Pomegranate – 330ml

Credit: @profusionorganic

• Organic: yes
• Raw: yes
• Vegan: yes

Whilst we loved the packaging, we found this Kombucha quite overwhelming, with a slightly artificial taste. It does contain refined sugar, so we’d probably avoid this in the future, but that being said, it would make a good alternative for anyone who has a fizzy drink habit they need to break!

Best for:

• Taste: 2.5/5
• Value for money: 3/5  

Bio-tiful Dairy Kefir – 500ml

 Credit: @biotiful_dairy

• Organic: yes
• Raw: no
• Vegan: no

Biotiful is slightly thinner than other kefirs we’ve tried, which makes it easier to drink on its own, however it does also contain quite high levels of natural sugars. It’s not as luxurious as the Daylesford version, but is a good, budget-friendly alternative, that’s suitable for every day.

Best for:

• Taste: 4/5
• Value for money: 3/5