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Assessment: Is My Gut Healthy?
Assessment: Is My Gut Healthy?

Assessment: Is My Gut Healthy?

Thursday, 6th February 2020

Taken from Eat Yourself Healthy by Dr Megan Rossi. Published by Penguin Life.
For each of the 10 questions, note down the answer that applies to you.

  1. How often are you bothered by gut symptoms, e.g. bloating, reflux, constipation?
  • Less than once a month (0 point)
  • 1–3 times a month (1 point)
  • 1–2 times a week (2 points)
  • 3 or more times per week (3 points)
  1. Do you take regular medication or over-the-counter drugs (including the contraceptive pill)?
  • No (0 points)
  • Yes (2 points)
  1. Do any health conditions run in your family, e.g. diabetes, high blood pressure?
  • No (0 points)
  • Yes (2 points)
  1. How many different plant-based foods do you eat each week? (Including wholegrains, legumes, vegetables, fruits, nuts and seeds – herbs and spices count as a quarter of a point.)
    • Fewer than 10 (3 points)
    • 10–19 (2 points)
    • 20–29 (1 point)
    • 30+ (0 points)
  1. In an average week, how would you describe yourself?
    • Unhappy (2 points)
    • Neutral (1 point)
    • Happy (0)
  1. How often are you unwell, e.g. with colds and flu?
    • Fewer than 3 times a year (0 points)
    • Once every 2–4 months (1 point)
    • At least once a month (2 points)
  1. Are you avoiding any foods because of a suspected or diagnosed food intolerance?
    • No (0 points)
    • Yes (2 points)
  2. How many hours sleep do you get a night on average?
    • 5 hours or fewer (2 points)
    • More than 5 hours and less than 7 (1 point)
    • At least 7 hours (0 points)
  1.  How often are you negatively impacted by stress?
    • Less than once a month (0 points)
    • 1–3 times a month (1 point)
    • Every week (2 points)
  1. How often do you exercise (for at least 30 minutes) to a level where you’d become short of breath if you tried to sing?
    • Less often than once a week (2 points)
    • 1–2 times per week (1 point)
    • 3 or more times a week (0 points)
Tally up your score.
Closer to 0
Top marks. For you it’s all about keep-ing your gut health in top condition.
Closer to 20
Let’s get to work. Using the practical strategies laid out in Eat Yourself Healthy, get your gut health back on track – it’s all about health and happiness from the inside out.

Dr Megan's Top Three Tips To Start Looking After Your Gut
Boosting the health of your gut is one of the most effective ways to enhance your overall health and wellbeing. Gut health expert Dr Megan Rossi, founder of The Gut Health Doctor and Bio&Me, shares her top three tips to get you started!
1. Eat a wide variety of plant-based foods - the more different types, the merrier!
The more plant-based variety in your diet, the more diverse your GM (gut microbiota - the community of trillions of microbes living within you), so aim for 30 different types of plant-based foods every week. That includes all the six plant-based food groups full of gut-loving fibre: fruit, vegetables, wholegrains, legumes, nuts and seeds. That’s why I’ve created my Bio&Me granola with 15 different types of plant goodness all in one.
2. Hit snooze and de-stress.
Sleep and stress can have a big impact on our gut health. In fact, sleep is one of the most underrated resources at your disposal to support optimal gut, and overall, health. Just 15 minutes a day of meditation (or using a mindfulness app) can help to reduce stress and rewire the gut-brain axis. To improve your quality of sleep, try to get into a regular bedtime routine, limit caffeine after 3pm and use relaxation exercises.
3. Tuck in to fermented foods. 
Traditional fermented foods with live cultures are linked with a whole host of potential health benefits, from lowering blood pressure to supporting our immunity - not to mention they’re super tasty. While the clinical evidence is currently limited, anecdotally I’ve seen the physical and mental benefits. There are so many to choose from and my favourites include live yoghurt, kefir, kombucha, kimchi and sauerkraut.


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