Gut Health and Your Diet

In recent years there has been an emergence of research that has shown just how important the health of the gut is! When your digestive system isn’t doing its thing, all other areas of your health can soon become compromised.

Optimum gut health has been linked to more effective weight loss, improved mood, clearer skin and a stronger immune system. In fact, up to 80% of the immune system is in the gut!

If you have an imbalance in your gut, then the chances are you will experience one or more of the following symptoms:

  • Bloating
  • Diarrhoea
  • Constipation
  • Heartburn
  • Stomach Pain

You may also experience heightened levels of anxiety and depression!

Microbiome is a word that is thrown around often in relation to gut health, but what is it and how can you optimise the health of yours? First of all, the microbiome is a collective term for the genes within our microbiota – the bacterias that are present in the body. We now know that the foods that we eat can quickly affect the health of the microbiome, and therefore the health of the entire digestive system.

In order to increase the good bacteria in your gut you should work to eradicate any foods that are high in sugar, or those that have been processed. You can also strive to include more plant-based foods into your diet, and to increase the amount of dietary fibre you are consuming.

The following recipe contains an abundance of that all-important dietary fibre, and is also deliciously plant-based. It is super quick, super simple, and you can also vary the vegetables used if you don’t have those that the recipe calls for to hand!

Cashew & Coriander Fried Rice

Serves: 2 people

Duration: 5 mins prep – 20 mins to cook


  • Sesame oil
  • 1 tsp of soy sauce / tamari
  • 1 tsp of cumin
  • 1 small onion, diced
  • 2 cloves of garlic, chopped
  • 1 cup of cooked brown rice
  • 1 cup of broccoli, chopped
  • 1 cup of fresh spinach, chopped
  • 1/4 cup of cashew nuts
  • 1 cup of asparagus spears, trimmed and diced
  • A handful of coriander to garnish


Heat 1 tbsp sesame oil in a skillet at a medium to high heat and sauté the onions and garlic until they begin to brown. You can then add the cup of chopped broccoli and the asparagus, and lower the heat slightly. Continue to cook for four to five minutes, stirring regularly. Add a little more oil at any point if the pan begins to look too dry.

Next, add the cooked brown rice to the skillet with another splash of sesame oil and continue to cook. After a few moments, stir in the cashew nuts and the spinach with the soy sauce and the cumin. Lower the heat slightly again, and cook for a further five minutes – being sure to stir every few moments. You can then serve into two bowls, garnish with the coriander and enjoy!

If you have seen my new wellness for women membership site – Truly Julie – then you will know that I am on a mission to inspire and motivate women to become healthier and happier – and I would love it if you would join me on this journey as we keep moving through 2017!

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