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The Gut Health Doctor

Welcome to The Gut Health Doctor

founded by world-leading expert in gut health, Dr Megan Rossi

Easy to digest. Science-based.

Looking after your health and happiness from the inside out.

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Boosting the health of your gut is one of the most effective ways to enhance your overall health and wellbeing. Become your healthiest, happiest self with the latest news and jargon-free expert advice.

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HOW HEALTHY IS YOUR GUT?

“Is my gut healthy?” has to be the most common question I get asked, and it’s one I never give a simple ‘yes’ or ‘no’ answer to.

There’s no single measure we can use to assess our gut health. However, with the right set of tools, you can get a pretty good idea of how healthy your gut is without having to step a foot outside your door.

Let’s start by giving you a little more insight into your gut health with 10 simple questions.

TAKE ASSESSMENT
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NEW BOOK! Eat Yourself Healthy

An easy-to-digest guide to health and happiness from the inside out.

The go-to lifestyle guide for a happy gut that will transform your health and wellbeing. Drawing from the latest research and a decade of experience as a dietitian and consultant at The Gut Health Clinic, Dr Megan Rossi explains how to feed your gut for a happier, healthier you using simple, delicious and gut-boosting recipes.

Eat Yourself Healthy is packed with over 50 delicious, easy-to-make gut-friendly recipes and expert advice on how to deal with common complaints such as IBS and bloating, diagnose food intolerances, and manage good gut health with sleep and exercise routines.

Supercharge your digestive health and transform your overall wellbeing with this ultimate guide that promises to make you happier and healthier from the inside out.

BOOK MATERIALS: GUT HEALTH ASSESSMENTS

Throughout the book, you will find references to materials and assessments that can be found in the Book section of this website. Simply enter the password to access. Password: What is the last word of the acknowledgements in the book? (see last ‘With thanks’ page)

Order Now
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The Gut Health Clinic

A leading specialist gut health clinic led by Dr Megan Rossi. Harley Street Precinct, London.

Gut health is truly revolutionising our approach to health and wellness. We are a team of gut-specialist registered dietitians who not only work at the forefront of gut health research at King’s College London, but have a wealth of experience helping people get their tract back on track.

We are on a mission to help you become your healthiest, happiest self, by empowering you with practical and easy-to-digest, evidence-based advice and support.

If you're experiencing gut issues, there's no need to put up with bothersome symptoms. Get in touch to find out how we can help.

Make an Enquiry
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Education Hub

Feeding you with the latest news and cutting-edge research on gut health.

A jargon-free zone empowering you to make more informed decisions about your health and wellbeing, from nutrition and exercise to lifestyle and mental health.

Education Hub
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Gut-Loving Recipes

If you ever thought you’d have to sacrifice flavour to nourish your gut health, think again! Enjoy our mouth-wateringly delicious recipes for breakfast, lunch, dinner and snacks that not only taste great, but are good for your gut too.

All the inspiration you need to feed your inner community of microbes with plant-based power and diversity - health from the inside out.

Recipes
 

Recipe of the Week

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Banana, Fig & Courgette Loaf

One of my favourites, loaded with fibre and using teff - a gluten-free grain that packs quite a nutritional punch.

Read More >

Upcoming Event

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New Scientist Live 2019

Gut health: from the inside out. Join Megan live on Saturday 12th October on the Main Stage.

Read More >

New on the Education Hub

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Gut health testing: what’s the deal?

Food intolerance tests, expensive tests being sold online for your DNA or microbiome - what does the science say?

Read More >

Connect with Megan

@theguthealthdoctor

POLLUTION & THE GUT 🏭 You may have seen the recent headlines claiming city air pollution is 'as bad for you as a packet of 🚬 a day', which can sound pretty alarming. But before you give up cycling to work or exercising outdoors, here's what the latest research suggests 💚 and how we can help protect ourselves a little more .... 🧐Animal studies suggest, perhaps unsurprisingly, that air pollution can increase gut 'leakiness' (which means our intestinal wall may allow unwanted nasties to sneak across 👾) and may even trigger inflammatory disorders like inflammatory bowel disease in people with specific genetics. 👫 BUT, at the moment, there's a lack of human studies that look at the link between pollution and the gut (and remember we can't assume animal studies translate to us humans!). What's more, everyone's gut gets a bit 'leaky' at certain times, so don't let the term 'leaky gut' worry you. 🔬Importantly, research by my environmental science colleagues suggests that the benefits of exercise on our health, even on busy roads, does still outweigh the potential harm of pollution 🏃 (at least in London) AND there are easy things we can do to ⬇️ any risk. .... 🙅‍♀️WHAT CAN WE DO TO LOWER THE RISK OF OUTDOOR EXERCISE? 🌳 Green routes can cut exposure by 75%, so it's worth it even if it adds a little time to your journey 🚲 Ride on segregated cycle lanes where you can - even a metre or two from the traffic can cut exposure by 25% 🍊Load up on foods rich in B vitamins, Vitamin C, E and Omega-3 - so pretty much a Mediterranean-style diet, which has been linked to reducing the effects of pollution on heart disease. The Mediterranean diet is also linked to better gut health - maybe this, in part, is why! .... 🤓 Swipe for a preview of the studies (Valles & Francino, 2018), (Peter et al, 2015). ➡️ For more info, including air pollution apps in London, check out londonair.org.uk
FERMENTED FOODS 🍲 By now I'm sure you've seen the fermentation craze. Maybe you've even dabbled in kombucha or kefir - but what actually are they and what's the science? Here's the inside scoop. .... 🧐WHAT IS FERMENTING? Fermentation is when bacteria and yeast 'pre-digest' food & drink, producing vitamins, beneficial organic acids & other health-promoting compounds. Generally, anything that uses microbes to transform simple ingredients fits the 'fermented food' bill. They may have boomed recently, but fermented foods have been around for thousands of years! .... 🥛Some of my favourite fermented foods include kombucha (fermented tea), kefir (fermented milk, or water if you use water grains), live yogurt, sauerkraut (fermented cabbage). 📖I make my own kefir and kimchi regularly & can't wait to share my recipes with you in my book (link in my bio) - I can promise you it's surprisingly little effort as the microbes do all the work! .... 💚THE HEALTH BENEFITS: Traditional fermented foods are attributed with a bunch of potential benefits, from increasing vitamin concentrations such as folate & B12, to reducing anti-nutrients, lowering blood pressure, supporting our immunity & having a calming effect 🧘 Fermenting may also lower gluten and lactose content in some sourdough bread & dairy🧀 Not to mention they are so full of flavour! 😋 They may also contain live microbes - BUT this isn't the case for all fermented foods, as many die off in the processing. .... 🙋FULL DISCLOSURE: At the moment, scientific evidence is limited & high-quality clinical studies need to be done. In fact we've just published a review paper on this topic, head over to twitter. Anecdotally, I've seen first-hand the physical and mental benefits of fermented foods & believe in their potential. 💨I should also make you aware that, like with dietary fibre, going from a little to a lot too quickly could make some people extra gassy (while your microbes have a feast!) so it's best to increase gradually. 👨‍⚕️Chat to your GP first if you have a weakened immune system or are pregnant too. .... 😋What do you guys think of fermented foods? Any favourites? 📸 @emmacroman #EatYourselfHealthy
WHAT ACTUALLY IS IBS? With 1 in 10 adults worldwide affected by IBS, it's time we shed a little more light on the issue - and, yes, that involves some 💩 chat, so get comfortable! .... 🧐IBS is a disorder of the gut-brain axis, where the communication between the gut and the brain is out of whack. This causes an exaggerated response to various things (e.g. hormone changes, certain food and drink). There are different types of IBS - mainly diarrhoea-forward (IBS D), constipation-forward (IBS C) and mixed (loose and hard 💩) - and it can often be incredibly debilitating. .... 🧠WHAT'S THE CAUSE? There's no single cause, but several factors can increase your risk - including food poisoning or travellers' diarrhoea. Interestingly, it's higher in females and those with a history of anxiety or depression - but of course that's not always the case. 😴 If you have it, most find stress and poor sleep can often make it worse. .... 💚HOW CAN WE TREAT IT? One thing's for sure - daily laxatives and cutting out all FODMAP foods for good isn't the answer! It's not a one-size-fits-all approach but you certainly don't need to just put up with it either. There's exciting research coming through, including from my research team, showing the power of diet in managing IBS - alongside strategies targeting sleep and stress. If you're considering a low FODMAP diet, just be aware that it is complex and it's super important to have support from a dietitian, to reduce any negative impact of cutting out key nutrients. .... 📖I have a whole chapter on IBS in my book that is all about empowering you to take control of IBS, where I go through a diet approach as I would in my clinic (including my version of the low FODMAP diet), as well as exercises to rewire the gut-brain axis - plenty of practical strategies plus a simple assessment to determine if you might have it. Link in my bio to pre-order ❤️ .... 📸 @emmacroman #EatYourselfHealthy
PREBIOTIC CHOCOLATE BARK 🍫One of my favourite super simple recipes in my book that I get to share with you! It takes less than 5 minutes to make, is so tasty and packs an extra gut-loving punch. .... 💚I love white chocolate, but wanted something that my microbes would enjoy too. So here it is! The dried mango and pistachios are full of prebiotics, which are essentially foods that feed your beneficial microbes. Prebiotic foods come with a whole host of benefits and have been linked with improved blood-sugar regulation, support bone health, skin health and immunity. . ❤️What's more, I've added the extra virgin olive oil and dark chocolate drizzle for a bonus polyphenol hit (good plant chemicals that also feed our gut microbes). The darker the chocolate and higher percentage of cocoa, the more polyphenols - which explains why dark chocolate has been linked with a lower risk of heart disease and diabetes (of course in moderation!). In fact, one study found that daily consumption of cocoa significantly lowered blood pressure – a key risk factor for heart disease. It's also linked with better mental health, maybe it's that gut:brain axis at play. .... ➡️YOU'LL NEED 🔹200g good quality white chocolate 🔹2 tsp extra virgin olive oil 🔹50g good quality dark chocolate (70%+) 🔹Toppers: 50g dried mango & 50g crushed pistachios .... 👩‍🍳METHOD 1️⃣Melt the white chocolate in the microwave for 40-60 seconds, stirring rapidly every 15 seconds 2️⃣Stir in the extra virgin olive oil and half of the toppers 3️⃣Pour the mixture on to a lined baking tray and thinly spread the chocolate-coated mix and dot in the rest of the toppers. Place in the fridge for a few minutes to set 4️⃣Meanwhile, in a separate bowl, melt the dark chocolate in the microwave (again stirring every 15 seconds) 5️⃣Once the white chocolate is firm, drizzle on the dark chocolate using a fork. Place in the fridge for 30 minutes (until rock solid), then remove and break into pieces. And enjoy! .... 🎉If you're trying out for yourself, remember to tag me - would love to see! 7 weeks to go until my book! I'll be sharing a few more sneak peeks too 😉 Link in my bio to pre-order .... #EatYourselfHealthy 📸 @emmacroman
NEVER TMI: DEALING WITH THE RUNS💩 Diarrhoea might not be the most glamourous of topics, I'll admit - but we've all been there, right? Whether it's street food on holiday, a binge on 🍦 when lactose isn't your friend, or that leftover 🍣 you think just *might* still be OK... 🧐In my @womenshealthuk column this month, I'm sharing the inside scoop on diarrhoea episodes, why it happens and what to do when it hits. 🤷So what's the deal with diarrhoea? Essentially there are two types: acute (short-term, typically a few days) and chronic (longer term). For chronic, you'll need to see your GP for tests. For acute, there are a few key things to note: ➡Depending on the cause, in many cases (particularly microbe-related e.g. from dodgy food) it's best not to take anti-diarrhoea meds to avoid trapping the culprit microbe in your body ➡️Try to avoid coffee, alcohol, high fat meals, chilli and sugar-free gum for the time-being, and go for six smaller meals across the day rather than three big ones ➡️If you're going abroad to a developing country, consider taking a specific probiotic called Saccharomyces Boulardii (5 billion CFU) twice a day, starting a week before you travel and carrying on for a week after 💚To read more, head over to womenshealthmag.com/uk and search 'diarrhoea'. What topics do you want me to cover in future for Never TMI? Tell me in the comments below! I have a long list 😆 but would love to hear from you guys. 📖p.s. thank you SO much for all of the love and support I received for my book cover reveal! It means the world❤️ And don't worry, I talk about diarrhoea in there too 😉 #EatYourselfHealthy
BOOK NEWS! 📖🎉 I can finally reveal the cover & title for my new book: Eat Yourself Healthy! 💚Boosting the health of your gut is one of the most effective ways to enhance your overall health and wellbeing. Not only have I seen this first hand in clinic, but in my research world too. Frustratingly, however, there’s so much misinformation surrounding gut health, from probiotics to restrictive diets, and I regularly see the damage this can cause. 🦠I wrote this book to provide you guys with an ultimate guide to looking after your health and happiness from the inside out. I wanted to make an evidence-based approach accessible to everyone, to empower you with knowledge and practical advice that cuts through the pseudoscience out there, so you can realise the power and potential of your gut. 🙅‍♀️No jargon, no complicated science or magic fixes. Just honest, straight up, easy to digest information on the gut that I‘ve seen make a meaningful difference in people’s lives. .... WHAT YOU’LL FIND INSIDE: ✅Understanding how your gut works & assessing your gut health with easy at-home questionnaires (no expensive tests!) ✅50 gut-loving recipes ✅Looking after your gut for better mood, immunity & just about every other aspect of overall health ✅Simple tricks for sleep, stress & exercise, including yoga for good gut health ✅Prebiotics, probiotics & pooping positions ✅How to handle food intolerances & common gut issues with clear action plans, just like I would in my clinic ✅And so much more! 🎁Plus there’s a special gift for pre-orders (link in my bio) - just keep your order no. & more will be revealed soon 😉 .... 🙏It’s so surreal to see it all coming together and I can’t thank you enough for your endless support. You are my motivation! A special thanks to @jamieoliver & @deliciouslyella for your kind words on the cover❤️ I’ve put my heart and soul (not to mention the sweat and tears 🤣) into this book and I’m beyond excited to share it with you. 8 weeks to go now!! .... 🇬🇧Available to pre-order on Amazon now (see link in bio) 🇦🇺For those in Aus, head to Amazon.com.au 🇺🇸For US & other countries, stay tuned! .... #EatYourselfHealthy @penguinlifebooks 📸 @emmacroma

In the Press

 
Featured
“Harley Street dietitian, Dr Megan Rossi, debunked some of the big gut myths”

“Harley Street dietitian, Dr Megan Rossi, debunked some of the big gut myths”

“Dr Megan Rossi explains CRUCIAL link between gut health and mental wellbeing”

“Dr Megan Rossi explains CRUCIAL link between gut health and mental wellbeing”

“Do you have IBS? Dr Megan Rossi shares five lessons about gut health”

“Do you have IBS? Dr Megan Rossi shares five lessons about gut health”

“Dispelling Gut Health Myths With Dr Megan Rossi”

“Dispelling Gut Health Myths With Dr Megan Rossi”

“What Actually Happens To Your Body When You Eat Too Much?”

“What Actually Happens To Your Body When You Eat Too Much?”

“The wellness industry has increasingly been championing the importance of looking after your gut, and one of the leading voices in that movement is Dr Megan Rossi.”

“The wellness industry has increasingly been championing the importance of looking after your gut, and one of the leading voices in that movement is Dr Megan Rossi.”