I’m a GP and bowel cancer survivor. Here’s what I eat to boost my gut health

Dr Anisha Patel, a 44-year-old GP and bowel cancer survivor, will be the first guest in our new series, reveals how she incorporates healthy eating into her busy routine.

Wake up

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First drink: 0 calories

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Coffee time: 120 calories

I make use of our bean to coffee machine - a recent purchase I've made. Typically, my beverage of choice is a latte made with oat milk, containing approximately 120 calories.

Breakfast: 398 calories

I've found it beneficial to have my meals within a specific window, as it appears to be advantageous for my gut to have a period of rest. I consume breakfast between 8am and 9am, following a morning run, swim or weights session.

What are the most convenient breakfast options for those in a rush? I find that preparing these the night before serves me well. I typically enjoy two breakfast bars (150 calories), a pair of oatcakes (90 calories), a selection of fresh fruit, and a small handful of unsalted mixed nuts (158 calories) - I'm particularly fond of pecans, cashews, almonds, and Brazil nuts. This option strikes a good balance and keeps me feeling full.

If I'm having breakfast at home, I usually make some overnight oats with almond milk and chia seeds, sunflower seeds and pumpkin seeds. I add a drizzle of honey or a dollop of peanut butter and some fresh or frozen fruit on top. The kids really enjoy it. It's also simple to prepare and take with me as I can just put the ingredients in a jar the night before and leave it in the fridge overnight.

Morning snack: 150 calories

In salty_PUT whiteboards are a help, as I can have snacks in at a convenient _)._

Lunch: 670 calories

I typically have a break for lunch between 12.30 pm and 1.30 pm in the canteen or at my workstation. I frequently eat leftover food to avoid waste, as I know many do aswell. Today's meal consisted of last night's chilli, which contains approximately 420 calories, combined with some cooked rice, which added another 200 calories, and a small amount of cottage cheese, contributing 50 calories. Cottage cheese is currently fashionable, but I actually appreciate it for its high protein content, which helps me feel full for longer.

When I'm not reheating leftovers, I prioritise batch cooking. As someone with a hectic schedule, I typically allocate an hour or so in the evening or at the weekend to prepare a container full of salad.

I whip up a substantial bowl by combining Merchant Gourmet grains, lentils or chickpeas with whatever ingredients are on hand at home – tomatoes, cucumber, pomegranate, extra virgin olive oil, cottage cheese or feta. It is packed with a wealth of nutrients, polyphenols and antioxidants.

It's also a more cost-effective option, as you use less food, and packing more plant-based foods, such as herbs, nuts, vegetables, wholegrains, fruit, and spices, is a great way to promote the health of your gut microbiome and overall well-being.

When I've got the time, I'd like to take a ten minute stroll outside during my lunch break to get some fresh air.

Sugar kick: 192 calories

At quarter past four. I'm a large admirer of kiwis. They're great for gut health due to containing a mix of soluble and insoluble fibre. So I will have a couple of those, which total 68 calories, and something else, such as an orange, grapes or dried mango, which has 41 calories.

There's always chocolate, biscuits and snacks available at the doctor's clinic. I, like everyone else here, have a weakness for chocolate and the occasional packet of crisps. I don't graze on these all the time, but if I do, I tend to go for a chocolate digestive (83 calories).

Dinner: 617 calories

To be honest, I often feel peckish as soon as I arrive home, so I do my best to have dinner with the children at 5:30 pm, although sometimes it doesn't happen until 7 pm. My husband usually walks in a bit later from work, but he joins us for dinner half the time.

Tonight, we're having a Chinese stir fry. Since we're in a hurry this evening, I did some prep work this morning by chopping up the pak choi, peppers, onions, mushrooms and broccoli for tonight's dinner - that's 617 calories worth, already handled.

Our staples include dishes such as lasagne, chilli, curries, and homemade pies. We usually opt for chicken, turkey, fish, red meat (limited to once a week), paneer, or halloumi as our protein sources. I make sure to include a generous amount of spices and herbs. We also have pizza as an option once a week.

Sweet treat: 157 calories

On the weekends, we're usually treated to a homemade dessert, often made by the children. However, during the week, we settle for two pieces of fruit alongside a pot of Yeo Valley's kefir or a serving of Sainsbury's own Greek yogurt, which clocks in at 101 calories.

Dark chocolate is a real favourite of mine, and it's not just about the health benefits. To satisfy my sweet craving each evening, I normally indulge in one square of a bar with at least 70 per cent cocoa solids content after dinner (56 calories). When it comes to the brand, I'm not particularly picky, but I tend to stick with Lindt or Green & Black's.

I don't eat anything after a piece of dark chocolate, which usually is by 7pm. There are exceptions, though - notably on weekends or if we're out for a meal, when my eating stops a bit later than that.

I typically retire to bed by 10 o'clock at night, and sometimes even by 9:30, as I require eight hours of sleep each night.

Evening tipple: 52 calories

I don't consume alcohol during the week, but I do enjoy it on weekends in social settings. A gin and tonic or glass of sparkling wine are my go-to choices, as they're only 52 calories each. Nevertheless, my stomach has some protests over spirits, so I do limit it to moderate amounts - no more than 14 units a week, ever. I make sure to appreciate each of the one or two drinks I have every now and then.

As related to Emily Craig

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