The biggest dose of anti-inflammatory medicine you can take every day is exercise.

So cold pasta, corn or potatoes, eaten in a salad the day after cooking, could boost your gut bugs more than when eaten freshly cooked!

Products such as tempeh (fermented soya beans) actually have higher bioavailability of proteins than the original bean and are naturally high in nutrients because of this processing method. The application of microbes to ‘pre-digest’ food not only reduces antinutrients, like oxalates, tannins and phytic acid, which can interfere with protein

In most meals, protein is not consumed in isolation. Combining food groups is a common pattern you find across cultures. Beans and barley, lentils and rice, tahini and chickpeas. Legacy recipes appear to have a combination of grain and legume proteins to ensure you meet your requirements. By combining these ingredients you’ll consume all nine

Soaking beans, lentils, nuts and seeds overnight reduces the components that can cause bloating. In legumes these include sugars such as verbascose, raffinose and stachyose which are chemicals that can lead to discomfort, but also interfere with protein digestion. Soaking can increase the amount of protein your body can extract from these

For omnivores, there is an ideal solution: a wholefood, plant-focused diet. One that includes small amounts of lean meat and fish, coupled with a variety of plant-based proteins. It enables you to easily consume enough protein at the higher requirements while also benefiting from all the gut-health and inflammation-lowering benefits of plants. Plus

Good sources of plant-based proteins, such as soya, lentils, nuts and seeds, are fantastic because of the extra nutrients they contain. These include phytosterols that reduce cholesterol, fibres that support your gut health, and minerals such as zinc and magnesium. However, the quantity and bioavailability of these proteins tend to be lower than in

Animal proteins, such as dairy, poultry, meat and fish, are great because, according to various measures of protein bioavailability – such as the Protein Digestibility Corrected Amino Acid Score (PDCAAS) and Digestible Indispensable Amino Acid Score (DIAAS) – they deliver easily accessible amino acids that your body can readily use, in high amounts

If you can still consume the required amount of protein per day in your reduced eating hours, such as a 16:8 fasting protocol, that’s fine.