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A doctor has answered the most common questions she is asked about health and nutrition, and shared the diet myths you need to stop believing right now.

Leading Harley Street dietitian and King's College research fellow Dr Megan Rossi, from Queensland, explained that while smoothies can be a great breakfast idea, you're always far better off eating the whole fruit.

Dr Rossi also revealed how you can improve your general health if you're a shift worker or struggle to stay on track with your dietary intake.

A doctor has answered the most common questions she is asked about health and nutrition, and shared the diet myths you need to stop believing right now (Dr Megan Rossi pictured)

While fruit smoothies can be a good idea, Dr Rossi (pictured) said you're always better off either adding some veggies to your smoothie or eating the fruit whole

1.  Are fruit smoothies a good idea?

Many people opt for a fruit smoothie to kickstart their day, and https://www.cruisewhat.com/baby-spinach-vs-spinach-nutrition/ while these can be somewhat of a good idea, Dr Rossi said if she has a smoothie, she always adds veg.

'Smoothies can make a great on the go breakfast, but I always add in veggies (carrots or spinach work a treat) and oats too,' Dr Rossi posted on 'Remember, it's all about plant diversity.' 

She added that smoothies are only '80 per cent as healthy' as the whole fruit or vegetable, so if you have the option and like eating them whole, that is often a better way to go.

2. Why do some foods give us indigestion?  

If you've ever eaten something and then felt your digestive system instantly suffer, it's probably because of indigestion.

'Some foods give us indigestion because different foods are digested differently,' Dr Rossi explained.

'For instance, high fat foods compared to high starch foods typically sit in our tummies for longer, which can lead to indigestion for those who are more susceptible to it, such as those who have Type 2 diabetes or stress.'   

If you're someone who notices stomach sensitivity after eating something, the doctor recommends firstly recording everything you eat in a diary, including the symptoms, food emotions, life stressors, poo, sleep and exercise.

'Doing this will give you a more objective insight into any patterns,' Dr Rossi said. 'Remember, it's not always diet related.'

3. How can I improve my gut health if I'm a shift worker? 

Shift working is extremely taxing on our bodies, not least because you often have to set yourself up to accept and reject food at unusual times.

To stay healthy when working long late hours, Dr Rossi recommends sticking to as regular an eating pattern as you possibly can, and always eating three main meals.

'Don't fall into the tap of "snacking your way through a shift",' Dr Rossi explained.

'So many of the nurses I used to work with did that, and I totally understand why, but prepping your meals in advance is key to healthy habits.'

Aim to get as many of your fruit and veg into your meals as possible, and look to quick-release-carb meals like pasta packed full of veggies.

4. Does alcohol undo all of the goodness from a diverse diet?

In good news for drinkers, Dr Rossi said alcohol doesn't automatically undo all of your good work.

'But while it doesn't undo all your good work, it does really depend on how much you're having and also the type,' Dr Rossi said.

'Excess alcohol can increase the permeability of your gut in the short term, but it doesn't directly affect your microbes.'

If you're drinking, the doctor recommends you stick to one or two good-quality glasses of wine. 

This should mean your good work with your diet isn't compromised.

Dr Rossi (pictured) said you shouldn't peel your vegetables, as that is where a lot of their 'gut-loving goodness' lies; instead you should just give them a 'good scrub' before eating

5. Should I peel my vegetables?

Dr Rossi firmly believes you shouldn't peel your vegetables.

'Please don't waste that delicious gut-loving goodness,' Dr Rossi said. 

'Just give them a good scrub and they will retain all their benefits.'

6. What is the best way to feed your gut in the morning?

While many people think they need to turn to pricey green juices and things like turmeric to best feed their gut health in the morning, Dr Rossi said the answer is as simple as 'plain fibre'.

'Look to fibre from whole plant foods, not refined juices,' she said.

Dr Rossi recommends we try to eat 30 different types of plant-based foods each week as these contain 'different fibres and chemicals that feed the different bacteria in your gut'.

'From wholegrains to vegetables, fruits, legumes, seeds and nuts, research has shown that those who hit 30 have a more diverse range of gut microbes than others,' Dr Rossi said.

'This is a marker of good gut health and has also been linked to better long-term health.'

While many people think they need to turn to pricey green juices to best feed their gut health in the morning, Dr Rossi (pictured) said the answer is as simple as 'plain fibre'

7. Is salt bad for your gut? How much should we eat?

Dr Rossi said that salt, on the whole, is not good for your gut microbe, but it does depend on what it is found in.

'For example, while kimchi is higher in salt, the potassium for the veggies mean that it is not as damaging,' Dr Rossi said.

'It's important to remember that 75 per cent of our salt comes from processed foods, and something like bread is a big contributor.'

Generally speaking, she said you should be aiming for about a teaspoon a day (six grams of salt or 2.4 grams of sodium) as your limit. 

<div class="art-ins mol-factbox femail" data-version="2" id="mol-3db51fd0-039a-11ec-a879-97af751569cf" website answers common questions she's asked about health and nutrition