Recipes & Rituals — Gut Health

The protein supplement industry is worth billions and generates more misinformation per square inch of marketing than almost any other sector. Here is what the evidence actually says.Do You Need a Protein Supplement?No — but they help. You can meet your protein requirements through whole food alone. However, for most people, particularly those with IBS, busy lifestyles or plant-based diets, a high quality protein supplement makes hitting daily targets significantly more practical and consistent. The key word is high quality.Does Timing Matter?The research on protein timing has evolved significantly. The old idea of a strict 30-minute post-workout window has been...

The question we get asked most often. The honest answer is: almost certainly more than you are currently eating — and the official UK recommendations significantly understate what most active women over 30 actually need.The Official RecommendationThe NHS recommends 0.75g of protein per kilogram of body weight per day as the Reference Nutrient Intake. For a 65kg woman, that is 48.75g per day. This is the minimum required to prevent deficiency in a sedentary person — not the optimal amount for an active woman trying to maintain muscle mass, manage IBS or support hormonal health.What the Research Actually RecommendsCurrent sports...

If you have IBS and anxiety, you are not imagining the connection between them. The relationship is real, bidirectional and increasingly well understood by science. Understanding it is the first step to managing both more effectively.The StatisticsPeople with IBS are significantly more likely to experience anxiety and depression than the general population. Studies suggest that 40-60% of people with IBS have a comorbid anxiety or mood disorder. For years this was interpreted as a psychological response to a distressing physical condition. The reality is considerably more complex.The Gut-Brain AxisThe gut and brain communicate constantly via the vagus nerve — a...

The Low FODMAP diet is significantly easier to follow when you know exactly what to buy on your weekly shop. This guide covers the key categories in UK supermarkets — what is safe, what to avoid and the most common hidden traps.Grains and BreadBuy: Plain rolled oats, white rice, brown rice, gluten-free pasta, rice cakes, plain popcorn, sourdough (in limited amounts — fermentation reduces fructan content), gluten-free bread.Avoid: Regular wheat bread and pasta, rye bread, barley-containing cereals, most crackers (contain wheat or onion powder).ProteinBuy: Eggs, plain chicken, turkey, fish, firm tofu, tempeh, plain canned tuna, plain canned salmon.Avoid: Marinated meats...