Recipes & Rituals — Gut Health

Protein is arguably the most important nutrient for women over 40 — and it is the one most commonly under-consumed. Here is what changes after 40, why it matters, and what to do about it.What Changes After 40From around age 35, women begin to lose muscle mass at a rate of approximately 1% per year — a process called sarcopenia. After menopause, when oestrogen levels drop sharply, this accelerates significantly. Learn more about how hormones affect IBS and gut health.How Much Protein Do Women Over 40 Need?The NHS recommends 0.75g per kilogram as a minimum. However, leading researchers now recommend...

The Low FODMAP diet is the most evidence-based dietary intervention for IBS, with clinical studies showing symptom improvement in up to 86% of patients. But starting it can feel overwhelming. This guide covers everything you need to know to begin confidently.What Are FODMAPs?FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols. These are short-chain carbohydrates that are poorly absorbed in the small intestine. When they reach the large intestine, gut bacteria ferment them — producing gas, drawing in water and triggering the bloating, cramping, urgency and pain that define IBS.The Three PhasesPhase 1 — Elimination (2-6 weeks): Remove all high...

Your gut and your brain are in constant conversation. This is not a metaphor — it is biology. The enteric nervous system, often called the second brain, contains over 500 million neurons lining your gastrointestinal tract. These neurons communicate directly with your brain via the vagus nerve in what scientists call the gut-brain axis.Serotonin and the GutApproximately 90% of the body's serotonin — the neurotransmitter most associated with mood regulation — is produced in the gut, not the brain. This is one of the most striking findings in modern neuroscience and helps explain why gut dysfunction so frequently co-occurs with...

World Environment Day falls on 5 June every year. And while most sustainability conversations focus on transport, packaging and energy, one of the most impactful choices any individual can make is far simpler — switching from dairy protein to plant protein.The NumbersProducing one kilogram of whey protein concentrate requires approximately 35 litres of milk. That milk requires land for grazing or feed crops, water for the animals and processing, and generates significant greenhouse gas emissions — predominantly methane from cattle and nitrous oxide from feed production.Plant protein — particularly brown rice protein — requires a fraction of the land, water...