Recipes & Rituals — IBS

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...

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...

Exercise and IBS have a complicated relationship. Done right, regular physical activity is one of the most effective tools for managing IBS symptoms. Done wrong — or fuelled with the wrong foods — it can trigger some of the worst flares you will ever experience.How Exercise Affects IBSModerate exercise reduces stress hormones like cortisol, which is one of the primary drivers of IBS flares. It improves gut motility, reduces bloating and has been shown in multiple clinical studies to significantly reduce IBS symptom severity over time.The problem is intensity. High-intensity exercise diverts blood flow away from the gut to working...

Getting enough protein on a vegan diet is the single most common concern among people who are trying to lose weight plant-based. The good news is that it is entirely achievable — and if you have IBS or a sensitive stomach, it is still possible with the right approach.Why Protein Matters for Weight LossProtein is the most satiating macronutrient. It keeps you fuller for longer, reduces cravings and helps preserve lean muscle mass during a calorie deficit. Most UK adults — vegan or not — are under-eating protein. The NHS recommends 0.75g per kg of body weight as a minimum,...