Recipes & Rituals — IBS

Protein is one of the most misunderstood nutrients in women's nutrition — and on a plant-based diet, the confusion runs even deeper. Are you getting enough? Are plant proteins as good as animal proteins? Do you need more as you get older? And how do you hit your targets without resorting to processed supplements full of ingredients you can't pronounce? Here's the science, simplified — and the practical guide to hitting your protein goals on a vegan diet without compromising on gut health. How Much Protein Do Women Actually Need? The UK government's Reference Nutrient Intake for protein is 0.75g...

The front of a protein powder tub is one of the most misleading pieces of marketing you'll encounter in a health food shop. "Clean." "Natural." "Gut Friendly." "Plant Powered." "No Nasties." These claims are largely unregulated, entirely self-declared and frequently contradicted by the actual ingredients list on the back. Here's how to read past the marketing and assess what's actually in your protein powder — and what the red flags look like when you know how to find them. Step 1 — Ignore the Front Completely Seriously. Turn the product around before you form any opinion. The front of the...

Bloating, Cramps & IBS? Here's What Your Protein Powder Could Be Doing You've done everything right. You're eating carefully, avoiding your known triggers, managing stress. And then you have a protein shake and within an hour your stomach is in knots. Sound familiar? If you have IBS and you're using a protein powder, there's a good chance the powder itself is making your symptoms worse — and the worst part is that most people never connect the two. They assume it's something they ate at lunch, or stress, or a flare they can't explain. The protein powder doesn't even cross...

Starting a Low FODMAP diet can feel overwhelming. The list of foods to avoid seems endless, the science is complicated, and working out what you can actually eat — let alone enjoy — takes time and research most people don't have. So we've simplified it. Here are the five most common high FODMAP foods that trigger IBS symptoms, exactly why they cause problems, and the delicious gut friendly swaps that mean you don't have to feel deprived. What Is a High FODMAP Food? FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. These are short-chain carbohydrates that are poorly absorbed...