Recipes & Rituals — IBS

Gut health has become one of the most talked-about topics in nutrition. It has also become one of the most commercially exploited. Here is what the peer-reviewed research actually says — stripped of the marketing.The Gut MicrobiomeThe human gut contains approximately 100 trillion microorganisms collectively known as the gut microbiome. A healthy microbiome is characterised by high diversity. IBS, inflammatory bowel disease and a range of other conditions are associated with reduced microbiome diversity.What Damages the MicrobiomeThe primary disruptors are well established: antibiotics, ultra-processed foods, chronic stress, inadequate sleep and lack of dietary fibre. Each reduces bacterial diversity. Learn about...

Self-Care Day falls on 24 July every year. It is a day that has increasingly been associated with bubble baths, face masks and rest — all valuable. But the most fundamental form of self-care is something far more basic and far more powerful: what you feed your body.The Gut as the Foundation of WellbeingYour gut produces 90% of your serotonin. It houses 70% of your immune system. It communicates directly with your brain via the vagus nerve, influencing mood, energy, clarity and stress resilience. When your gut is unhappy, everything suffers — not just digestion.For the 1 in 7 people...

Meal prep and IBS are a natural partnership. When you know exactly what is in your food — because you made it — you eliminate one of the biggest IBS triggers: uncertainty. Here is how to do it properly.Why Meal Prep Helps IBSThe two most common reasons for IBS flares related to food are eating high FODMAP foods accidentally (hidden ingredients in restaurant or shop-bought food) and making poor choices when hungry and tired. Meal prep eliminates both. You cook it, you know what is in it, it is ready when you need it.The Sunday Prep Session — 90 MinutesProteins...

Getting enough protein on a vegan diet with IBS is one of the most common challenges our community faces. Most high-protein plant foods are also high FODMAP. Here is the complete guide to what works.The ChallengeThe most abundant vegan protein sources — chickpeas, lentils, black beans, kidney beans, edamame, soy — are all high or moderate FODMAP. This creates a genuine nutritional challenge for anyone trying to eat plant-based while managing IBS.The solution is not to abandon plant-based eating. It is to know exactly which sources are safe, in what serving sizes, and how to supplement the gaps.Low FODMAP Vegan...