Recipes & Rituals — IBS

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...

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...