Discover 3 ways chronic stress can harm your gut microbiome. Learn how the gut–brain axis works, what stress really means, and how synbiotics may help.

It’s time we started looking to the gut for mental health. Through the gut-brain axis, scientists are discovering that gut bacteria can influence mood, stress, and emotional balance.

Sleep is essential for both our physical and mental well-being. For years, scientists have explored the neural mechanisms behind sleep and wakefulness, and we've learned a great deal about how our brain controls these cycles. However, recent research has revealed that sleep isn’t just regulated by the brain; it’s also influenced by signals from our gut. This is all part of a set of connections known as  the microbiota-gut-brain axis, which can often play a role in regulating sleep behaviour.

Christmas food is delicious, comforting and… sometimes a little challenging for the gut. From mulled wine to mince pies, many festive favourites can slow digestion or ferment quickly, leading to bloating. In this guide, we break down why certain foods trigger symptoms and share simple ways to support your gut so you can enjoy the season with comfort, balance and joy.

Synbiotics are becoming a popular way to support gut health, but it isn’t always obvious when they’re working. From more comfortable digestion to steadier mood, fewer minor infections and even clearer skin, the signs can be subtle at first. Tracking patterns rather than single symptoms, paying attention to post-meal comfort and noticing changes in areas you might not immediately link to your gut can all help you understand your progress more clearly.

Not all foods are created equal, and one group in particular has been getting a lot of attention lately: UPFs, or ultra processed foods. So what are they exactly, and why should you care?

Constipation affects up to 15% of adults worldwide. Learn what’s happening in your gut, the different types, and how lifestyle and nutrition can help.

Fibre does far more than keep you regular. It fuels your gut microbiome, drives the production of short-chain fatty acids (SCFAs), and supports digestion, metabolism, and immune balance. In this article, we explore the science behind fibre, outline nine key health benefits, and explain why pairing fibre with probiotics in a synbiotic may further support long-term wellbeing.

Discover how movement supports your gut health. From digestion and immunity to mood and bones, every step you take benefits your microbes.

Learn 8 key signs of dysbiosis—from digestive issues and sugar cravings to fatigue, mood changes, and frequent illness—so you can spot the warning signals and restore balance.

A healthy scalp is the foundation for strong hair — and your gut plays a bigger role than you might think. The gut microbiome can influence scalp balance, inflammation, and conditions like dandruff, all of which affect how hair grows and feels. In this article, we look at how supporting gut health can lead to a healthier scalp and, in turn, healthier hair.

Noticed bloating after starting probiotics? You're not alone. Learn why this happens, what it means for your gut, and how to manage it as your microbiome adjusts.

Struggling with low energy in the heat? Learn how rising temperatures impact your gut, digestion, and mood — and what to do to stay energised.

Constipation can leave you feeling bloated and sluggish. Learn what causes constipation and how probiotics, can help improve bowel regularity, along with tips to manage it.

Travellers’ diarrhoea is a common issue affecting up to 60% of international travellers, especially in high-risk regions. Learn what causes it, how it impacts your gut microbiome, and the best ways to prevent it with expert-backed tips on hygiene, food safety, and probiotic support.

Prebiotics are key to a healthy gut but what do they actually do, and how do they support probiotics? Discover the benefits of FOS, and how they improve digestion, immunity, and overall gut balance.

Noticing bloating or discomfort after milk or cheese? You’re not imagining it. This article explores what lactose intolerance really is, why it can develop later in life, and how your gut health plays a key role. Learn the difference between primary and secondary lactose intolerance, and discover simple, gut-supportive ways to enjoy dairy again.

What if everything you’ve heard about gut health isn’t true? We break down the most common myths and share what science actually says about your microbiome’s role in digestion, skin health, and even mood.

Antibiotics can disrupt the delicate balance of your gut microbiome. In this post, we explore their impact and share practical tips for supporting gut health recovery.

Iron might not always be top of mind - until you’re exhausted, workouts feel harder, and even everyday tasks drain you.

Bloating, cramping, unpredictable bathroom trips - IBS can make everyday life a struggle. At its core, it’s a gut-brain miscommunication issue, but understanding how your gut plays a role can help you manage it better.

From a soothing morning ritual to a midday pick-me-up, tea is more than just a drink - it’s packed with compounds that can benefit your body, including your gut. Black tea is the most popular variety, making up nearly 80% of global tea production, with green tea following closely behind. Both of these tea types are known for their unique characteristics due to their varying degrees of fermentation.

We’ve all had those days where energy levels dip, making even simple tasks feel like a struggle. By making small, intentional changes to your diet, you can avoid the midday slump and keep your body fuelled naturally. 

Runner’s gut – also known as runner’s stomach or the dreaded runner’s trots – is a common issue affecting many athletes. But why does it happen, and what can you do to prevent it?

You’ve heard fermented foods are good for your health, but do you know the real reason why? It’s not just the taste - it’s the powerful impact they have on your gut.

Unlocking the power of your gut in 2025: an expert panel join Emily English to explore the powerful connections between gut health and overall wellness.

Why is IBS a female problem? Here we explore the complexities of bloating, IBS, and effective strategies for alleviating symptoms.

Enhancing digestion and alleviating symptoms of bloating and IBS - probiotics as a promising ally.

Naturally sweet and full of fibre, these fig & date energy bites combine figs, cashews, and coconut into a gut-friendly snack you can enjoy anytime.

A light and cooling peach and raspberry sorbet, perfect for summer. Packed with fibre and antioxidants to support gut health and glowing skin.

This spicy feta dip is a creamy, flavourful spread perfect for entertaining or adding a tangy, spicy kick to your meals. It's quick to prepare, taking just 10 minutes, and serves as a protein-rich addition to your table.

This pistachio and pomegranate bark with cottage cheese is protein-rich chocolatey treat with a delightful crunch from pistachios and the refreshing burst of pomegranate seeds. 

Picture a cheese board that not only satisfies your cravings but also boosts your gut health with every bite.

During our January Gut Health Reset event, we had the pleasure of showcasing two gut-friendly drinks that also make excellent alcohol alternatives for those taking part in Dry January.

Try these Prebiotic Snack Bars - packed with fibre and gut-feeding prebiotics, they are an ideal snack choice to support your digestive health throughout the day.

Cold weather, low humidity and changes in diet can weaken your skin barrier and gut balance. Learn how to protect your skin from within this winter.

Sun exposure has benefits, but too much can harm your gut and skin. Learn how UV rays affect your microbiome and practical tips to protect your health.

Discover why gut health is key to natural collagen production and youthful skin. Learn how digestion impacts ageing, skin firmness, and collagen absorption.

Wondering what causes your eczema to flare up? Research shows that poor gut health and microbiome imbalances can worsen skin conditions like eczema. Learn how leaky gut, probiotics, zinc, and anti-inflammatory foods play a key role in supporting eczema from the inside out.

Your gut and immune system work as a connected team, with beneficial microbes helping your body recognise threats, stay calm around everyday exposures, and maintain balance. By nourishing your gut with prebiotics, probiotics, and fibre-rich foods, you can strengthen your natural defences, reduce inflammation, and support a more resilient immune response.

Winter puts extra pressure on your immune system. Discover the key nutrients that help your body stay strong, energised, and resilient all season.

Do you know where your immune strength begins? We often think getting sick is down to bad luck or exposure, but the foundation of your defences runs much deeper. With most of the immune system living in the gut, how well your body responds to seasonal change starts long before the first sneeze. This blog explores the powerful connection between gut health and immunity, and why supporting it early can help keep you well through winter.

As temperatures drop, your gut needs extra care to stay healthy. Supporting your microbiome with the right nutrients and habits can strengthen your immune system and help you feel energised all winter. Starting in autumn gives your gut the time it needs to adapt and build resilience for the colder months ahead.

Beyond providing love and companionship, our four-legged friends could be having a surprising impact on our health—especially our gut microbiome. Emerging research suggests that pets aren’t just part of the family; they may also play a key role in supporting our gut health and overall wellbeing.

With hay fever season fast approaching, over 500 million people worldwide are preparing for months of sneezing, itchy eyes, and congestion, making hay fever or allergic rhinitis (AR) one of the most common seasonal conditions. But what causes it, and more importantly, how can it be effectively managed?

While both supplements are commonly used for their individual health-promoting properties, recent research indicates that their combined use could lead to even greater improvements in various health conditions. In this blog post, we'll explore the promising findings on how co-supplementing vitamin D and probiotics can positively impact your health, based on recent clinical trials.

Perimenopause is a unique experience for every woman, with symptoms ranging from hot flashes to mood swings and sleep disruptions. These changes can last from a few months to several years and can heavily impact the quality of life for some women. 

Oxytocin, often called the "love hormone," is a neuropeptide that plays a key role in brain-to-body communication. Known for its impact on social behaviour, reproduction, and emotional well-being, oxytocin also influences appetite regulation. Emerging research suggests that this powerful hormone helps control hunger, satiety, and food intake, making it an important factor in metabolism and overall health.

A significant portion of the vital neurotransmitter, serotonin, is produced in our gut.

A festive winter salad with beetroot, citrus, walnuts and blue cheese. Easy to prepare, full of flavour and naturally supportive of gut health.

A one-pan gnocchi recipe with zucchini, mushrooms, and cherry tomatoes, topped with tangy whipped goat’s cheese for a creamy finish. Simple, fresh, and perfect for a quick weeknight dinner.

This creamy avocado and feta chickpea salad is a high-fibre, prep-friendly dish that’s perfect for lunch. Packed with plant-based protein from chickpeas and healthy fats from avocado and olives, it’s as nourishing as it is delicious. Enjoy it on its own or add chicken for an extra protein boost.

This creamy beans recipe is quick, gut-friendly, and full of flavour and it makes a comforting meal in under 30 minutes. Add salmon, chicken, or your favourite protein for extra goodness.

This Radiant Skin Glow Bowl is packed with antioxidants, healthy fats, and vitamins C, E, zinc, and selenium – all known to nourish your skin from within. Featuring vibrant plant-based ingredients, a creamy beetroot hummus, and a zesty orange-ginger dressing, it’s a refreshing and easy lunch that supports a glowing complexion and gut health too.

This protein-packed, nutrient-rich quiche combines the creamy goodness of cottage cheese, smoky salmon, and fresh courgette, all baked into a crispy filo pastry crust. Perfect for a balanced lunch or dinner, it’s full of healthy fats, lean protein, and vegetables to keep you satisfied. Easy to make and even better for meal prep, this quiche is a delicious way to support gut health and enjoy a wholesome meal.

These nourishing salmon bowls are packed with fibre-rich lentils, peppery greens, and are rich in omega-3, making them a balanced, gut nourishing meal to fuel your body and digestion. It serves 2 and is ready in 15 minutes.

This vibrant salad is layered with colour, crunch, and citrusy flavour. It combines protein-rich prawns, fibre-dense kale, and a variety of colourful vegetables to support digestive health and satiety.It serves 1 and can be prepared in just 20 minutes.

Enjoy a vibrant and creamy salad with a tangy twist – Creamy Bean Salad with Lime Dressing. This recipe serves 2 and takes just 15 minutes to prepare, making it a perfect choice for a quick and satisfying meal.

Fuel your day with this filling salad to keep you energised. This recipe serves 2 and takes just 20 minutes to prepare, making it a quick and delicious meal.

A light and flavourful pasta dish featuring cod, courgettes, and olives, perfect for a balanced and satisfying meal. This recipe serves 2 and can be ready in around 20 minutes.

Chopped crispy tofu salad with avocado dressing - a balanced blend of flavours and textures, along with gut-friendly ingredients to support your overall well-being.

A vibrant one-pan salmon tikka masala baked in a creamy coconut sauce with roasted vegetables. Easy, nourishing, and full of balanced flavour.

A rich, plant-rich bolognese made with beef, lentils and mushrooms. Big flavour, nourishing ingredients, and ready in under an hour.

A creamy roasted butternut squash soup infused with sage and thyme, topped with goat’s cheese and pumpkin seeds for a nourishing, cosy meal.

Thai green chicken and rice with coconut milk, fresh vegetables, and edamame. A healthy, flavourful meal ready in just 25 minutes.

Enjoy this easy herb-roasted chicken traybake with sweet potatoes and purple carrots. A wholesome one-pan meal that supports gut health naturally.

A nourishing and flavourful grain bowl packed with protein, fibre, and healthy fats without triggering bloating or discomfort. This recipe serves 2 and comes together in just 15 minutes.

This comforting and flavour-packed pasta dish is perfect for a weeknight dinner. With the goodness of roasted peppers, creamy ricotta, and a touch of tangy sundried tomatoes, it’s both delicious and gut-friendly. Serves 2 and takes about 25 minutes to prepare.

This Pesto Butterbeans recipe is simple, nutritious, and perfect for anyone interested in a gut friendly meal.

These basil whipped cottage cheese protein bagels make a fresh, high-protein breakfast or lunch, combining creamy herb-blended cottage cheese with juicy chicken, rocket, and tomatoes. They’re quick to assemble, packed with flavour, and perfect for a nourishing breakfast or light lunch.

These Kiwi Chocolate Protein Chia Pots make an ideal high-fibre, high-protein breakfast that keeps you full and energised all morning. They’re quick to prepare, easy to store, and perfect for a healthy grab-and-go option.

This spiced apple and pumpkin seed porridge is a warming, high-fibre breakfast that’s perfect for cosy mornings. Made with creamy oats, gently caramelised apples and a crunchy pumpkin seed topping, it’s ready in just 15 minutes and serves one.

These prep-ahead oven-baked oats with blueberries and bananas are rich in protein and fibre, making them a nourishing, gut-friendly breakfast to enjoy all week.

These spicy green eggs with feta are a quick, protein-rich recipe packed with gut-friendly ingredients like spinach, courgette, and spring onion. Baked in the oven or air fryer, they’re simple to make, full of flavour, and support digestion with a balance of fibre, protein, and healthy fats. Perfect for breakfast, brunch, or a light meal, this vibrant dish proves that nourishing your gut can be both delicious and easy.

Bright, fresh, and ready in just 10 minutes, this flavour-packed wrap serves one and is ideal for breakfast, lunch, or any time you’re after something simple yet filling.

Start your day with a gut-friendly twist on a classic dessert. The peach cobbler overnight oats serve 2–3 and takes just 10 minutes to prepare the night before. Packed with fibre, flavour and feel-good ingredients, it’s the perfect make-ahead option for busy mornings or a nourishing snack you can enjoy any time of day.

This smoky harissa egg bagel is the perfect 15-minute meal. Made with creamy Greek yoghurt, tangy pickles, and a hint of spice, it’s a high-protein twist on classic egg salad that delivers on both taste and texture. Ideal for busy days, this easy bagel recipe makes lunch feel gourmet without the effort.

Soft, satisfying, and subtly sweet—these breakfast cookies are made to fuel your morning the right way. With fibre-rich oats, plant-based protein, and antioxidant-packed matcha, they’re a gut-friendly grab-and-go option that doesn’t compromise on flavour or function.

Emily's light, gut-friendly crêpes are the perfect balance of fibre, protein, and healthy fats to support digestion and keep you feeling great. 

Start your day with a delicious and nutritious breakfast option - Carrot Cake Oats. Filled with fibre diversity to promote healthy digestion.

Learn the best way to take your synbiotic for maximum effectiveness, better gut support, and easy daily habit building.

A delicious coconut and pineapple breakfast loaf made with Greek yoghurt and shredded coconut, perfect for a tropical summer breakfast.

Water is essential for a healthy gut! It aids digestion, improves nutrient absorption, and supports a balanced microbiome. Learn why hydration is key to gut health and how you can keep your digestive system happy with simple hydration tips.

These healthy crispy fish tacos with mango salsa are the perfect quick-fix meal. Featuring baked cod, a zesty avocado-mango salsa, and crumbled feta, they’re bright, fresh, and ready in just 20 minutes. A delicious twist on a classic, ideal for easy lunches or relaxed weekends.

Want naturally glowing skin this summer? This guide explores how nutrition, hydration, gut health, sleep, and a consistent skincare routine all play a role in supporting radiant, healthy skin. Learn which nutrients make the biggest difference, how your gut affects absorption, and simple daily habits that help your skin stay calm, clear, and glowing all season long.

Travel can disrupt your gut health, leading to discomfort and digestive issues known as "gut lag." In this post, we provide practical tips to support your digestion before, during, and after travel. Learn how to prepare your gut, manage it while flying, and get back on track once you’ve arrived at your destination.