Kale and New Potato Frittata

When people think about supporting bone health, nutrients such as calcium and vitamin D are often the focus. However, bones rely on a combination of nutrients working together, including protein, magnesium and vitamin K.

Meals that combine these nutrients can help support overall bone health as part of a balanced diet. This kale and new potato frittata is a perfect example. It provides protein from eggs, calcium from cheese and milk, and beneficial plant nutrients from leafy greens.

Frittatas are also super practical for busy days - they can be prepared in advance, enjoyed warm or cold, and work well for lunch, dinner or even breakfast.

How This Recipe Supports Bone Health

Several nutrients in this recipe contribute to the maintenance of normal bones.

Kale is a nutrient-dense leafy green that contains vitamin K. This nutrient plays a role in bone metabolism and supports the proteins involved in maintaining bone structure. Kale also provides small amounts of calcium and magnesium.

Eggs contribute high-quality protein, which forms part of the structural matrix of bone tissue. Adequate protein intake also supports muscle health, which is important for balance and stability as we age.

Cheese and milk provide calcium, a mineral that contributes to the maintenance of normal bones. Including calcium-rich foods regularly can help support overall intake as part of a varied diet.

New potatoes provide fibre and potassium while helping to make the meal satisfying and balanced.

Serves 2

Ingredients

6 large eggs
200 g new potatoes, sliced
100 g kale, stalks removed and roughly chopped
40 g mature cheddar cheese, grated
1 tsp Dijon mustard
50 ml milk (or calcium-fortified plant milk)
1 small onion, finely sliced
1 tablespoon olive oil
Salt and black pepper to taste

Method

1. Preheat the oven to 180°C (fan 160°C).
2. Bring a saucepan of water to the boil. Add the sliced new potatoes and cook for around 8–10 minutes until just tender. Drain and set aside.
3. Heat the olive oil in an ovenproof frying pan over a medium heat. Add the sliced onion and cook for 4–5 minutes until softened.
4. Add the chopped kale to the pan and cook for 2–3 minutes until wilted.
5. In a bowl, whisk together the eggs, milk, mustard, grated cheese and a pinch of salt and pepper.
6. Add the cooked potatoes to the pan and pour the egg mixture evenly over the vegetables.
7. Cook gently on the hob for a few minutes until the edges begin to set.
8. Transfer the pan to the oven and bake for 10–12 minutes until the centre is fully set.
9. Allow to cool slightly before slicing and serving.

Serving Ideas

This kale and new potato frittata can be enjoyed warm or cold, making it a flexible option for different meals.

Serve it with a mixed salad and olive oil dressing for a light lunch, or alongside roasted vegetables for a more substantial evening meal.

It also stores well in the fridge for up to two days, so leftovers can be used for packed lunches or quick meals during the week.

If you would like to increase the calcium content further, consider serving it with extra leafy greens such as steamed broccoli or spinach.

If you would like to learn more about how nutrition supports strong bones, you can read our guide to bone health and osteoporosis prevention.

You can also explore more ideas in the recipe index for practical ways to include nutrient-rich meals in your weekly routine.

The Surprising Link Between Microbes and Minerals

When we think about bone health, nutrients such as calcium and vitamin D usually come to mind. These are certainly important, but research over the past decade has highlighted another interesting factor that may influence bone health: the gut microbiome.

The trillions of microbes that live in our digestive tracts play multiple roles in our health. They help digest certain foods, support the immune system, and influence inflammation in the body. Scientists are now exploring how these microbes may also affect bone metabolism, mineral absorption, and long-term bone strength.

This relationship is sometimes referred to as the gut–bone axis. While research in this area is still evolving, early findings suggest that gut health may play a role in supporting healthy bones. Understanding this connection offers another perspective on how best we can help keep our bones strong.

How the Gut Influences Bone Metabolism

Bone tissue is constantly being remodelled through a balance between bone formation and bone breakdown. This process is influenced by hormones, nutrients, physical activity and inflammation.

The gut microbiome may affect this balance in several ways.

One pathway involves its influence on the immune system. A large proportion of the immune system is actually located in the gut, and gut microbes have some influence on immune signalling throughout the body. Chronic low-grade inflammation is known to affect bone turnover, and researchers believe the microbiome may help regulate this process.

Gut bacteria also produce beneficial compounds known as short-chain fatty acids, which are created when certain microbes ferment dietary fibre. These compounds have been linked to a range of health benefits, including effects on immune regulation and mineral metabolism. Some studies suggest they may support bone formation and reduce bone resorption.

Another potential pathway involves hormones and signalling molecules that influence bone cells. Early research indicates that the microbiome may interact with these pathways, although scientists are still exploring the mechanisms involved.

While this field is still developing, these findings highlight how closely connected different systems of the body can be.

Mineral Absorption and the Microbiome

The gut plays a central role in nutrient absorption. For bones to remain strong, minerals such as calcium, magnesium and phosphorus must be absorbed effectively from food. A healthy digestive system helps ensure that these nutrients are actually available to the body. Factors that affect gut health may therefore influence mineral absorption.

The microbiome can contribute to this process in several ways. Some beneficial bacteria can help create an environment in the gut that improves mineral solubility, making it easier for the body to absorb nutrients such as calcium.  Short-chain fatty acids produced during fibre fermentation may also help increase calcium absorption in the large intestine. Diets rich in plant foods and fibre may therefore support both gut health and mineral metabolism.

In addition, certain gut bacteria appear to influence vitamin production and metabolic pathways that affect bone health. Although this research is still emerging, it provides another reason to consider digestive health as part of a broader approach to supporting bones.

What the Evidence Currently Shows
Much of the research on the gut–bone axis is still developing, but several studies have begun to explore this connection.

Animal studies have shown that changes in gut microbiota can influence bone density and bone remodelling. Human studies are more limited, but emerging research suggests that microbial diversity and dietary patterns may be linked with bone health outcomes.

For example, diets rich in fibre, vegetables and plant foods tend to support a diverse microbiome. These same dietary patterns are also associated with improved mineral intake and overall musculoskeletal health.

There is also growing interest in the potential role of probiotics and prebiotic fibres in supporting bone metabolism, although more research is needed before firm conclusions can be drawn.

Supporting Both Gut and Bone Health Through Diet
From a practical perspective, supporting gut health and bone health often involves many of the same dietary habits.

A varied diet that includes fibre-rich plant foods, adequate protein and key minerals provides nutrients that support both the microbiome and bone metabolism.

Helpful dietary habits may include:

• Eating a wide variety of vegetables and fruits
• Including fibre-rich foods such as oats, legumes and whole grains
• Consuming calcium-rich foods regularly
• Including good quality protein with meals
• Limiting highly processed foods that may negatively affect gut health

These dietary patterns support overall wellbeing while also helping to create an environment that may benefit both the microbiome and the skeleton.

If you would like to learn more about nutrition strategies that support bone health, you can also read my blog on osteoporosis prevention nutrition. You may also find my guide to supporting gut health through diet and lifestyle helpful. 

A Whole-Body Approach to Bone Health
The idea of a gut–bone axis highlights an important point. The body’s systems rarely work in isolation.  Digestive health, immune balance, nutrient intake and lifestyle habits all interact to influence long-term health. Supporting the gut microbiome through balanced nutrition may therefore play a role in maintaining bone strength over time.

While research in this area continues to develop, focusing on whole foods, dietary diversity and overall digestive health is a sensible starting point for many people. If you have any questions about this, don’t hesitate to get in touch.

Eating for Stronger Bones

Many people start thinking about bone health when they reach midlife. Maybe a parent has been diagnosed with osteoporosis, or maybe joint stiffness and aches are becoming a bit more noticeable. This can often lead to questions about diet, calcium intake and whether supplements might be necessary – but it can be confusing.

What many of us don’t realise is that bone health is influenced by the choices we make over many years. Bones are living tissue that constantly renew themselves, so therefore the nutrients we eat, the way we move our bodies, and our overall lifestyle all influence how strong our bones remain as we age.

While bone density naturally changes over time, research shows that diet and lifestyle can really help support bone strength and reduce the risk of fractures. Supporting bone health is therefore not just something to think about later in life. It is something that can be supported at every age.

How Bone Health Changes Over Time

Our bones are continually being broken down and rebuilt through a process called bone remodelling. During childhood and adolescence this process works in our favour, as bone formation happens faster than bone breakdown. This allows us to build strong bones and reach peak bone mass, usually by our late twenties.

After this point, the balance gradually begins to shift. Bone breakdown slowly starts to exceed bone formation, meaning bone density gradually declines with age.

For women, this change can become more pronounced after menopause. Oestrogen helps maintain bone density, and when levels fall during menopause the rate of bone loss can increase. This is one reason why women are more likely to develop osteoporosis later in life.

However, bone health is not determined by hormones alone - nutrition, physical activity and lifestyle habits all influence it. Studies consistently show that dietary patterns rich in essential nutrients can support bone strength and help reduce the risk of fractures as we age.

Nutrients That Support Bone Strength

When people think about nutrition for osteoporosis prevention, calcium is usually the first nutrient that springs to mind. Calcium is indeed a key component of bone structure, but healthy bones rely on a range of nutrients working together.

Rather than focusing on a single nutrient, it is more helpful to think about overall dietary patterns that support bone health.

Calcium, Vitamin D, Protein and More

Calcium contributes to the maintenance of normal bones and is an important part of osteoporosis prevention nutrition. Adults in the UK generally need around 700 mg of calcium per day.

Calcium can be found in a variety of foods including:

• Milk, yoghurt and cheese
• Calcium-fortified plant milks
• Tofu made with calcium sulphate
• Leafy greens such as kale and broccoli
• Almonds and sesame seeds
• Fish where the bones are eaten, such as sardines

Vitamin D is another essential nutrient because it helps the body absorb calcium effectively. In the UK, sunlight is the main source during spring and summer months. During autumn and winter, dietary sources such as oily fish and eggs become more important, and public health guidance recommends vitamin D supplementation for many adults.

Protein also plays a huge role in maintaining bone structure, as bones contain a protein framework that gives them flexibility and strength. Adequate protein intake supports both bone and muscle health, which is important for maintaining balance and reducing the risk of falls.  Research shows that improving both protein and calcium intake in older adults can help reduce the risk of falls and fractures, particularly where dietary intake has previously been low.

Other nutrients that support bone health include magnesium, vitamin K and zinc. These nutrients are found in whole foods such as nuts, seeds, legumes, vegetables and whole grains.  Increasing vegetable intake may also benefit musculoskeletal health. Green leafy vegetables are a great source of vitamin K and other plant compounds that may support both bone metabolism and muscle function.

A varied, balanced diet is one of the most effective strategies for supporting bone health.

Common Bone Health Myths

There are several common misconceptions about osteoporosis prevention nutrition.

One myth is that dairy products are the only way to obtain enough calcium. While dairy foods are a convenient source, as we saw above, calcium can also be obtained from plant foods, fortified products, nuts and seeds.

Another misconception is that bone health only becomes important later in life. In reality, the foundations for strong bones are actually laid early in life and maintained through adulthood.

Finally, it is a myth that supplements alone can prevent osteoporosis. While supplements may be useful in some situations, they are not a substitute for a balanced diet and healthy lifestyle.

Nutrition also works alongside other important factors including regular weight-bearing exercise, strength training, maintaining a healthy body weight and avoiding smoking.

A Whole Diet Approach to Osteoporosis Prevention Nutrition

When thinking about osteoporosis prevention nutrition, it can be helpful to focus on dietary patterns rather than individual nutrients.  Eating a wide range of whole foods provides the combination of vitamins, minerals and protein needed to support bone metabolism.

Simple habits that support bone health include:

• Eating a good variety of vegetables every day
• Including good quality protein with every meal
• Choosing calcium-rich foods regularly
• Supporting vitamin D levels through sunlight exposure and foods
• Limiting highly processed foods and excess alcohol

These are great habits to support overall health whilst also supporting our bone health.

Frequently Asked Questions About Bone Health Nutrition

Do I need dairy for strong bones?

Not necessarily. Dairy foods can be a convenient source of calcium, but calcium is also available in plant foods such as tofu, fortified plant milks, nuts and leafy greens.

Is it too late to support bone health after menopause?

No. While bone density naturally declines with age, nutrition, exercise and lifestyle changes can still help support bone strength and reduce fracture risk.

Should everyone take calcium supplements?

Not always. Many people can obtain sufficient calcium from food. Supplements may be appropriate in some cases, but this should be discussed with a qualified health professional.

Looking after your bones is a long-term investment in health. Supporting bone strength through balanced nutrition, regular movement and healthy lifestyle habits can help protect bone health throughout life. If you’d like to know more about how nutrition can support bone health, or you’ve had a diagnosis of osteoporosis or osteopenia, why not get in touch? You can book a free call here.

Gut Testing: What’s Worth Doing - and What’s Not

If you’ve been struggling with bloating, irregular bowel habits, IBS-type symptoms or persistent digestive discomfort, it’s natural to start wondering:

Should I get a gut test?

A quick search online brings up everything from microbiome mapping and stool tests to SIBO breath testing, food sensitivity panels and parasite cleanses. It can be hard to know what’s evidence-based, what’s genuinely useful, and what might simply add more confusion (and expense).

In this blog, I’ll walk you through the most common gut tests people ask about, what they can and can’t tell us, and when it’s essential to involve your GP to rule out medical causes.

First: testing should match your symptoms

One of the biggest mistakes I see is people ordering tests before they’ve clarified what they’re trying to understand.

Gut symptoms can be driven by many factors, including:

• low stomach acid or low digestive enzyme output
• gut-brain axis dysregulation and stress physiology
• constipation and slow transit
• dysbiosis (microbial imbalance)
• post-infectious gut changes
• coeliac disease
• inflammatory bowel disease (IBD)
• medication effects (e.g., PPIs, antibiotics)

A sensible testing strategy should always begin with:

• a detailed symptom history
• diet and lifestyle review
• bowel habit assessment
• screening for red flag symptoms (more on this below)

For many people, we can make significant progress without extensive testing. But for others, testing can help us build a much more targeted plan.

Comprehensive stool and microbiome testing 

One of the most commonly used functional tests is comprehensive stool testing, often referred to as microbiome testing.

A test like Genova GI Effects Stool Test or GI Map can provide insight into:

• the balance of key bacterial groups
• markers linked to digestion and absorption
• indicators of inflammation
• microbial metabolites (such as markers linked to short-chain fatty acids)
• potential pathogens or opportunistic overgrowth patterns
• immune activity in the gut (e.g. secretory IgA)

When this type of test may be useful

In practice, comprehensive stool testing may be worth considering if:

• gut symptoms are long-standing or complex
• you’ve tried dietary changes but haven’t improved
• there are signs of dysbiosis or microbial imbalance
• bowel habits remain irregular despite foundational support

What it can’t do

Microbiome tests are not there to:

• diagnose IBS, IBD or coeliac disease
• replace medical investigations
• provide a complete picture of the entire gut microbiome (it’s a snapshot)
• give a guaranteed solution

However, they can be useful when interpreted in context, particularly when results are combined with symptom patterns, diet quality, lifestyle factors and health history.

SIBO breath testing

SIBO (small intestinal bacterial overgrowth) is one of the most talked-about causes of bloating online. SIBO occurs when bacteria that normally live in the large intestine overgrow in the small intestine.

The most common test is a breath test, typically measuring hydrogen and methane (and sometimes hydrogen sulphide depending on the test available).

When SIBO testing might be appropriate

SIBO testing may be worth considering if there is:

• significant bloating soon after meals
• excessive wind
• constipation or diarrhoea that doesn’t respond to standard support
• symptoms that noticeably worsen with fermentable fibres
• history of food poisoning, antibiotics or GI infections
• sluggish gut motility or chronic constipation

A note on limitations

SIBO is complex. Breath testing has limitations and results need careful interpretation. Not all bloating is SIBO, and it’s common for people to go through multiple restrictive protocols unnecessarily when the driver is something else entirely (for example constipation, stress patterns, or weak digestion).

Asking your GP to test for coeliac disease 

This is one of the most important points in the entire gut testing conversation:

If you have ongoing gut symptoms, especially diarrhoea, bloating, persistent fatigue, or nutrient deficiencies, it is sensible to rule out coeliac disease early.  NICE guidelines recommend coeliac disease testing in people with persistent unexplained GI symptoms consistent with IBS, among other presentations.

If you suspect coeliac disease, it’s important that you continue eating gluten before testing. If gluten is removed before the blood test, results may become falsely normal.

This is one reason I don’t recommend removing gluten “just in case” without a clear plan, especially if symptoms are significant.

Your GP can arrange coeliac screening blood tests. If positive (or strongly suspected), further medical follow-up is needed.

FIT testing via your GP (especially if there is blood in stool)

If you notice blood in your stool, it’s important to speak to your GP promptly.

Other red flag symptoms include:

• black/tarry stools
• unexplained weight loss
• persistent diarrhoea
• severe abdominal pain
• night-time bowel movements
• ongoing fatigue with low iron levels

A FIT test (faecal immunochemical test) may be used in primary care to help assess the need for further investigation when symptoms suggest possible bowel disease.

This is not something to self-manage with supplements or elimination diets.

Food sensitivity testing: is it worth it?

Food sensitivity testing is often one of the first things people try when gut symptoms don’t improve. It’s understandable, because it feels like it might give a clear list of foods to avoid.

However, this is an area where it’s easy to spend money and end up more confused (and more restricted) than before.

Why food sensitivity tests often “light up”

With ongoing gut issues, especially if the gut lining is irritated or intestinal permeability is increased (sometimes referred to as “leaky gut”), food sensitivity tests can come back with long lists of positives.

This can happen because the immune system is more reactive when the gut barrier is not functioning optimally. In that situation, results can “light up like a Christmas tree” and leave you feeling like you can’t eat anything at all.

The downside

If we remove lots of foods based on a test result without addressing the underlying gut issue, it can lead to:

• unnecessary restriction (which can impact microbiome diversity)
• increased anxiety around food
• missing the real drivers of symptoms such as constipation, dysbiosis, low digestion, or stress

In clinic, it’s usually better to:

1. support gut function first (digestion, motility, microbiome support, gut lining support)

Spring Gut Glow Salad

A fresh, fibre-rich quinoa and chickpea salad with spring vegetables, feta and seeds, designed to gently support digestion and microbiome diversity.

If you’re trying to support your gut health, you’ll often hear advice to “eat more fibre” or “add prebiotics”. But that can feel confusing (and honestly a bit intimidating) if you’re someone who experiences bloating or IBS-type symptoms.

The good news is that gut-friendly eating doesn’t have to involve extreme restriction, expensive supplements, or forcing down foods that don’t agree with you. Often, the most helpful approach is simply to include a variety of plant fibres, introduce them gradually, and build meals that are balanced and satisfying.

This recipe is designed to do exactly that.

It combines several ingredients known to support microbiome diversity and digestive function:

• Chickpeas provide prebiotic fibres that feed beneficial gut bacteria, alongside plant-based protein and slow-release carbohydrates.
• Quinoa is a gentle wholegrain option that adds extra fibre and magnesium, while keeping the salad more filling and stable for blood sugar.
• Asparagus and peas are natural sources of prebiotic fibres and plant compounds that support microbial variety.
• Leafy greens, radishes and fresh herbs offer a wide range of fibres and polyphenols (protective plant compounds) which interact with gut bacteria.
• Extra virgin olive oil and seeds provide healthy fats that support digestion and nutrient absorption, plus added fibre and minerals.
• Feta cheese adds flavour and satisfaction and can help make this a more balanced meal (particularly for those who find it hard to meet protein needs).

The result is a fresh spring salad that’s colourful, nourishing, and easy to prep ahead - ideal if you’re looking for simple, realistic ways to care for your gut without overcomplicating things.

Serves 3

Ingredients

• 120g quinoa (dry weight)
• 1 tin chickpeas (400g), drained and rinsed very well
• 1 bunch asparagus, woody ends removed, sliced into bite-size pieces
• 150g peas (frozen is fine)
• 4–6 radishes, thinly sliced
• 2 large handfuls rocket or baby spinach
• ½ cucumber, diced
• 100g feta cheese, crumbled
• 2 tbsp fresh parsley, finely chopped
• 1 tbsp fresh mint (optional), finely chopped
• 2 tbsp pumpkin seeds
• 2 tbsp hemp hearts

Dressing

• 2 tbsp extra virgin olive oil
• juice of ½ lemon
• 1 tsp Dijon mustard
• sea salt and black pepper

Method

1. Rinse quinoa well under running water. Cook according to packet instructions (usually 1 part quinoa to 2 parts water). Once cooked, fluff with a fork and allow to cool slightly.
2. Bring a small pan of water to the boil. Blanch the asparagus for 2–3 minutes until just tender, then add peas for the final minute. Drain and rinse briefly under cool water.
3. Drain and rinse chickpeas thoroughly (this helps make them easier to digest for many people). Shake off excess water.
4. In a large bowl combine quinoa, chickpeas, asparagus, peas, radishes, leafy greens and cucumber (if using). Toss gently.
5. Whisk the olive oil, lemon juice, Dijon mustard and honey (if using). Season with salt and pepper.
6. Pour dressing over the salad and mix well. Top with crumbled feta, fresh herbs, pumpkin seeds and hemp hearts.
7. Enjoy!

If you’re prone to bloating, IBS-type symptoms, or feel nervous about fibre-rich foods:

• start with a smaller portion and build up gradually
• choose cooked veg earlier in the day, and save raw salad for when your gut feels calm
• if legumes feel too much, use ½ tin chickpeas and increase quinoa/veg instead

Storage & meal prep

• Keeps well for up to 2 days in the fridge.
• If meal prepping, store the dressing separately for best texture.

If you're interested in further recipes, why not check out the recipe folder?

The Fibre Mistake That’s Making Your Bloating Worse

Many of my clients have been told to cut out fibre due to their IBS symptoms or have gradually whittled down their food options until there’s none left. Fibre can be worrying if you’re bloating.

Fibre is often talked about as a single nutrition target, usually measured in grams. But when it comes to gut health, it isn’t only about how much fibre you eat. It’s also about how many different fibres you include.

Your gut microbiome thrives on variety. Different bacteria prefer different fibres, and the wider the range of plant foods you eat, the more likely you are to support a diverse, resilient microbiome.

Let’s take a look at the different types of fibre, why variety matters, common myths that keep people stuck, and how to build fibre diversity gently - especially if you’re prone to IBS symptoms.

Different Types of Fibre Explained

Fibre is the part of plant foods that the body can’t fully digest. Instead, fibre becomes fuel for gut bacteria and helps support bowel regularity, blood sugar balance and digestive comfort.

But not all fibre behaves the same way.

Soluble fibre

Soluble fibre dissolves in water and forms a gel-like texture in the gut. It can help support:

• stool consistency
• feed beneficial gut bacteria
• steadier blood sugar levels
• bind to waste hormones and cholesterol to clear them from the gut

Sources include oats, chia seeds, flaxseed, beans/lentils, apples, pears, carrots and sweet potato.

Insoluble fibre

Insoluble fibre adds bulk and helps move food through the digestive tract.

Sources include wholegrains, nuts and seeds, skins of fruit/veg, kale, cabbage and green beans.

Some people with IBS symptoms find large amounts of insoluble fibre harder to tolerate, especially during flare-ups. This doesn’t mean insoluble fibre is “bad”, but it does mean the type and timing matters.

Resistant starch

Resistant starch reaches the large intestine intact, where gut bacteria ferment it.

Sources include:

• cooked and cooled potatoes
• cooked and cooled rice
• slightly green bananas
• oats
• legumes

Prebiotic fibres

Prebiotics are specific fibres that feed certain beneficial bacteria.

Sources include onions, garlic, leeks, asparagus, chicory and some wholegrains.

If these trigger bloating, it’s often a sign that your gut needs a gentler approach, not that you need to avoid them forever.

Why Diversity Matters More Than Fibre Counts

It’s easy to think of fibre as something you either “hit” or you don’t. But fibre intake isn’t only a numbers game.

Different fibres create different effects in the gut. They support different bacterial species, and those bacteria produce compounds (such as short-chain fatty acids) that influence gut lining integrity and immune signalling.

This is why fibre diversity can be more meaningful for long-term gut health than simply increasing fibre grams quickly.

A useful goal is to aim for:

• a wide range of plant foods across the week
• a mix of wholegrains, vegetables, fruits, nuts, seeds, herbs and spices
• fibre from both soluble and insoluble sources, plus resistant starch when tolerated

This can be done without turning food into a tracking exercise.

If you’d like to understand more about how the microbiome affects whole-body health, you may enjoy my March blog: How Your Gut Microbiome Shapes Hormones and Immunity.

Common Fibre Myths

Myth 1: “If fibre makes me bloated, fibre is the problem.”

Often it’s the speed of increase or the types of fibre being introduced. Rapid changes can increase fermentation quickly, leading to temporary bloating and wind.  This is why slow, steady changes tend to work best.

Or it can be a sign that there is an imbalance on the gut microbiome that needs investigating.

Myth 2: “I need lots of raw salads for good gut health.”

Raw veg can be difficult for some people with IBS symptoms. You can support your gut just as effectively with:

• soups
• stews
• roasted vegetables
• traybakes
• warm grain bowls

In many cases, cooked veg is the most gut-friendly starting point.

Myth 3: “Fibre only matters for constipation.”

Fibre supports far more than gut transit. The microbiome is involved in inflammation regulation, immune resilience and hormone metabolism, which is why gut support can benefit the whole body.

Building Fibre Variety Gently

If you’re prone to bloating or IBS symptoms, the goal is not to overload your gut. The goal is to build tolerance and confidence.

1. Add one new fibre-rich food every few days

For example:

• 1 tbsp ground flaxseed in porridge
• 1 portion of berries
• swapping white rice for cooled brown rice
• adding spinach into a sauce

2. Rotate rather than restrict

Keep your staples, but rotate one or two each week:

• broccoli → green beans
• carrots → beetroot
• oats → barley
• sweet potato → butternut squash

3. Prioritise soluble fibre first

If your gut is reactive, start with gentler fibres:

• oats
• flax/chia
• stewed apple
• carrots
• psyllium (if appropriate and guided)

4. Use small portions of common triggers

Rather than avoiding foods completely, try micro portions:

• 1 tbsp hummus
• spring onion greens instead of onion
• a small serving of lentils in soup