Let's be real: fibre isn't exactly the sexiest topic in wellness.

For the uninitiated, fibremaxxing, a term that went wildly viral on TikTok earlier last year, is exactly what it sounds like: intentionally increasing your fibre intake, often by adding seeds, legumes, fruit, vegetables and wholegrains to meals in an effort to support gut health, digestion and blood sugar regulation.

After all, the average UK adult consumes just 19g of fibre a day - significantly below the recommended 30g target. Consultant dietitian Sophie Medlin previously told Marie Claire that our increasingly ultra-processed diets may be partly to blame.

"Studies show that over 53% of the average UK adult's daily calories now come from UPFs," she explains. "This is problematic because these foods, which are typically very low in fibre, take up more space on our plates and tend to displace naturally fibre-rich foods like vegetables, legumes, whole grains, nuts, seeds and fresh fruit."

So, why all the fuss about fibre? Well, according to a 2019 study, adults consuming the highest amounts of dietary fibre had a 15 to 30% lower risk of cardiovascular disease, stroke, type 2 diabetes and colorectal cancer compared to those eating the least. Further research has also linked higher fibre intake to better longevity, reducing the risk of obesity and a lower risk of developing chronic diseases.

Even as a Health Writer, I'll admit that optimising our health can sometimes feel like a full-time job.

If we're not trying to hit several thousand steps a day, we're being encouraged to eat more protein, improve our sleep hygiene, cold plunge, habit stack and optimise our hormone health. Wellness has become an endless game of nutritional whack-a-mole, where the moment you feel you've mastered one healthy habit, another arrives demanding your attention.

As someone who doesn't suffer from bloating, digestive discomfort or any obvious symptoms of poor gut health, consciously focusing on increasing my fibre intake felt, if I'm honest, like one wellness task too many. But the more I read about the science behind fibre - and the growing body of research linking it not only to digestive health but everything from blood sugar regulation to heart health and satiety - the more curious I became.

So when a friend recommended Biomel Complete Gut Powder, I decided to put my supplement scepticism to one side and give it a go.

Keep reading for my honest review after taking the TikTok viral fibre supplement every day for four weeks. Whilst you're here, we've got plenty of guides packed full of balanced nutrition advice for you. Don't skip our guides to the benefits of mindful eating, intuitive eating or the infamous inflammation diet.

I road tested this viral fibre supplement for a month, but did it actually make a difference?

What is Biomel Complete Gut Powder?

Biomel Complete Gut is essentially designed to do several jobs at once, combining prebiotic fibres, live cultures, digestive enzymes and vitamins into a single daily scoop.

The formula contains a blend of fibres including chicory root fibre, apple fibre and beta-glucan, alongside 25 billion live cultures across 13 different bacterial strains, plus added vitamins B6, B12, D and calcium. In practical terms, one serving delivers around 4.7g of fibre - not enough to replace your fruit and vegetables, of course, but enough to make a meaningful dent in the UK's notoriously low fibre intake.

The supplement comes in multiple flavours and can be enjoyed in several ways, including:

• Shaken with cold water for a quick post-workout drink.
• Mixed with coconut milk or your milk of choice for a creamier, more indulgent shake.
• Blended with banana and yoghurt for a fibre-rich breakfast smoothie.
• Added to overnight oats.

Who is Biomel Complete Gut Powder good for?

If you're struggling to hit your fibre target, you're first in line to potentially benefit from a supplement like this. It'll come in particularly useful if your diet relies heavily on convenience foods or if you're frequently eating on the go.

That said, gut health nutritionist Adrienne Benjamin warns against approaching fibre like an Olympic sport. "Fibre is absolutely vital for gut health; it feeds beneficial bacteria, supports regular bowel movements, and helps maintain a healthy gut lining," she explains.

"But the TikTok version of fibremaxxing, where people load up their bowls with 10-plus different ingredients or leap from 10 grams to 40 grams of fibre overnight, can actually backfire."

She adds: "A better approach is to introduce fibre gradually and consistently, allowing your digestive system to build tolerance."

What does the science say on fibre intake? Do you really need a supplement powder?

Probably not, at least not as a replacement for Whole Foods. Whole foods should always be the gold standard where possible, as they provide a broader range of nutrients alongside fibre.

"A high-fibre diet is associated with a lower risk of cardiovascular disease, type 2 diabetes, strokes and certain cancers," says Medlin. "It also plays a role in stabilising blood sugar levels and promotes satiety, supporting healthy weight management."

Supplements can't replace vegetables, fruit, legumes and wholegrains, but if you're someone who struggles to hit 30g daily - and statistically, most of us do - they may help fill the gap in a practical way.

I road tested Biomel every day for four weeks - here's my honest review

Weeks one to two:

I should probably start by saying that I don't suffer from significant digestive issues. I rarely experience bloating; my stomach is generally fairly settled, and I know I'm fortunate in that respect, so I wasn't expecting any significant changes when I tried this.

What I noticed immediately, however, was the taste. The Belgian chocolate flavour is genuinely delicious, and part of my reasoning for avoiding supplements is a serious dislike for anything artificial in flavour, so that was a really pleasant surprise.

Depending on the day, I mixed it with water, coconut milk or blended it with banana and yoghurt if I was having it pre-workout or alongside breakfast. It tasted somewhere between a chocolate milkshake and a protein smoothie, which made it surprisingly easy to stick to.

The first couple of weeks passed without any dramatic revelations. There was no overnight digestive transformation or sudden feeling that I'd unlocked the secret to optimal health, but I did find myself genuinely looking forward to my daily chocolate shake.

Weeks three to four:

This was where things became more interesting. Firstly, my digestion became remarkably predictable, which was unexpected given my often chaotic freelance schedule that can see me eating lunch at wildly different times each day.

While regular bowel movements alone don't necessarily prove perfect gut health, improved stool frequency is one of the most well-established signs that dietary fibre is doing exactly what it's supposed to do. Fibre, particularly chicory root fibre, has consistently been shown to support normal bowel function and increase stool frequency.

Secondly - and this surprised me the most - my skin improved. I'm prone to hormonal breakouts and clusters around my chin and jawline, but towards the end of the month, my skin looked noticeably calmer and less reactive.

Can I say with certainty that a fibre supplement cured my acne? Absolutely not. However, there is growing interest in the so-called gut-skin axis, with researchers increasingly exploring how gut bacteria may influence inflammation and skin conditions, including acne. Some studies suggest that diets higher in plant fibre may support healthier gut bacteria and potentially improve acne severity through reductions in inflammation and better blood sugar regulation.

The final thing I noticed was a change in my appetite. My usual mid-afternoon cravings - typically characterised by an almost urgent desire for something sweet around 3 pm - seemed to completely disappear, which is by far the most surprising thing about this trial.

Whether that was down to fibre's well-documented ability to slow digestion and promote satiety, or simply the placebo effect, is impossible to say with certainty. What I can say is that I felt fuller for longer and far less preoccupied by the afternoon energy dip that would usually send me rummaging through the kitchen cupboards.

Would I continue taking it?

Surprisingly, yes. Not because I believe it transformed my gut health overnight, or because I think supplements can ever replace a diet rich in fruit, vegetables and wholegrains, but because it made increasing my fibre intake feel easy, enjoyable and - perhaps most importantly - sustainable.

Keen to up your fibre intake? Shop MC-approved essentials below

Cramping, bloating, gas. Wildly swinging from one gut-related extreme to the other. And travelling? A recipe for digestive disaster. If this all sounds (literally) painfully familiar, we hear you.

It's a fact that women are disproportionately affected by symptoms such as these, in comparison with men. A combination of hormonal and lifestyle factors means we're more likely to develop conditions such as irritable bowel syndrome (studies such as this one, published in the Journal of Korean Medical Science, prove the point). And while there's a shortage of specifically female-based research, what we do know is that gastrointestinal disorders are more common in women (check out this study, from the journal Science), thought to be because oestrogen increases communication in the gut, and therefore pain signalling to the brain, too.

But there is good news, too: simple tweaks to our everyday diet and lifestyle really can make a meaningful impact on gut health. "The good news is that small daily habits really can make a difference," agrees nutritionist and author of The Fibre Effect, Emma Bardwell. "Research shows the gut microbiome can begin responding to dietary changes within 24 to 48 hours - it’s surprisingly dynamic."

No idea where to start? We've got you: keep scrolling for top dietitian and nutritionist's tips for better gut health in just five minutes. And for more on all things digestion, take a look at our guides to the mouth-gut axis, top gut health hacks, and if you're wondering, should I take probiotics? We've got the answers here.

Keen to improve your gut health? Try these 8 dietitian-approved 5-minute fixes today

Why is gut health important?

Unless you've been living under a very large rock, you'll be aware that gut health has had a major makeover in the past few years. We're all more tuned in than ever before to the importance of a healthy, diverse microbiome, but what exactly is good gut health, and why does it matter?

You might be surprised to learn that the benefits of a balanced, healthy gut extend way beyond digestive health, and in fact support whole body wellbeing.

"Good gut health plays a much bigger role in overall wellbeing than most people realise," shares Sarah Fancourt, lead nutritionist at Gousto. "Its influence reaches far beyond the digestive tract. Our gut is home to trillions of microbes, collectively known as the gut microbiome, which influence everything from digestion and immunity to mood, energy levels, and even sleep.

"When our gut is healthy and diverse, it helps us digest food more efficiently, absorb nutrients properly, support our immune system and regulate inflammation. There’s also growing research around the “gut-brain axis”, showing strong links between gut health and mental wellbeing, including stress and mood regulation (in fact, a huge percentage of our happy hormone, serotonin, is made in the gut).

What are the signs of poor gut health?

If you've been struggling with bloating, cramps and digestive discomfort, you're likely well aware of the symptoms of poor gut health - but the signs can be more insidious, too.

"There isn’t one single sign of poor gut health," shares registered dietitian and author of How Not To Eat Ultra Processed, Nichola Ludlam-Raine. "However, common clues that something may be off include persistent bloating or excess gas, chronic constipation or diarrhoea (loose stools), abdominal discomfort that doesn't go away, feeling overly full or sluggish after most or small meals, changes in long-term bowel habits, and food intolerances or sensitivity to certain foods.

"Outside the gut, some people may notice fatigue or skin changes, although these symptoms can have many causes and shouldn’t automatically be blamed on the microbiome."

Additionally, we know that our gut health has an impact on mental wellbeing, too. "There’s growing research around the 'gut-brain axis' showing strong links between gut health and mental wellbeing," agrees Fancourt. "A huge percentage of our happy hormone, serotonin, is produced in the gut, meaning that it heavily influences stress and mood regulation, too."

8 5-minute nutritionist-approved gut health habits to try today

1. Start the day right

In what we would say is good advice for life generally, our experts all endorsed starting the day as we mean to go on.

"Include a fibre source at breakfast," recommends registered dietitian and head of health at Mindful Chef, Sasha Watkins. "Many breakfasts are surprisingly low in fibre. Oats are a great option, but think more widely: chia seeds, ground flaxseed, berries, nuts or a spoonful of nut butter. Adding fibre at breakfast is one of the easiest ways to boost your daily intake and feed your gut bacteria."

2. Add one extra plant to your plate

Gut health really doesn't have to be complicated, and it's not about restriction either: sometimes, just adding one thing in can make all the difference.

"Focus on making simple micro-additions to meals you already love," advises Fancourt. "Whether it’s a handful of spinach, some berries, chickpeas or herbs, increasing plant variety feeds beneficial gut bacteria. In the wellness world, this is known as 'fibrelayering', which simply means upgrading your favourite plates with a quick mix of different plant foods.

"You can easily collect 'plant points' by tossing a three-seed mix onto your morning yoghurt, throwing a handful of rocket into a sandwich, or using a mixed-bean tin instead of just one type. It’s an effortless way to introduce a wider range of nutrients and antioxidants (like polyphenols) to support a healthier, more resilient microbiome."

3. Slow down

We get it: life is busy, but trust us when we say that rushing your meals isn't doing you, or your gut, any favours.

"Digestion starts before food reaches the stomach," cautions Watkins. "Spending even an extra five minutes over a meal, chewing properly rather than inhaling lunch between emails, can help you tune into hunger and fullness cues."

4. Switch to decaf

Now, no one is saying you need to ditch coffee to improve gut health - quite the opposite. But you might want to try going low or no-caf.

"Caffeinated drinks like coffee can increase stomach acid, which may lead to heartburn or gas in some people, particularly when consumed in large amounts or on an empty stomach," cautions Fancourt. "However, recent research suggests coffee may actually support some beneficial gut bacteria, like Eggerthella and Cryptobacterium.

"Both caffeinated and decaf coffee appear to have similar effects. Because many of coffee’s benefits are linked to its polyphenols and other natural compounds rather than caffeine itself, switching to decaf could be a helpful option for those who are sensitive to caffeine but still want to support their gut.”

5. Focus on the basics

"One thing I’d add is that gut health should feel achievable," notes nutritionist and author of The Fibre Effect, Emma Bardwell. "You do not need to eat 30 different vegetables a day, buy expensive microbiome tests or spend a fortune on supplements and probiotics. The key is aiming for consistency over perfection. More fibre, more plant diversity and more minimally processed foods will get most people a very long way."

6. Less is more

In a similar vein, the experts advise not attempting a radical diet (or indeed lifestyle) overhaul. Rather, go slow and steady - especially when it comes to upping your fibre intake.

"Remember that more isn't always better," advises Watkins. "If you're currently eating a low-fibre diet, suddenly doubling it overnight can leave you feeling more bloated rather than better. Start small and try to layer in more fibre to meals. Add beans to a curry, scatter seeds onto breakfast, or simply aim for one extra plant food each day. Tiny changes done consistently often beat dramatic overhauls."

7. Drink up

Sorry, we're not talking Aperols, here. "It's crucial for gut health to adequately hydrate - especially if you're increasing your fibre intake," notes Ludlam-Raine. "Fibre and fluid work together. Many people increase fibre but forget fluids, which can make constipation worse rather than better."

8. Add fermented foods

"Foods like kefir, live yoghurt, kimchi, sauerkraut and miso contain beneficial bacteria that can help support gut diversity," shares Fancourt. "But you don’t need huge amounts. Even a spoonful or a small serving regularly acts like a daily top-up of friendly bacteria for your system."

Shop MC UK's go-to gut health essentials now:

Functional health drinks are having quite the moment, right now. From mushroom coffee blends to CBD spritzes and vitamin water, the market is estimated to be worth an eye-watering £2.4 billion, as Gen Z and beyond sips their way to enhanced wellbeing.

The latest trend doing the rounds? Anti-inflammatory drinks. Tart cherry juice, green tea and turmeric blends are everywhere - but scratch the surface of the fad, and what we're seeing is simply a new take on drinks we've enjoyed for centuries, such as green tea.

This being said, any excuse to pop the kettle on is fine by us, so we're intrigued to find out if there are really any legitimate benefits to the trend. After all, research (published in the journal Pharmacological Research) points to the efficacy of drinking tea and coffee for reducing cardiovascular and mortality risk, while studies (such as this one, from the journal Current Sport Medicine Reports) also show a link between tart cherry juice and a reduction in inflammation in athletes.

So, are prettily packaged anti-inflammatory drinks worth spending our hard-earned cash on, or are we better off sticking to a daily cup (or six) of builders' tea? To unpack hype from truth, we've turned to the experts to weigh in. Keep scrolling for all the tea (sorry!), but while you're here, we've got a wealth of nutrition guides for you to dive into, covering fibrelayering, the latest research on intermittent fasting for women, magnesium gummies for sleep, and common nutrition myths, here.

Anti-inflammatory drinks are going viral for boosting gut health and overall wellbeing - but do they work? The experts weigh in

What are anti-inflammatory drinks?

So, what exactly are anti-inflammatory drinks? Well, it's a loose term, to put it bluntly, and it can be applied to any drink whose ingredients are purported to contain anti-inflammatory compounds.

"‘Anti-inflammatory’ drinks are beverages that contain ingredients thought to help reduce low-grade inflammation in the body," explains specialist registered dietician Nichola Ludlam-Raine. "They typically include compounds such as polyphenols, antioxidants, vitamins, and omega-3 fats. Common examples include green tea, turmeric or ginger drinks, berry smoothies, and drinks containing ingredients like matcha, cacao, or tart cherry."

Even if you've never thought of them as specifically anti-inflammatory, nutritionist Karen Preece Smith explains you're likely to have spotted them as turmeric shots, green juices, matcha lattes, ginger tonics, or smoothies, often made with ingredients like berries, flaxseed and leafy greens. "While the term sounds trendy, most of these drinks simply concentrate foods that are already known to contain beneficial plant compounds," she tells MC UK.

This being said, the functional drinks market in the UK is regulated, so companies are required to ensure any health claims aren't misleading.

What are the purported benefits of anti-inflammatory drinks?

Despite this regulation, the allure of functional drinks is appealing, and beverage companies make some bold claims marketed in aesthetically pleasing packaging. So, are there any legitimate benefits to anti-inflammatory drinks?

In a word: maybe.

"Chronic inflammation has been linked with an increased risk of health conditions such as cardiovascular disease, type 2 diabetes, cancer, Alzheimer’s and other illnesses," explains nutritionist Amie Parry-Jones. "By consuming a diet rich in plant foods that contain a variety of antioxidants - think all the colours of the rainbow - we can help reduce inflammation and therefore lower the risk of developing those illnesses."

And the purported benefits are pretty wide-ranging, says Dr Suzanne Wylie, GP and medical adviser for IQDoctor. "The reported benefits of anti-inflammatory drinks are quite broad, ranging from easing joint stiffness or mild muscle soreness to supporting cardiovascular health and potentially improving metabolic function," she tells MC UK. "Some people also claim they help with digestion, mood, and immune function, though the evidence varies. In practice, the effects are usually subtle; drinking these beverages isn’t going to replace medication or a healthy lifestyle, but they may complement it.

"Beyond inflammation, these drinks often carry other benefits like hydration, providing antioxidants, and simply replacing less healthy options like sugary soft drinks. Overall, while they aren’t a miracle cure, incorporating them mindfully can be a gentle, enjoyable way to support overall wellness."

Who are anti-inflammatory drinks best for?

Since the active ingredients in these drinks are plant-based and generally at low levels, they're considered to be safe for most people, taking into account individual intolerances (for example, people taking blood-thinning medication or with certain digestive sensitivities may need to be cautious with high doses of turmeric or ginger).

"Anti-inflammatory drinks can be useful for people looking to increase their intake of plant compounds, but they’re not something we strictly 'need'," notes Ludlam-Raine. "You can get the same nutrients from whole foods such as fruit, vegetables, nuts, seeds, herbs and spices. In fact, focusing on an overall dietary pattern, such as a Mediterranean-style diet rich in plants, olive oil, whole grains and fish, is far more important for managing inflammation than relying on specific drinks."

How do anti-inflammatory drinks work?

Now for the science bit, and we'll leave it to the experts, here!

"Certain vitamins, minerals and phytochemicals (plant compounds) have antioxidant effects in the body when we consume them, whether from food or drink," advises Dr Wylie. "Antioxidants protect against cell and DNA damage caused by oxidative stress, which helps reduce inflammation.

"Green tea, for example, contains a polyphenol called EGCG, which is a powerful antioxidant, and regular consumption has been associated with lower rates of various illnesses and improved metabolic health. Tart cherry juice is consumed for exercise recovery but is also thought to help with gout, joint pain and arthritis due to the high content of polyphenols, specifically anthocyanins, which have antioxidant properties."

Got it? Good!

What are the best anti-inflammatory drinks to try?

Intrigued to give them a try, but not sure where to start? Nutritional therapist Farzanah Nasser shares her top tips.

• Green tea and matcha: contains EGCG (epigallocatechin gallate), a potent polyphenol that reduces inflammatory markers, supporting the liver, metabolic health and gut microbiome diversity.
• Turmeric latte: contains curcumin, which can inhibit up to 50 inflammatory pathways. It's often combined with black pepper, which helps improve absorption.
• Ginger: contains the active compound gingerols, reduces inflammatory cytokines, supports digestion and may reduce muscle soreness.
• Berries, rich in anthocyanins, powerful anti-inflammatory polyphenols, support vascular health, reduce oxidative stress and feed gut microbes
• Tart cherry: contains anthocyanins and melatonin. reduces exercise-induced inflammation, is anti-inflammatory and antioxidant, supports recovery, and may improve sleep.
• Cacao: rich in flavanols, which improve vascular function and reduce inflammation.
• Chicory: contains a fibre that feeds our gut microbes. It's also thought to be good for the liver, bile flow and digestion.
• Herbal drinks: these are often used for their anti-inflammatory benefits. Chamomile tea, hibiscus tea and tulsi tea contain flavonoids and phenolic compounds.

Shop MC UK's go-to gut health essentials now:

Blue Monday has come and gone, but the February Fog is here. The festive buzz has faded, resolutions have slipped, mornings are still dark, and seasonal sniffles linger. It’s no wonder energy levels dip, motivation wanes, and even simple tasks feel like a slog.

That's where I come in. I'm Dr Megan Rossi, an internationally renowned gut health scientist with an award-winning PhD in probiotics, a dietitian, and a nutritionist. I'm also a best-selling author and the founder of The Gut Health Doctor, Bio&Me, and SMART STRAINS.

My mission is simple: to inspire and transform everyone’s health using the latest science.

So, if you're feeling a little under the weather right now, know there are practical, science-backed ways to lift the winter slump, support your immunity, and restore energy. And many of them start with your gut.

Your gut microbiome – the 40 trillion microbes living in your digestive tract – influences far more than digestion. It supports immunity, metabolism, mood, energy, hormone balance, and even skin health. When your gut is thriving, the benefits ripple through the whole body.

Below, I share how to give it the boost it needs to get you through February. Keen to learn more gut health hacks? Don't skip our guides to the 30-30-30 gut health method, whether you should take probiotics, and the signs of an unhealthy gut, here.

6 science-backed ways to beat the winter slump

1. Re-establish your routines

Erratic mealtimes, sleep schedules slipping, and even bathroom habits feeling inconsistent? You’re not alone. But your microbiome thrives on regularity, so re-establishing daily routines is one of the simplest ways to support digestion, energy levels, and mood. Even small steps, such as a consistent bedtime (set your alarm), regular meal times (consider meal prepping), or a morning walk (even just 15 minutes), can make a noticeable difference.

2. Don't forget fibre

Protein has been trending, and yes, it’s important. But focusing too heavily on protein at the expense of fibre can backfire. Research from my PhD showed that a high protein-to-fibre ratio in the diet (what I call the protein: fibre index) is linked to increased gut-derived toxins.

In other words, lots of protein without enough fibre can create a more aggressive gut environment, and yes, also contribute to foul-smelling gas.

Fibre, unlike protein, isn’t digested by human cells – it acts as fuel for your gut bacteria. This supports metabolism, helps regulate blood sugar, and can even influence mood and energy. Alongside your protein goals, aim for variety across the Super Six plant groups - that's:

• Vegetables
• Fruits
• Wholegrains
• Legumes
• Nuts and seeds
• Herbs and spices.

Small swaps make a big difference. Substitute 50% of the meat in your Bolognese for lentils; mix berries into (protein) porridge, or swap white rice for quinoa. Most adults fall short of the recommended 30g per day, so even modest increases can energise both you and your microbes.

3. Support your immunity from the inside out

A diverse, nutrient-rich diet is the foundation of a resilient immune system. Focusing on plant variety, adequate protein, healthy fats, and fermented foods helps ensure your gut has the support it needs to keep your immune system strong.

But in some cases, specific supplements can help. For example, alongside vitamin D3, the targeted probiotic combination of LGG and BB-12 has been clinically proven to support your immune system during the winter months, reducing the length and severity of colds and flu by over 30%.

4. Introduce fermented foods daily

Fermented foods like yoghurt, kefir, miso, sauerkraut, and kimchi provide live bacteria that support microbial diversity. Even if you’re not a huge fan of the flavours, start small – a few spoonfuls a day is enough. Think of it as giving your microbiome the tools it needs to work at its best.

5. Move and connect

Exercise isn’t just good for overall health; it also supports your microbiome. Research shows that moving regularly, around three times per week, can improve gut microbial diversity, no matter what you eat. It also helps keep bowel movements regular, a bonus for the one in seven people who struggle with constipation.

Aim for at least 30 minutes of activity most days, whether you’re walking, running, doing yoga, dancing, or playing with the kids. The best exercise is the one you enjoy – that’s what makes it sustainable. Whenever possible, take it outdoors – exposure to nature benefits both your microbial diversity and your mental health, a true win-win.

6. Sleep for your gut (not just your brain)

Your gut follows a circadian rhythm, just like you, which means disrupted sleep can throw off its natural cycle, and yours.

Tempted to watch just one more Netflix episode before bed? Well, even two nights of poor sleep can negatively affect your gut. Research from colleagues at King’s College London shows that sleep deprivation also influences both how much and what we eat, with an average of 385 extra calories per day, typically from less nutritious foods.

To support better sleep, try these evidence-backed strategies:

• Stick to a consistent bedtime and wake time.
• Get natural light early in the day to help regulate your circadian rhythm.
• Prioritise sleep hygiene: keep your bedroom dark, quiet, and cool; avoid bright screens for two hours before bed; and limit caffeine after 3pm.

If you’re in the thick of the fog, think of this month as a mini reset for both you and your microbiome. Remember, your gut is your ally. Treat it well, and it’ll help you navigate the month with more energy, focus, and resilience.

Shop MC UK approved gut health boosting products now:

Two years ago, most of us wouldn’t have known our kombucha from our kefir. Now, major supermarkets have started selling 'gut shots', and you can pick up a can of tropical kombucha as part of a meal deal without a second thought. But unlike many fleeting food trends, the fermented food craze isn’t just aesthetic - it’s rooted in some genuinely intriguing science.

The global wellness conversation has shifted dramatically in recent years, moving away (thankfully) from calorie counting and detox teas towards a more nuanced fascination with gut health, how our digestive system interacts with trillions of microbes inside us and influences everything from metabolism to immunity and even our mood.

As nutritional therapist Eve Kalinik previously told Marie Claire UK, “The interest in gut health has markedly increased over the past couple of decades." Thanks to increasing scientific research, "we're beginning to understand just how much of an influence it has on our wellbeing," she added.

Fermented foods have become shorthand for “good for the gut,” and there’s growing evidence to suggest they can play a role. These foods - think yoghurt, kefir, sauerkraut, kimchi, miso and kombucha - are produced through microbial fermentation, a process that can introduce live bacteria into the diet. A study found that consuming fermented foods was associated with improved bowel movement frequency, better stool consistency, and reduced digestive discomfort. Meanwhile, other studies suggest they may help increase microbial diversity, a key marker of gut health.

That said, experts are quick to caution against viewing fermented foods as a shortcut to digestive nirvana. As Vassiliki Sinopoulou, registered dietitian and lecturer at the University of Lancashire, explains, “Whether foods are fermented or not is not the main aspect that determines how they interact with the gut and the gut microbiome. The nutrient profile and the quantity of the food are what matter most, and whether the fermentation microbes are still alive or not.”

In other words: guzzling kombucha and drowning your breakfast in kefir isn’t a guaranteed route to perfect gut health. Some fermented foods contain live microbes that may be beneficial; others don’t. Some are nutritious staples; others are high in sugar, alcohol or fat. With that in mind, we asked Sinopoulou to help separate science from social-media spin - and explain how fermented foods can fit into a genuinely healthy diet.

Whilst you're here, if expert-led nutrition content is your thing, don’t miss our guides to fibremaxxing, mindful eating, intuitive eating and the inflammation diet. Plus, we’ve got healthy breakfast ideas, healthy snack ideas, healthy smoothie recipes, and what to eat after a workout - so you can nourish yourself from the inside out.

Fermented foods are trending, we asked an expert to explain how they actually support gut health.

So, what is gut health?

Gut health refers simply to the balance and function of the trillions of microorganisms - bacteria, fungi, viruses and more - that live primarily in your digestive tract. Collectively known as the gut microbiome, this ecosystem helps break down food, synthesise vitamins, regulate immune responses and communicate with the brain via the gut–brain axis.

A healthy microbiome is generally diverse and resilient, able to adapt to dietary changes and environmental stressors. When this balance is disrupted (a state known as dysbiosis), people may experience digestive symptoms such as bloating, constipation or diarrhoea, and potentially wider effects on inflammation and immunity.

Diet is one of the most powerful influences on the microbiome, which is why foods that appear to “feed” or support beneficial bacteria - including fibre-rich plants and some fermented products - have become such a focus in public health and wellness research.

What defines a fermented food, and why are they good for us?

Fermentation is a natural process in which microorganisms break down sugars and starches into acids, gases or alcohol. This transformation alters flavour and texture, extends shelf life, and can change a food’s nutritional profile.

However, not all fermented foods are created equal when it comes to gut health. “In bread, for example, the microbes die during baking, so they can’t interact,” says Sinopoulou. “In yoghurt and most cheeses, they’re alive, so it depends on the quantity consumed and which microbes they are.”

She adds that while some vinegar, beer and wine may still contain live bacteria, “the detrimental effects of alcohol outdo any possible positive effects,” and chocolate-based fermented products are often high in fats and sugar.

In practical terms, fermented foods most likely to offer gut benefits are those that:

• Contain live cultures
• Are minimally processed
• Are low in added sugar
• Are eaten in meaningful portions

Examples include plain yoghurt, kefir, unpasteurised sauerkraut, kimchi and some miso varieties.

What does the science say on fermented foods and gut health?

The research into fermented foods is promising - but far from definitive. Studies and clinical trials suggest that some fermented products can improve stool quality and reduce digestive discomfort, particularly in people with mild gut symptoms.

But Sinopoulou urges caution when interpreting these findings. “This varies heavily from food to food, microbe to microbe, and health outcome to health outcome,” she explains. “If we look at specific probiotic microbes such as Lactobacillus and Bifidobacterium, there is some positive evidence - but overall the certainty is very low.”

Part of the challenge is that probiotic studies often use different strains, doses and populations, making comparisons difficult. Results can also be conflicting, and benefits seen in one group may not translate to another.

“There are specific conditions where probiotics might be beneficial, such as IBS,” she adds, “but it depends on the strain, and the evidence is still not super clear yet. This is an area with a lot of research interest and new studies coming out all the time.”

In short: fermented foods may support gut health, but they’re best viewed as one piece of a much larger dietary puzzle.

What are the risks of eating fermented foods?

For most people, fermented foods are considered safe. “Probiotic side effects are rarely reported,” says Sinopoulou, “and people generally do not risk much by trying them and seeing how they work for them.”

That said, introducing them too quickly can cause temporary bloating or gas, particularly in people with sensitive digestion. Some fermented foods are also high in histamines, which may trigger symptoms in susceptible individuals.

Store-bought products can be misleading, too: many are pasteurised (killing live microbes) or loaded with added sugars. And for those with specific medical conditions - such as SIBO or compromised immune systems - professional guidance may be advisable.

3 simple ways to add fermented foods into your diet, according to an expert

1. Start with low-sugar dairy options

Combining fermented foods with fibre helps support beneficial bacteria. “That’s the symbiotic theory - probiotics plus fibre,” she explains. “Fibre can be metabolised by microbes and produce beneficial byproducts.” While evidence is still emerging, adequate fibre intake is independently linked to better gut health.

This growing interest in fibre’s wider impact is reflected in recent industry-backed research, including studies that show how fibre intake may influence gut–brain signalling, sleep and stress. It’s also why retailers such as Holland & Barrett have expanded their high-fibre ranges - responding to rising consumer demand for foods that support both digestive and overall wellbeing.

2. Pair them with fibre-rich foods

“I often recommend yoghurts and yoghurt drinks without added sugars,” says Sinopoulou. “They are fermented with promising microbes and are high in protein and low in fat.”

3. Treat it as a flavour adventure

"One of the good things of our time is that we have easy access to fermented foods from around the world,” says Sinopoulou. “Many are acquired tastes, but once you like them, you really like them.” Exploring foods like kimchi, kefir, miso and fermented vegetables can help expand dietary variety and support healthier long-term habits.

Shop our favourites to kickstart your gut health journey

It's a tale as old as time: set a resolution, struggle to make it stick, abandon it altogether. That's my personal cycle almost every January. But this year, I was determined to make intentional changes that I knew I could really stick with, starting with supplements. I've tried to be consistent with daily supplements countless times, but the truth is, most of them are either a pain to take or just don't taste good. But since NEWROAD 30 entered my life, I'm certain this is a habit I can make stick.

Although psychologists have pointed out that breaking your resolutions doesn't matter all that much, it still feels good to see something through - particularly when it's a healthy habit. And while other gut health hacks might feel a little overwhelming to implement, NEWROAD 30 is certainly an exception to the rule.

A powder blend made from 30 organic fruits and vegetables, it can be added to water, mixed into porridge, or added to smoothies once a day, with the aim to benefit the gut microbiome, add fibre to your diet, and deliver fresh, concentrated nutrients. And considering it was developed with scientists from the University of Oxford, Inrae Paris, and Queen's University Belfast, you can trust the data is there to back up these claims.

In fact, a 2021 study found that freeze-dried fruit and vegetable supplements can improve glucose metabolism and even reduce the risk of insulin resistance. And considering the high fibre, 100% natural formula of NEWROAD 30, you're looking at pretty good results.

In terms of the best supplements for winter - and just supplements in general - I find simple changes work the best, and this is one tweak that feels incredibly easy to implement. But most crucially, it's clear exactly what you're ingesting and how it can improve your overall wellbeing. After trying it out for the last few weeks, I have plenty to say about NEWROAD 30.

My NEWROAD30 review? I'm a woman obsessed

What does NEWROAD 30 do?

NEWROAD 30 aims to support sleep, energy, immunity, digestion, recovery, metabolism, skin health, and lower inflammation.

Research from The American Gut Project shows that dietary diversity of 30 plants a week supports a robust gut microbiome. NEWROAD 30's blend of 30 different freeze-dried fruits and vegetables, in particular, is fibre and polyphenol-rich, which provides even more gut benefits.

"Fibre is finally getting the attention it deserves," says Catherine Hurley, Founder of NEWROAD 30. "We are learning that our guts aren’t just for digestion; they are central to immunity, inflammation and long-term health. A diverse, plant-rich diet is high in fibre that nourishes the trillions of microbes that protect us."

Studies prove that a healthy diet directly contributes to a functioning gut microbiome, the benefits of which include a boosted immune system and better responses to disease in later life. As highlighted by the NHS, a healthy gut microbiome "helps us digest and absorb our food and metabolise vitamins, minerals and medicines," - essential functions for a healthy lifestyle.

If you've already tried habits like walking at different times and tracking your diet in a wellness journal but just feel as though you need that extra nutrient boost, this could be the supplement for you.

What is fibre and why is it crucial to weave it into your diet?

"Dietary fibre is found in plant foods and made up of complex carbohydrates that the human body can’t digest. It plays a vital role in health," explains Hurley. "We have known for a long time the benefits of a high fibre diet to bulk stool, speed up transit time and decrease constipation, but we now know it’s also important to feed the ecosystem inside us.

"Although we can’t digest fibre, our gut microbes can ferment it to act as fuel for the beneficial bacteria. The fermentation process yields short-chain fatty acids and other compounds that help maintain a healthy gut barrier, regulate inflammation, influence the immune system, brain, and metabolism, and keep our microbial communities diverse and stable," she says.

How can NEWROAD 30 contribute towards increasing your daily fibre intake?

"NEWROAD 30 is a blend of 30 different fruits, vegetables, and pulses, high in fibre and diversity," says Hurley. "It is 100% natural and organic and designed to make it easy and delicious to get 30-a-week, by adding it to yoghurt, smoothies, porridge, matcha, water- anything really."

I can attest to the fact that it is by far the easiest supplement to add to your diet due to its versatility. Of course, it's important to still eat a varied, balanced diet, but a supplement like this is ideal to have on hand when you need an effective nutrient boost.

My experience with NEWROAD 30

When I say this is the only supplement I've tried that I look forward to taking, I really mean it. The taste is almost identical to a freeze-dried strawberry you'd find in your cereal or granola, so it's a total joy to have every day. I've tried it both mixed into my water (as pictured above) and stirred through yoghurt and porridge, and it's delicious every time - most importantly, it has no nasty aftertaste.

It does have a bit-y texture that makes it feel like a smoothie when you drink it, which is something to bear in mind if you prefer drinks without any texture. But for me, this only makes it feel like more of an enjoyable drink than something I'm just trying to get down for the health benefits.

The packaging is gorgeous, which of course isn't crucial when it comes to a supplement, but is always a nice plus. I happily leave the box and sachets sitting out on my countertops.

Although I'm still in the early stages of taking NEWROAD 30, I have undoubtedly noticed the impact of the fibre. Fibre is one thing I know I don't get enough of in my diet, and this has made a tangible difference over just a couple of weeks - I'm much more regular going to the toilet and I feel less bloated.

Like most supplements, it isn't exactly cheap. However, one box of 30 sachets will cost you £45, so you're paying roughly £1.50 a day. Compared to how much you might spend on a comparative superfood smoothie or wellness shot, and considering the number of functions it supports, I think it's a pretty great deal.

While there is plenty of science to back up the benefits of this supplement, what I love most about it is its simplicity. It's an organic blend of fruits and veg (which you can see laid out here) that we know are good for us, and it's easy to take every day in whichever format you prefer. There's no confusion about what you're actually ingesting, making it a brilliant starter supplement if you want to take your health more seriously but feel slightly overwhelmed by the number of tablets on the market and the jargon associated with them.

Shop gut health support

Thankfully, the era of drastic New Year, New Me overhauls seems to be finally falling out of fashion, despite the ongoing cultural noise around food and our bodies. As a collective, many of us are pushing back against the toxic messaging long peddled by diet culture, and across social media, there’s a noticeable shift in the goals people are sharing. Most are less about a complete rebrand and more about small, sustainable changes.

Personally, I’ve ditched grand resolutions altogether. Health-related or otherwise. That said, I do like using the turn of the year as a reset point. I am that friend who vision boards, and when it comes to my health, this year for me is all about nourishment. On bidding a final farewell to any lingering voices of restriction, and instead focusing on what I can add into my diet to support my bone health, muscle mass, gut microbiome, skin health and sleep.

Which is exactly what drew me to Jamie Oliver’s two-week January kickstarter.

As one of the UK’s most trusted chefs, Jamie’s food has been a constant backdrop to my life (and I expect most of yours). From his school dinner campaign to family meals we cooked from stained cookbooks, his recipes have always felt comforting, homely, and never as though they veer into restriction. So when I spotted that his latest cookbook, Eat Yourself Healthy (launched September 2025), opens with a two-week kickstarter meal plan, it felt like a refreshingly sane way to approach January.

Developed alongside a supporting TV series, which featured leading dietitians and nutritionists, including Dr Megan Rossi, Dr Emily Leeming and Professor Sarah Berry, the recipes in Eat Yourself Healthy focus on gut health, sleep, skin and mood, using diverse, often plant-forward, ingredients.

For the last two weeks, I’ve been putting the recipes to the test, and have been genuinely impressed by how it’s left me feeling.

For my honest thoughts, keep scrolling. And if expert-led nutrition content is your thing, don’t miss our guides to fibremaxxing, mindful eating, intuitive eating and the inflammation diet. Plus, we’ve got healthy breakfast ideas, healthy snack ideas, healthy smoothie recipes, and what to eat after a workout - so you can start 2026 feeling your very best.

Looking For A New Year Reset That's Anything But Restrictive? I Tried Jamie Oliver's Two Week January Kickstarter - And Have Some Thoughts

What does Jamie Oliver’s 2-week January kickstarter involve?

In simple terms, the kickstarter is a two-week meal plan.

Laid out across two double-page spreads at the front of Eat Yourself Healthy, it maps out 14 days of breakfast, lunch and dinner, with page numbers provided so you can easily jump to each recipe.

The goal, explains Rozzie Batchelar, Senior Nutritionist at Jamie Oliver, is to help more of us reach our seven-a-day.

Yes, you read that right. While UK guidelines still promote five portions of fruit and veg, research suggests there’s no meaningful reduction in many diet-related diseases, such as certain heart diseases, strokes and certain cancers, until we’re eating closer to seven to ten portions daily. Our minds benefit too, because another study from the University of Warwick found that mental well-being and happiness peaked when participants were eating 7 portions of fruit and veg per day.

The kickstarter recipes are also designed to help you meet daily fibre and protein recommendations; nutrients which research consistently shows are essential for satiety, blood sugar regulation and energy stability throughout the day. “We've made sure there is a balance of the food groups each day, to ensure we're giving our bodies all the nutrients they need to thrive and stay healthy,” says Batchelar.

Vegetarians (myself included) are well catered for, too. Whenever a meat-based dish appears, there’s a clear veggie alternative alongside it.

Crucially, Batchelar is clear that this isn’t a diet. “The idea is to inspire people with colourful, nutritious and delicious recipes, and to demonstrate how these can be put together across a week or two to achieve balance and variety,” she explains.

What are the benefits of following Jamie Oliver’s 2-week January kickstarter?

1. You’ll meet your daily fibre target

If fibremaxxing has taken over your social feeds, there’s a reason. UK government data suggests that 96% of adults and teenagers aren’t hitting the NHS-recommended 30g of fibre per day.

That shortfall was front of mind when developing the kickstarter, says Batchelar. “We wanted to demonstrate how to achieve 30g of daily fibre across a week, mostly through clever swaps and hacks.”

For dietitian and gut-health scientist, Dr Megan Rossi, who helped inform the recipes in Eat Yourself Healthy, this focus on adding in rather than cutting out is where many other January plans miss the mark. “Cutting out core plant foods can negatively affect the gut–brain and gut-metabolism connections,” she explains. "When our gut microbes are properly fed with fibre, almost every organ in the body benefits."

There are hormonal perks, too, particularly when it comes to GLP-1, the hormone targeted by many weight loss drugs. “When our gut microbes are fed with fibre, the body naturally produces its own GLP-1 hormone, which supports appetite regulation and metabolic health in a sustainable, science-led way,” says Dr Rossi.

2. You’ll break out of a recipe rut

Most of us rotate the same handful of meals on repeat, and who can blame us? It’s efficient, but that doesn't mean it's optimal for gut health. Our guts thrive on diversity, which means squeezing in as variety when it comes to the colours and food groups we're eating really matters.

“I always say the more the merrier when it comes to the variety of plants on your plate,” women’s naturopathic nutritionist Jessica Shand previously told Marie Claire UK. “Building half of your plate from colourful plants at most meals is always a good idea because the more colour, the more fibre.”

“We also know that we're not great at getting our omega-3 in this country,” adds Batchelar. Guidance from the British Dietetic Association recommends two portions of fish per week, one of which should be oily. For vegetarians, omega-3s can come from seeds, nuts and oils, all of which feature heavily in the kickstarter.

3. It’s budget and time-friendly

Healthy eating has long carried a reputation for being expensive, especially compared to fast food or ultra-processed convenience options. The kickstarter challenges that assumption.

“I want to prove that good nutrition can be simplified, achievable and empower you to make something that’s often quicker, cheaper, healthier and tastier than a takeaway, putting you in control of your own health,” says Oliver.

Batch cooking and leftovers are built into the plan, Batchelar adds. “All the recipes include batch cook elements and leftovers, meaning you can get ahead if you don't have time to prepare food each day.”

Who will the two-week kickstarter work best for?

Practically speaking, the plan is designed for two people, with portion adjustments for children included. Vegetarians are catered for throughout, and there are suggested swaps for gluten- or dairy-free diets.

Psychologically, though, Batchelar says it’s for “those who want to make a positive change to their diet, but don't know where to start, and for those who are looking for some inspiration when it comes to preparing nourishing food.”

If you’ve ever found yourself mentally exhausted by trying to balance taste, fibre, protein and portion size, especially at the end of a long day, the appeal is obvious. Having someone else take care of the thinking is, frankly, a relief.

3 Jamie Oliver January kickstarter recipes to try this month

1. Smoked salmon and rye omelette (serves 1)

Ingredients

• 1 thick slice of rye bread (50g)
• 2 medium eggs
• 80g baby spinach
• 50g smoked salmon
• 1/2 a lemon
• 1 heaped tablespoon cottage cheese (30g)
• a few chives

Method

1. Put a large non-stick frying pan on a medium-high heat, finely crumble in the rye bread and spritz with olive oil. Add a sprinkle of black pepper and cook until crispy, while you whisk the eggs together in a bowl. Spoon out half the crispy crumble for garnish, leaving the rest in the pan.
2. Add the spinach to the pan, stir until wilted, then turn the heat off. Pour in the beaten eggs and gentle swirl to cover the base - they'll cook in the residual heat of the pan. Tear over the salmon, finely grate over the lemon zest, sprinkle over the reserved crumbs and dot over the cottage cheese.
3. Finely chop and scatter over the chives, then slide the omelette on to your plate and roll it up. Serve with a wedge of lemon.

2. Spring soup and ricotta toasts (serves 4)

Ingredients

• 2 leeks (300g)
• 1 x 285g jar of artichoke hearts in oil
• 320g frozen peas
• 320g frozen broad beans
• 1 big bunch of mint (60g)
• 250g ricotta cheese
• 20g Parmesan cheese
• 1 lemon
• 4 slices of wholemeal sourdough bread
• dried red chilli flakes

Method

1. Trim the leeks, then halve lengthways, wash, slice and place in a large deep non-stick pan on a medium heat. Halve and add the artichokes, along with 2 tablespoons of oil from their jar. Cook gently for 15 minutes, or until the leeks are soft and sweet, stirring occasionally. Boil the kettle.
2. Add the peas, broad beans and 1 litre of boiling water, then turn the heat up and bring to the boil while you pick and finely chop the mint leaves. Stir them into the pan, then blend half of the soup, either removing to a blender or in the pan with a stick blender, and stir it back through the rest for a creamier texture. Season to perfection and leave to simmer.
3. In a bowl, beat the ricotta with the finely grated Parmesan and lemon zest, season to perfection and loosen with a little lemon juice, to taste. Toast the bread, then spread 1 heaped tablespoon of the ricotta mixture across each toast, stashing the rest in the fridge for another meal (it will keep for up to 3 days). Add a pinch of chilli flakes to each toast, then portion up the soup and serve with a lemon wedge for squeezing over.

3. Aubergine involtini (serves 2)

Ingredients

• 2 aubergines
• 1 bunch of basil
• 1 x 400g tin of borlotti beans
• 100g ricotta cheese
• 20g Parmesan cheese
• 1 lemon
• 2 cloves of garlic
• 2 heaped teaspoons baby capers in brine
• 1 pinch of ground cinnamon
• 2 x 400g tins of plum tomatoes

Method

1. Preheat the oven to 180°C. Put a large non-stick ovenproof frying pan on a high heat. Slice the aubergines lengthways 1cm thick, then dry fry and soften, in batches, for 2 minutes on each side, then remove to your board.
2. Meanwhile, pick a few nice basil leaves and reserve in a bowl of cold water; then put the rest, stalks and all, into a food processor. Drain and add the beans, add the ricotta, then finely grate the Parmesan and lemon zest, squeeze in the juice and blitz to combine, then season to perfection.
3. Once all the aubergines are done, add 1 tablespoon of olive oil to the empty pan. Peel, finely slice and add the garlic, along with the capers and cinnamon. Fry for 2 minutes, then tip and crush in the tomatoes.
4. Divide and spread the ricotta mixture between the aubergine slices, then roll them up and nestle them into the sauce. Transfer to the oven to cook for 30 minutes, or until golden and bubbling, then scatter over the reserved basil leaves. Nice with crusty wholemeal bread for mopping up the sauce.

I followed Jamie Oliver’s January kickstarter for the first two weeks of 2026 - and was shocked by how easy and delicious the recipes were

Week one

I started the kickstarter genuinely excited. I’d been flicking through the recipes over Christmas and had already flagged a few favourites. It was a refreshing departure from the guilt-heavy January language I grew up with - no talk of ‘getting back on track’, detoxing or banning chocolate. Instead, golden cheese and jammy berry breakfasts, warming mushroom hotpots, and generous traybakes had my whole family keen to get involved.

Not having to decide what to cook each night was another win. With the back-to-work rush looming, it removed one more decision from an already long to-do list.

I did one main food shop ahead of starting (usually my least favourite part of following a plan), but the ingredients were refreshingly unfussy. A pot of ras el hanout was about as exotic as it got (and yes, you can get it in Sainsbury’s).

I’m also not a natural recipe follower, yet even I found these easy to stick to. Most dishes follow a prep phase, a ‘chuck it all in’ moment, then a stir-and-serve finish, all of which is ideal for distracted, time-poor cooks (yes, I’m talking to myself here).

My standout from week one was the spring soup with ricotta toast (sadly, the picture wasn't as nice as the one of the above veg casserole, which was also delicious). We had it for dinner, then reheated leftovers for lunch the next day, which tasted arguably even better. The portion sizes felt broadly accurate, though we often made extra intentionally. One small note: some sides (like spreads) are generous, so if food waste is a concern, it’s worth eyeballing quantities as you go.

Week two

Week two brought more favourites, including a hearty veg casserole and the steamed veggie buns. The buns were the most technically challenging recipe we tried (can you tell I watch Bake Off?), but I loved being nudged out of my usual cooking comfort zone and trying techniques I wouldn’t normally attempt.

Mealtimes also became more social than usual. Cooking together, sharing opinions and eating without screens have genuinely meaningful benefits, which all of us felt.

Breakfast was another valuable shift for me. Left to my own devices, I’m prone to skipping it and wondering why my energy crashes mid-morning. But having it built into the plan (often overnight oats prepped the night before) kept me consistently satisfied and focused until lunch.

As the two weeks came to an end, I wasn't ready to give up on the recipes in Eat Yourself Healthy, and I already have my eye on a number of others I want to try, which weren't in the two-week kickstarter. I never once felt restricted, never went hungry, and, if anything, my diet felt richer and more interesting than before. I also consistently went to bed feeling comfortably, rather than overfull, which contributed to consistently restful nights' sleep.

I also saw changes to my skin throughout the two weeks. I'm prone to breakouts, especially in the winter and around the festive season. But thanks to the added fibre feeding the microbes which govern the gut-skin axis, my skin was noticeably brighter and less inflamed.

The two-week kickstarter certainly didn’t feel like a diet, and it seems that my whole body benefited. I’ll happily keep cooking from the book, and if you’re stuck in a food rut, I’d recommend it without hesitation.

Shop MC-UK approved recipe books now:

I'm willing to bet that constipation is something every one of us has dealt with at some point in our lives, but the reluctance to talk about bowel movements remains strong. However, it's far more common than most of us realise, and can have some devastating effects.

"Constipation is very common, affecting around one in seven adults in the UK at any given time," says Dr Anisha Patel, GP and bowel cancer survivor and educator. "It’s more frequent in women than men, and tends to become more common with age. Studies suggest that up to a third of adults over 60 experience constipation regularly, while younger women often notice it around menstrual cycles, pregnancy, or menopause due to hormonal changes."

A word of warning, however: "Although occasional constipation is normal, persistent constipation (lasting more than three weeks) should always be checked by a GP to exclude any underlying causes such as thyroid problems, medication side effects, or bowel conditions," says Dr Patel.

Someone who struggled with constipation is Holly Brooke, who was impacted so heavily by her experience that she decided to create a supplement with the aim of easing constipation and its symptoms. This is where WE ARE. REGULAR was born - the inspiration and process for which she discusses below.

Plus, I spoke to Registered Associate Nutritionist Laura Jennings and Dr Patel about causes, symptoms, and methods of improving constipation that are easy to implement for anyone having difficulty.

And if you've found yourself with other queries - like how to boost gut health, whether you should take probiotics, or even which foods cause bloating, be sure to check out our other expert-led guides.

Struggling with regularity? Your guide to the best constipation treatments

What are the common causes of constipation?

"Constipation is incredibly common and can affect anyone at any age. It occurs when the bowel doesn’t move as frequently or as easily as it should," explains Dr Patel. "Common causes include low fibre intake (96% of the UK population are eating the recommended 30g of fibre a day), not drinking enough fluids, a sedentary lifestyle, and ignoring the urge to open your bowels.

"It can also be linked to stress, changes in routine (such as travel), or hormonal fluctuations, for example, around menstruation, pregnancy, or menopause. Certain medications (like iron tablets, painkillers, antacids, or antidepressants) and underlying medical conditions (such as thyroid problems, Parkinson's, diabetes or irritable bowel syndrome) can also contribute."

What are the symptoms to look out for?

Symptoms of constipation typically include "infrequent bowel movements (fewer than three times per week), straining, passing hard or lumpy / peels-like or rabbit dropping-like stools, or feeling that your bowel hasn’t emptied completely," says Dr Patel. "You might also experience bloating, abdominal discomfort, or a general sense of sluggishness.

"However, if constipation lasts more than three weeks, or if it’s associated with unexplained weight loss, unexplained fatigue, tummy pains, blood in your stool, or a change in your normal bowel pattern, it’s essential to see your GP to rule out anything more serious."

When it comes to a gut-related problem that could be triggering your constipation, nutritionist Jennings notes the slightly different warning signs to be aware of. "Two evidence-based red flags to watch for are blood in your stool (red or black/tarry) and unintentional weight loss, both of which warrant prompt medical review.

"Also see your GP if you have a new, persistent change in bowel habit (constipation, diarrhoea, or alternating) lasting more than three to four weeks, night-time gut symptoms that wake you, or signs of anaemia (marked fatigue, dizziness, pallor). Severe or ongoing abdominal pain, fever, or vomiting are additional reasons to seek urgent care. Persistent bloating is also a sign that there might be some dysbiosis (imbalance in gut microbes where unfavourable bacteria outweigh beneficial bacteria)," she explains.

Where to start with treating constipation

"Once any underlying causes have been excluded, the foundation of managing constipation lies in lifestyle and dietary changes," says Dr Patel. Jennings agrees, noting it is a good idea to "raise fibre slowly. Build toward 25 to 30 g/day from foods (oats/whole grains, beans/lentils, veg, fruit, nuts/seeds). Increase over one to two weeks to reduce gas and bloating," she says.

Both note the importance of drinking plenty of fluids and staying active. "Move after meals," says Jennings. "A five to ten-minute walk after breakfast and dinner boosts colonic motility. Aim for daily activity overall."

Finally, both Dr Patel and Jennings recommend creating a regular toilet routine. "Sit after breakfast (gastro-colic reflex is strongest), don’t ignore the urge, and use a footstool to straighten the anorectal angle - less straining, easier passage," says Jennings.

"If these measures don’t help, fibre supplements, stool softeners, or gentle laxatives can be used," says Dr Patel.

My journey with chronic constipation

I spent my entire adult life in and out of doctors surgeries

I’ve never wanted to be "normal" more than I have with my bowel habits. I remember visiting a GP at 18 when I finally plucked up the courage to speak to someone. I spent my entire adult life being in and out of doctors, specialists, trying every test imaginable, every diet imaginable - whether it be FODMAP or excluding gluten and dairy - stool tests, blood tests, supplements. You name it, I've tried it.

I spent a lot of my life being told I had IBS, but with little explanation as to what that meant. I was the girl who pooed once a week at best, and once, I went two weeks without any bowel movement. It was debilitating.

Often, on a Friday evening at 6 pm, when I was clearly relaxing for the weekend, I would poo. Yet despite all of the tests, no one was able to give me answers. It was evident I just had a slow-moving gut; your gut-brain connection is so strong, and for me, stress was a big contributor to my constipation. I did all the things you’re meant to, plenty of water, fibre, exercise, fruit and vegetables - I lived a healthy lifestyle, but nothing really got things moving.

When I finally became regular, I felt like a cloud had lifted

The biggest worry was being constantly told that this was "normal", and that there wasn’t a huge amount to be done about it apart from laxatives, avoiding certain foods and more kiwis (I mean, please?!). This held me back from living life to the full. I was always so envious of people with healthy bowel habits - and yep, bowel envy is a thing.

I would minimise my portions, because I was in fear of eating too much and it just sitting in my gut. The impact of toxins sitting in your gut has huge mental health impacts: the brain fog, feeling subpar, lack of energy, and mood swings. When I finally became regular, I felt like a cloud had lifted; I couldn’t get over how much better in myself I felt in so many ways.

My lifestyle now

That's why I decided to launch WE ARE. REGULAR. Selfishly, at the time of deciding to launch, I was taking 30 supplements a day and spending hundreds of pounds to be regular. I’d discovered a concoction of ingredients that was making me regular - Magnesium Citrate, Vitamin C, Peppermint, plus many more - but 30 supplements a day isn't sustainable or affordable.

I knew so many constipated women. Everybody has a constipated friend. Whether it is chronic constipation like my own or intermittently impacting women at certain times of their cycle or life, constipation and bloating affect us all, and I just knew I wasn’t alone. Above all, I was on a mission to just help women feel better.

Taking WE ARE. REGULAR in the morning works really well for me. I like to have a morning poo as it just sets my day off right - if there’s a day I don’t poo, I feel the impact. It’s packed full of ten good-for-you ingredients, the Vitamin C is great for energy, and the Barley Grass is what gives it that green look, but is full of fibre. I’m a huge believer in the power of antioxidants and botanicals, so no matter what, I know if I take it, I’m having a good day.

Finally, I am now a regular girl. I never thought I’d be able to say that, but pooing regularly is such a game-changer. My mood, my mental clarity, my energy - I’m no longer asking myself if I'll get caught out or need to go at an inconvenient time, because when you’re irregular, you will have to go at any given moment (even if that moment is minutes before a friend's wedding). You never know when the opportunity will come again. I’m no longer living anxiously, wondering when the next time will be, as I know it will be soon.

I have become so attuned to my body through this process. Over the years, I’ve learnt what does and doesn’t help. I avoid certain foods such as gluten and dairy as they really impact my gut motility. I take electrolytes to stay hydrated, because despite how much water you drink, sometimes it’s the absorption of it that is the problem, and electrolytes help with that. Eating as whole foods as I can, lots of fruit and vegetables and minimal fats.

We’re all different, and I’ve learnt that it takes time to listen to your body and understand what works for you.

Shop MC UK's go-to gut health products

We're almost at the end of 2025, but the gut health trend is showing no signs of dissipating. We all know so much more about our digestive function than we did only a few years ago, and most of us are hooked on at least one probiotic - whether it's a gummy, a greens powder or a kefir shot.

And with good reason, too: we know that gut function is integral to overall health and wellbeing - a link that is well established, research-wise. Studies (such as this one, published in the journal Nutrients) consistently confirm the importance of a healthy gut in preventing disease, with others (like this one, from the same journal) confirming the role of the gut in mental health, too (via the gut-brain axis).

While food trends come and go (DASH, keto, high-protein - you name it, there's a viral method associated with it), taking care of our gut health extends way beyond a viral TikTok craze - but that's not to say that the internet isn't a good place to discover formulas that might just have some efficacy. Case in point: the 30-30-3 method.

Yes, the moniker is bang on trend, and it's piqued our interest. Could the 30-30-3 method really turbocharge our digestive health? We asked the experts to weigh in - keep scrolling for all the details.

For more on all things nutrition and gut health, don't miss our explainers on the tell-tale unhealthy gut symptoms, the simplest gut health hacks to incorporate into your day-to-day, and the link between gut health and fat loss. We've also got expert-led guides to why your probiotics might not be working and what causes bloating, here.

The viral 30-30-3 method claims to be a simple way to hack your gut health - so, does it work?

What is the 30-30-3 method?

First up, what exactly is the method all about? Well, you'll be pleased to find out that the premise is relatively simple and grounded in science.

"The 30-30-3 trend is a nutrition framework focused on gut and metabolic health," explains specialist registered dietician and author of How Not To Eat Ultra Processed, Nichola Ludlam-Raine. "It encourages individuals to aim for 30g of protein at breakfast, to eat 30g of fibre across the day, and to include three servings of probiotic-rich foods daily (such as yoghurt, kefir, sauerkraut or kimchi)."

Created by integrative medicine physician Dr Amy Shah, the method is less about restrictive, unrealistic targets and more about adopting small, everyday habits that really work.

"It’s not a strict diet, but rather a guideline designed to help people improve their gut health, energy and fullness," notes Ludlam-Raine. "The 30-30-3 trend works because it encourages people to eat more of the good stuff, rather than focus on restriction."

What are the benefits of the 30-30-3 method?

As nutrition trends go, the 30-30-3 method certainly has its fair share of legitimate benefits, although it should be noted that the regime hasn't been rigorously scientifically investigated - the benefits are largely anecdotal.

"Supporters and media coverage suggest several potential benefits to the 30-30-3 method," notes Dr Suzanne Wylie, GP and medical adviser for IQDoctor. "While many align with broader nutrition science, not all have been tested specifically under the 30-30-3 framework."

Let's dig in.

1. It improves digestion and gut health

First and foremost, the method purports to support digestion and gut health in a number of ways.

"Each component of the method supports health in a different way," notes Ludlam-Raine. "Fibre feeds beneficial gut bacteria, promotes regular digestion, and helps reduce cholesterol levels. Probiotic foods provide live bacteria that can support the diversity and balance of the gut microbiome. Together, they target both gut and metabolic health, aiming to improve digestion, energy levels and long-term wellbeing."

2. It stabilises energy

4 pm energy slump getting you down? Front-loading your protein intake with the 30-30-3 method might just keep you going through those afternoon Zoom calls.

"Protein at breakfast helps balance blood sugar levels, improves satiety, and supports muscle repair and metabolism," says Ludlam-Raine. "People following the 30-30-3 trend report improved energy and satiety throughout the day."

And the combination of protein with fibre also works to improve satiety, too, as high-fibre foods help keep us feeling fuller for longer.

3. It reduces cravings

Satiety is crucial for avoiding those sugar-crash moments that leave us reaching for a quick fix (although, we're totally fans of a quick fix every now and again!)

"The combination of fibre and protein supports stable blood sugar and insulin levels, reduces cravings, and promotes satiety, which can help prevent overeating later on in the day," advises Dr Wylie.

4. It supports muscle maintenance and growth

"Starting your day with protein can help support muscle maintenance and growth," notes internationally renowned gut health scientist Dr Megan Rossi. "From your 30s onward, muscle mass is said to decrease by 3 to 8% per decade, accelerating after the age of 60. Regular protein intake helps maintain muscle, and spreading it out may also make it easier for your gut to digest - the method can be a helpful reminder to spread your protein intake throughout the day."

5. It's simple and sustainable

"The simplicity of 30-30-3 makes it easier to adopt and maintain compared with strict diets," advises Dr Wylie. "Small, consistent daily changes can yield cumulative benefits for digestion, energy, and metabolic health. The method serves as a good rule of thumb to help people meet key nutrition and microbiome goals without strict calorie counting or rigid meal plans."

Who is the 30-30-3 method best for?

Because the method is designed to be a healthy and sustainable approach to optimising gut health, it's fairly universally beneficial.

"Overall, if you’re eating well and simply want a bit of gentle structure, this could be a useful guide," advises specialist dietician Priya Tew. "However, this needs to be used within the context of a balanced diet where all the food groups are included; it's not just about fibre and protein. Where you get your fibre from is also key, as there are different types that impact your body in different ways. This is where variety really is key."

However, there are some important caveats when considering suitability. "If you’re in recovery from disordered eating or you find yourself drawn to numbers and food rules, I’d be cautious of the 30-30-3 trend," warns Tew. "Turning gut health into a checklist can make food feel pressured or guilt-inducing, which is the opposite of what your gut (and mind) needs."

How long should you follow the 30-30-3 method for?

Since the method is designed to be both simple and sustainable, the idea is that the tweaks you make to your mornings will be long-lasting.

"Think of it less as a short-term challenge and more as a lifelong framework," suggests Dr Rossi. "The specific numbers aren’t the goal, but it’s about establishing habits that support your long-term health and gut microbiome."

Shop MC UK's go-to nutrition essentials now:

You probably don’t need me to tell you that protein is important. From TikTok’s viral high-protein recipes (which have racked up over 300 million views) to cottage cheese and bone broth becoming the latest “it-girl” ingredients, it seems that we’re collectively on a mission to up our intake, whether through lean meats, eggs, beans or tofu.

And in a lot of ways, rightly so. Long seen as the go-to nutrient for gym-goers and athletes, protein actually plays a highly important role in women’s health, with research demonstrating that the amino acids in protein-rich foods play a key part in hormone production and regulation, while also supporting our bones as we age. That last bit is particularly worth paying attention to, with studies showing one in five women in the UK is affected by osteoporosis (a condition that weakens bones, often due to hormonal shifts during menopause).

That said, this doesn’t mean that we all need to start frantically drinking mid-morning protein shakes, and in fact, according to nutritionist and founder of The Nourishu Method, Hannah Cartwright “a moderately high protein intake is generally right for most adults.” Reminding us that a food-first, balanced approach is key, she says that “the best thing is to drip feed protein into regular meals throughout the day, because this slows down digestion, helps regulate appetite hormones, reduces the chance of energy crashes and helps manage focus.”

And if you’re anything like me, this feels fairly straightforward when it comes to breakfast and dinner. Starting the day with eggs or a loaded yoghurt bowl is easy enough, and ending it with something like a tofu stir-fry comes naturally. It’s lunch, though, where for me things tend to fall apart. Thanks to a lack of time and inspiration, especially on busy days, I often find myself scoffing down a piece of toast or hurriedly slurping on a bowl of soup.

If that sounds familiar, or if you’re someone who finds themselves skipping lunch altogether, it turns out that we could be making life harder for ourselves later in the day. It’s all because of protein’s satiating and blood sugar stabilising qualities, which Cartwright mentioned, and which research supports.

So, curious to put the science and the expert advice to the test, I tasked myself with the mission of consistently prioritising my lunchtime protein for a week, with nutritionist-approved recipes and a goal of better energy, fewer cravings and a more productive 3 pm.

Keen to find out how it went? Scroll on for my honest review, including some of the recipes I used, and what the science says about how much protein we really need. And if a protein increase is on your mind, make sure to check out how a fellow MC-UK staffer felt when she ate high-protein breakfasts every day. We’ve also got features on the signs you’re not eating enough protein, plus buying guides to the best protein powders, best clear proteins, best vegan protein sources , too.

I Upped my Protein at Lunch - and, Honestly, I’ve Never Felt More Energised

What constitutes a high-protein lunch?

Speaking numerically, “a high protein lunch typically contains at least 20-30g of protein,” says Cartwright. “Of course, this will vary depending on your individual needs, but aiming for 20 to 25g per meal across the day helps support satiety, muscle maintenance, and energy levels in most people.”

In terms of what that actually looks like on a plate, it could be “100g of chicken or 140g of tofu, but it could also be made up of other, often forgotten additions, says Becky Pearce, Dietitian at Mindful Chef. “Just adding a sprinkle of nuts and seeds, a dollop of yoghurt or feta, and even wholegrain carbs like brown rice and quinoa can all contribute to making a high-protein lunch that meets the goal of 25 to 30g of protein,” she explains.

Dr Hanine Estephan, Global Health Executive and Nutrition Consultant to Elevate, agrees, but reminds us that we’re not just looking for quantity; the quality of the protein we consume matters too. “Studies consistently show the benefits of nutrient-dense, minimally processed protein sources,” she says. “This could be legumes, nuts, seeds, soy, dairy, eggs, fish, and lean meats, as well as high-quality supplemental proteins, such as organic whey.”

What are the benefits of eating a high-protein lunch?

Now that your mouth is watering, let’s get onto the benefits of upping your protein at lunchtime.

“Protein is really an integral nutrient,” says Cartwright. “It supports the health of our muscles, stabilises our blood sugar levels, protects our immune system, and plays an important role in the structure and function of our connective tissues, including our skin.”

“Think of it as the scaffolding that helps your body grow, heal, and stay strong,” adds Rory Larkin, Nutritionist and Development Chef at Lactalis Nestlé. “By consistently meeting your protein needs throughout the day, including a high-protein lunch, you support the maintenance of your muscles, bone health, immune function, and metabolic efficiency.”

“It’s also the most satiating nutrient,” says Cartwright, “which is why it's a good idea to spread your protein intake throughout the day, as opposed to loading it all into dinnertime.”

Dr Estephan agrees, pointing to the research for evidence. “Studies consistently show that eating regular high protein meals reduces between-meal hunger, helps maintain lean muscle mass and smooths energy levels, particularly when eaten with complex carbs and healthy fats, as this together helps to stabilise blood sugar and reduce the mid-afternoon energy dip,” she explains.

And “if you’ve exercised that morning or are under stress, protein at lunchtime is especially essential,” reminds Cartwright, “as this will help with your recovery, hormone regulation, and immune function - especially when combined with colourful vegetables and healthy fats.”

Are there risks to having too much protein?

For the experts, the biggest concern here is balance. “For most healthy individuals, it’s unlikely that there will be considerable risk to too much protein, as your body is quite efficient at handling any excess,” says Larkin. “However, what’s more important to remember is that an overly protein-focused diet can crowd out other essential nutrients, particularly fibre, vitamins, and antioxidants found in fruits and vegetables. Balance is key, and protein should be part of a varied, nutrient-rich diet.”

Cartwright agrees, explaining that “if you have too much protein in one go, your body will just wee it out, which is one of the reasons that we recommend you spread your protein throughout the day for best absorption and effectiveness.”

But while for most people there aren’t huge risks to protein overconsumption, Dr Estephan does recommend that we “stick to below approximately 2g of protein per kg of bodyweight per day,” in line with research guidelines. “Focus on complete protein sources with whole-food ingredients so that meals deliver both quality and balance,” she adds.

Of course, there are certain scenarios where someone may require a more individualised approach, such as if they are living with an existing kidney disease. In these circumstances, the experts advise consulting a doctor before increasing your protein intake.

6 nutritionist-approved high-protein lunch recipes

When it comes to suggesting high-protein lunch recipes, the experts are quick to take things back to basics, focusing on simple whole-food ingredients that are quick to throw together.

Cartwright’s favourites are a Teriyaki Tofu Rice Bowl or a Shredded Chicken, Hummus & Couscous Bowl. “For the tofu rice bowl, just combine crispy baked tofu with steamed broccoli, grated carrot, avocado and brown rice, and drizzle with a tamari-sesame dressing,” she says. “The hummus and couscous bowl is simply a chicken breast, sliced over herby couscous with cherry tomatoes, cucumber and a big spoon of hummus.”

Larkin agrees, but says he likes to opt for interesting pairings, such as cottage cheese with grilled figs and hot honey, or gouda and kimchi quesadillas. “It keeps things exciting whilst also delivering on nutritional value,” he explains, adding that he’s a huge fan of “protein pancakes with blueberry compote if you’re going for more of a brunch style, or a quark-based hummus with flatbreads for a Mediterranean vibe.”

I Increased My Lunchtime Protein Every Day for a Week - Here’s How it Made Me Feel

Days one to three

When day one of my high-protein lunch experiment arrived, I was feeling apprehensive. My diary was crammed with meetings, and most of my days would be spent out and about. For context, I’m a notoriously bad meal prepper - a hurdle I knew I’d have to tackle if this week was going to be a success.

Luckily, day one was a rare work-from-home day. After my usual breakfast of yoghurt, homemade granola and fruit, I decided to keep lunch simple: two slices of seeded sourdough toast. On one, I layered a thick spread of cottage cheese with hot honey (a recipe I picked up from Em The Nutritionist); on the other, I added two poached eggs. All in, it came to around 30g of protein, which felt surprisingly manageable, and not at all like an overload of food.

Straight after eating, I did feel fuller than usual, and a bit thirstier, too. But the real difference came later, when I looked up from my laptop to find it was already 4.30 pm. Normally, by 3.15 pm, I’d be eyeing the fridge or heading out for something sweet, but I still felt comfortably full and only began to get hungry again around 5 pm. As someone who often struggles to stay focused in the afternoon, this felt revolutionary, and my to-do list had far more ticks against it than it would usually.

That evening, I unpacked the first of my Mindful Chef recipe kits, which had been shared with me by Dietitian Becky Pearce, and prepped lunch for the following day. I’ve been a vegetarian for around five years, but recently started to reintroduce a little fish for variety, which meant day two’s lunch was garlic and chilli prawn noodles. It took less than 20 minutes to prep and went straight into a lunchbox, ready for a between-meetings meal on the bus the next day.

Again, my cravings were noticeably lower that afternoon, and I found myself actually looking forward to my post-work run. Normally by 4 pm, my energy dips and I’m often guilty of skipping evening workouts altogether, but with a more substantial lunch and a Pip & Nut almond butter bar behind me, I actually felt energised, and even hit a few PBs during my session. Whether it was the protein specifically or just a result of eating more overall, I definitely felt stronger and woke up the next day far less sore than usual.

On day three, I repeated the same prawn noodle dish (the recipe served two, which made things very efficient) and began to appreciate the value of prepping ahead.

Days four to seven

By the halfway mark, I was surprised at how quickly my body had adjusted to the increased protein. The idea of having just a soup or a lone piece of avocado toast for lunch now felt completely inadequate. So, I decided to try out a suggestion from Nutritionist, Rory Larkin: protein pancakes.

You can make a basic version with just a banana and an egg, but I prefer a thicker consistency to my batter, so I usually add a scoop of protein powder, which also makes it easier to hit the target 25-30g. I’m not wedded to a particular protein powder, and usually aim for a high-quality, organic whey or plant protein. At the moment, my pick is Selfish Supplements Vanilla Plant Protein (a blend of pea, brown rice, and hemp), along with two eggs, a banana, and a pinch of cinnamon. Once cooked, I topped the pancakes with a generous spoonful of Lindahls high-protein quark, which I use interchangeably with the FAGE Total Greek Yoghurt, plus fresh berries and figs.

While the pancakes were a nice change of pace, I’ve always leaned more towards savoury lunches, and this week felt no different. That evening, I prepped a bowl for the next day using another Mindful Chef recipe - this time, a teriyaki duck, quinoa, and pickled carrot dish. I swapped the duck for 150g of tofu, and with the addition of sesame seeds and quinoa, the meal clocked in at just over 30g of protein.

I’m currently training for a half-marathon, and have been frustrated by my recovery in recent weeks. I’ve felt regularly lethargic and achy, but by day six of eating high-protein lunches, I noticed a genuine improvement in my post-run soreness, my sleep, and my focus at my desk, even after a tough morning session.

By the weekend, I had a lunch booked with a friend, which would mark my first time navigating a protein-rich choice while eating out. I went for Shakshuka with two eggs, feta, seeded sourdough, and a yoghurt dip. It was delicious and something I’ll definitely recreate at home.

So, will I stick with high-protein lunches? Definitely, but I won’t pretend that it comes without a bit of concerted effort. And whilst I’ve really enjoyed the variety, for it to be sustainable, I’ll need to rely on some go-to staples which I can easily rotate. Two poached eggs on toast is going to be a regular feature, and I’ll definitely try to keep up the habit of prepping the night before.

What’s really sold me is the change in my afternoon energy levels. I’m suddenly able to work, socialise and exercise after 5 pm without needing to race home for dinner, which for me is enough to keep this habit going.

If there’s one takeaway from the week, it’s this: getting enough protein doesn’t mean overhauling your diet and forcing yourself to eat a huge volume of food. It just takes small, smart swaps such as choosing the higher-protein option, adding an extra handful of seeds, or simply being more mindful about what’s on your plate. And honestly? The effects on my brain and body have been nearly immediate.

Shop MC-UK high-protein lunch inspiration now:

In a world where protein is hailed as the ultimate nutritional hero, it’s easy to see why it’s become a key focus in contemporary health discussions. And it's not without reason: protein is essential for building muscle, supporting immune health, and maintaining energy levels, all of which are crucial for overall wellbeing.

And for women, getting enough protein in our diets is especially important. "I often send my clients lists of food to try and eat at different points in their cycle," Michaella Mazzoni said to MC UK, a registered nutritionist with adenomyosis, endometriosis and Polycystic Ovary Syndrome. "Something they all have in common is high protein content! It's so important for hormonal health, helping to mitigate the ups and downs of fluctuating estrogen, blood sugar and cortisol throughout the month."

The proof is in the pudding: a 2020 study published in Nutrients found that premenopausal women who consumed higher amounts of protein experienced improved muscle strength and function. And an even more recent paper in Diabetes Care demonstrated that consuming whey protein before meals can reduce blood sugar surges in women with gestational diabetes.

So, the importance of protein in our diets isn't in doubt. That said, there’s no one-size-fits-all answer when it comes to nutrition. What works for one person might not work for another, so finding the right amount of protein for your body is key. But whether you’re looking to feel fuller for longer, balance your hormones, or simply boost your energy, protein-rich foods are a great place to start.

With that in mind, we’ve rounded up ten foods that pack more protein than eggs, according to top nutritionists. As a bonus, these foods can support your body in different phases of your cycle, so you can feel your best every day.

While you're here, we've got plenty of balanced nutritional content to keep you informed. Check out our round-up of the most common nutrition myths (dispelled by top dietitians), as well as signs that you're not getting enough protein in your diet. Keen to shop? Team MC UK have been testing, and these are the best protein powders, best clear proteins, and best vegan proteins.

10 foods that contain more protein than eggs, according to a top nutritionist

1. Greek yoghurt

A hero of healthy breakfast ideas, Greek yoghurt offers around 10g of protein per 100g, along with probiotics that support gut health. Whether you have it as a snack or as part of a meal, it's a versatile (and protein-rich) addition to your diet.

"I recommend opting for full-fat varieties of Greek yoghurt, as they're much easier to digest,” Mazzoni advises.

2. Cottage cheese

Cottage cheese has become a staple of my weekly grocery shop., and for good reason. It's a protein powerhouse, offering around 11g per 100g, and it also contains casein, a slow-digesting protein that’s perfect for keeping hunger at bay.

"The casein in cottage cheese makes it ideal for muscle repair," Dr. Richard Allison, nutritionist at Herbalife explains. "It's a great source of protein that will keep you fuller for longer."

3. Almonds

Aside from being crunchy and delicious, almonds are packed with protein (~21g per 100g) and healthy fats. "They also provide calcium, which is especially helpful for those not consuming dairy,” Mazzoni adds.

A handful of almonds can be a great mid-day snack, or you can sprinkle them on your salad for an extra protein boost. And as a bonus, they’re easy to carry around when you need a quick, satisfying bite.

4. Salmon

Adding oily fish like salmon to your diet is perfect if you’re looking to pack in some extra protein (~25g per 100g), and you'll also get a dose of heart-healthy omega-3 fatty acids as well. Omega-3 is one of the supplements recommended by nutritionists if you don't eat fish, because, as Mazzoni explains, it has some pretty important health benefits - particularly for women.

"Salmon is fantastic for inflammation support and hormone balance, especially before and during your period,” she told MC UK. Whether its grilled, baked, or added to a salad, salmon is a protein-dense meal that will help you feel more full and satisfied.

5. Lentils

Another of the powerhouse foods that contain more protein than eggs, lentils can easily be added to a variety of dishes. “They're rich in protein and iron, making them a nutrient-dense option, particularly for those with plant-based diets,” Dr. Allison says.

Add them to soups, salads, or curries - especially during the menstrual phase of the cycle, when iron-rich foods are a must.

6. Quinoa

Quinoa is often overlooked when it comes to sources of protein, but it actually contains all nine essential amino acids - making it the perfect choice for plant-based eaters (and more generally, anyone looking to up their protein intake).

Happily, it's also a great source of fibre and essential minerals like magnesium, which can help with muscle recovery. No delayed onset muscle soreness over here, please.

7. Chickpeas

Chickpeas have become one of my go-to afternoon snacks (I put them in the air fryer with a bit of olive oil and curry powder - yum). As you can imagine, I was pretty pleased to hear from the experts that chickpeas contain more protein than eggs.

"Chickpeas are rich in both protein and fiber," Dr. Allison told me. "This makes them a great option for sustaining energy and promoting digestive health.”

8. Peanut butter

Another one for the toast lovers, peanut butter is packed with protein (about 25g per 100g). It also contains lots of healthy fats that give you a steady source of energy throughout the day.

With the added benefit of magnesium, peanut butter can also help stabilise your mood, making it an ideal snack for the luteal phase (when cravings and mood swings are most common).

9. Pumpkin seeds

They may be small, but pumpkin seeds pack a powerful punch. "They're loaded with protein (~29.8g per 100g), and they also provide magnesium and zinc, which are vital for energy production and muscle function,” Dr. Allison explained to MC UK.

10. Chia seeds

Rounding up the list of foods that contain more protein than eggs is the humble chia seed. These tiny beads of goodness contain round 16.5g of protein per 100g, along with a good dose of omega-3 fatty acids and fibre.

Like pumpkin seeds, chia seeds can easily be added to smoothies, porridge, or granola. They're particularly beneficial during the follicular phase, helping to keep your energy levels stable as your body prepares for ovulation.

Looking for additional ways to get your protein in? Shop MC UK approved products here:

You could say that breakfast and I have an on/off sort of relationship. Many mornings, I'm so busy prepping for the day ahead and getting my small family out of the door to do much more than inhale a couple of cups of tea, while other days I'm starving and will set aside time (after the school run) for a morning feast - usually, some variation of eggs, cottage cheese and peanut butter...

But we all know that breakfast might just be the most important meal of the day, and it's especially important for me right now as I teeter on the edge of peri-menopause. Studies, such as this one, published in The Journal of Nutrition, show that eating before midday helps to regulate hormones, increases satiety and impacts metabolism, which can be sluggish in midlife.

Yet not all breakfasts are created equal. A growing body of research supports choosing a high-protein meal first thing, with this clinical trial published by The American Journal of Clinical Nutrition showing that, while all breakfasts were associated with hormonal benefits, a high-protein meal most enhanced these gains.

Long story short: when I was asked to try eating a high-protein breakfast every day for a week for Marie Claire UK, I was all in. Would a protein-rich morning have any impact on my energy, hunger levels and more? I couldn't wait to find out - keep scrolling to find out how I got on.

Do check out our nutritionist-approved healthy breakfast ideas, our favourite morning routine ideas, and our most-saved Em The Nutritionist recipes, here. Keen to learn more about protein? Don't miss our guides to the best protein powders, best clear proteins and expert-approved vegan protein sources to add to basket, plus how to include enough vegan protein from vegan protein sources in your diet.

I started my mornings with a high protein breakfast - and the results were game-changing

What constitutes a high protein breakfast?

If the thought of counting macros leaves you cold, (us, too), don't fret. It's far simpler than you might think to put together a high-protein breakfast, once you have a bit more information.

"A balanced, high-protein breakfast should aim to provide around 20 to 30g of protein," says registered nutritionist Clarissa Lenherr. "That could be three to five eggs, 100 to 150g of salmon, one and a half scoops of protein powder, or 200 to 300g of yoghurt (or maybe less if it's a high protein yoghurt)."

It's important to note that by advocating high protein, we're not saying only protein - contrary to what you might see on social media, adding complex carbohydrates to your meal isn't going to negate the benefits. Far from it - ensuring you're eating a well-balanced meal first thing will only amp up those gains.

"Protein alone isn’t enough," agrees women's health nutritionist GQ Jordan. "A balanced breakfast isn’t just about hitting protein targets, rather, about giving your body the right mix of nutrients so you feel full, focused, and energised for the day ahead."

What are the benefits of eating a high protein breakfast?

As mentioned above, eating a high-protein breakfast yields particular benefits as opposed to other forms of morning meals. Let's dig into the pros in turn.

1. It helps regulate hunger hormones

It's well-known that a protein-rich morning meal can help to keep you feeling full for longer and regulate the hormones responsible for appetite and hunger, known as ghrelin and leptin.

"Eating a high-protein breakfast sets you up for the day by keeping hunger hormones in check and boosting satiety," agrees Jordan. "Protein helps regulate appetite by increasing satiety hormones like GLP-1 and PYY while lowering ghrelin (your hunger hormone), meaning you’re less likely to be rummaging through the snack cupboard by mid-morning. A well-balanced, high-protein breakfast acts like the initial domino for your day - it sets off a positive chain reaction - keeping energy stable, reducing cravings, and giving your body what it needs to function well."

2. It supports a healthy metabolism

As well as encouraging feelings of satiety, protein helps support metabolic function, which is in a nutshell how well the body converts food into energy.

"Beyond keeping hunger at bay, a high-protein breakfast supports metabolism by increasing thermogenesis, which is the number of calories burned during digestion," shares registered associate nutritionist Eli Brecher.

3. It helps stabilise blood sugar levels

We're all familiar with the 4 pm slump when energy levels nosedive and walking past a sweet treat becomes a near-impossible feat of willpower. And while we totally endorse having your cake and eating it (literally), it's generally accepted that extreme peaks and troughs in blood sugar levels can be problematic, causing inflammation which can, over time, contribute to the development of diseases such as type 2 diabetes, cardiovascular problems and more.

The good news? A high-protein breakfast can help to stabilise this. "Protein is great for slowing digestion," notes Jordan, "preventing blood sugar spikes and crashes that leave you feeling tired and craving sugar."

4. It supports cognitive function and mood

We don't know about you, but we'll wager that no one is in a good mood when they're hungry and low on energy, fact. And it's true that some of us are more sensitive to feeling peckish than others (it's me, hi), so if you're the hangry type, a decent serving of protein at breakfast time might be just what you (and your colleagues!) need.

"Protein is also key for cognitive function, as amino acids from protein help produce neurotransmitters that enhance focus and mood," shares Brecher.

5. It encourages muscle repair and recovery

Most of us know that protein is the building block of muscle health, but the good news is that you really don't have to chug a thick protein shake post-gym to benefit.

"In the long term, spreading protein intake across the day (instead of cramming it all in at dinner) is better for muscle maintenance and metabolic health - which are key to living a long and healthy life," notes Jordan. "A balanced breakfast isn’t just about hitting protein targets - it’s about giving your body the right mix of nutrients so you feel full, focused, and energised for the day ahead."

5 nutritionist-approved high protein breakfasts

When it comes to putting together a well-balanced, protein-rich breakfast, the possibilities are seemingly as endless as they are delicious.

Not sure where to start? Brecher advises taking things back to basics. "It’s best to pair quality protein sources with fibre-rich carbohydrates and healthy fats for a balanced meal that fuels both body and brain," she tells MC UK. "Think eggs and smoked salmon with wholegrain toast and avocado, Greek yoghurt with berries and chia seeds, or a protein smoothie with almond butter and flaxseeds."

Other ideas include:

• Scrambled eggs with smoked salmon and spinach on rye toast
• Greek yogurt or kefir with chia seeds, almonds and fresh berries
• Tofu scramble with mushrooms and avocado
• Overnight oats with protein powder, peanut butter and kiwi
• A smoothie with protein powder, frozen berries, spinach and flaxseeds.

I ate a high protein breakfast every day for a week - and I have some thoughts

Days one to three

Trust me when I say that very few things will get me out of bed any earlier than I need to, but as day one of my high protein breakfast challenge dawns, I made sure I was up and ready in plenty of time to make a decent plate of protein-based goodness before I head out for the day. Day one and it's a three-egg omelette, which doesn't entirely fulfil the balanced meal brief, but bear with me - I'm warming to the idea!

And despite this, I do notice that I'm not especially hungry until closer to lunchtime, whereas often I'll feel snack-ish around 11 am, and I'm keen to see what the rest of the week has in store.

After the first could of days, I notice that I'm not getting quite so ravenous before each meal - usually, I get to the stage where I can barely string a sentence together while I'm waiting for food - but I feel more stable and balanced, which does make me feel more on top of things generally.

While I'm absolutely not in the market for any kind of weight loss side effect, I also notice that I feel more comfortable in my jeans this week - possibly due to not feeling so bloated. I attribute this (with absolutely no scientific evidence, it must be said) to eating more slowly, as I'm not as hungry.

All these positives aside, on day three I'm feeling a little under the weather. After doing some research, I realised that this is likely down to the fact that I've inadvertently been low on carbs, leading to what's colloquially known as "low-carb flu." Lesson learned!

Days four to seven

In the swing of things, I'm branching out and attempting to use up fridge leftovers in an attempt to add variety to my meals - another, more practical advantage of eating a decent breakfast means less food waste too - win. However, this does lead to some strange looks from my family, as I pair tofu with scrambled eggs one morning, and the next I try sweet and salty peanut butter on seeded sourdough, topped with a generous dollop of cottage cheese (absolutely delicious).

I do notice that I veer towards a savoury palate over the course of the week too, which has seemed to curb my sweet tooth, particularly in the evenings. That said, I know my food preferences fluctuate with my hormones (and I know I'm not alone, here), so it's tricky to pinpoint if it's protein or my cycle at work here. Either way, I do feel better for sidestepping the ultra-processed options (but full disclosure - I always enjoy dark chocolate coated almonds, and this week is no exception, nor would I want it to be.)

Energy-wise, I'll be honest - I'm still struggling with getting out of bed in the mornings, and late afternoon is also not when I do my best cognitive work, but I'd imagine that it takes more than just a few days of eating in this way to really notice a significant difference here.

Surprisingly, I do have loads of energy mid-to-late morning this week, even after working out. I had been concerned that my breakfast options might not be sufficient to power me through my fairly intense exercise regime, but I've been proved wrong - the key here, though, really is to heed the expert advice and make sure every plate is a good mix of protein, healthy fats and carbs. When I manage this, I feel so much better.

Will I continue with my high-protein breakfast choices? Well, the experiment has made me far more conscious of the food choices I'm making, which I think is only a good thing - but, for me, the most important factor is that the week has encouraged me to create well-balanced, nutrient-dense meals that I've truly been enjoying - and you can't ask for much more than that.

Shop MC UK's essential wellbeing kit here:

With an award-winning PhD in Probiotics and as a leading Research Fellow at King’s College London, it's fair to say I know a thing or two about gut health and which supplements to take to boost yours.

In the quest for better gut health, we’re willing to part with hundreds of pounds, particularly when it comes to live bacterial supplements or probiotics. New consumer research out today from SMART STRAINS shows that one in five (21%) of us are regular users of probiotics, each spending on average £130 per year, and with one in ten women (13%) spending over £200 annually.

Wondering, what are probiotics? And keen to know how I'd explain them to someone who's never heard of them? In short, probiotics are essentially live microbes (strains), which, when taken at the right time in the right way can have health benefits.

Gut health research has surged in recent years, and so too has public interest in these trillions of bacteria that live in our gut, alongside the supplements that are said to support them, including probiotics. What we’re discovering is that these bacteria are not just important for those who experience gut symptoms, which affect around 30% of people, but through the gut’s clever connections with almost all systems and functions in the body. Our microbes can influence things from our mental health and our heart health to our hormonal health, and even skin health.

Keen to read more about probiotics and whether you need to supplement them? Below, I share my honest, qualified take. And don't miss our guides to what causes bloating, simple gut health hacks to boost wellbeing, the most obvious unhealthy gut symptoms and how to get rid of a bloated stomach after flying, while you're here.

Should you take probiotics? I'm a world-renowned dietician and doctor - here's my take

What are the main benefits of taking a probiotic?

First up - it's key to acknowledge that our understanding of probiotics and how they work has evolved. The concept that taking a generic daily probiotic is going to improve your gut health is very simplistic and sadly outdated.

We now know that each different type of probiotic strain (aka, each different type of bacteria), actually does different things. That’s why it’s really important that you take the right strain, at the right time and in the right way, not just throw everything at it.

As a clinician, I would say there are four conditions with significant research that support the use of a specific probiotic as part of treatment and prevention, and that are backed by recommendations from international health bodies. This outlines when we should really start to consider taking a specific type of strain, i.e. a specific type of probiotic formulation, to help benefit our microbiome.

One is when you need to go on antibiotics, another is when you need immune support (for example, during cold and flu season), the third one is when you have a fussy, colicky baby, and the fourth one is when your vaginal microbiome is out of kilter, in other words, when you’re struggling with thrush, Bacterial Vaginosis (BV), or starting to feel an imbalance down there. These four areas currently have the strongest scientific evidence to suggest that probiotics can help.

There are around twenty or so other areas that we’re starting to investigate, including the link between probiotics and mental health, heart health, and so on. However, it’s essential to highlight that these areas still require more studies before recommendations can be made.

Any cons of taking probiotics?

The key is that you really do need to get specific.

If you’re taking a generic probiotic, then I’m afraid there’s no evidence to suggest that it will benefit you or your microbes. Plus, what most people also don’t realise is that if you’re taking a generic one at the wrong time, then it could have a negative impact on your microbiome, such as potentially delaying its recovery after antibiotics.

We need to be smart and specific with how we think about and use probiotics. Scientific research shows that if you are healthy, there is actually no evidence to support the use of a daily probiotic for your gut bacteria, and there are international probiotic guidelines confirming that live bacteria supplements used in this way are ineffective.

How do you know whether supplementing probiotics is for you?

You should only take probiotics when you need them.

The sad truth is that most consumers are not experiencing the benefits probiotics can offer (when used in the right way) as there’s so much confusion around them. For example, our consumer research revealed over half of us (51%) aren’t aware there are different strains to treat different conditions, while over two-thirds (68%) don’t know that it’s recommended to take a course of probiotics alongside taking antibiotics. This is because antibiotics can disrupt your natural gut microbiome, with diarrhoea being a common side effect. So, when you’re about to go on antibiotics you should take the right strain, at the right time and in the right way to help reduce the negative impact of antibiotics on gut microbiome diversity.

Overall, I would suggest finding out if human studies prove that the probiotic you’re looking at actually works for the condition or symptom you’re hoping to address. If so, check the dose and duration that you need to take it for in order to see a benefit.

Each different condition requires a different probiotic formulation, as well as dose, and duration to which you should take it to see that benefit. For example, when it comes to the vaginal microbiome, if you have thrush or Bacterial Vaginosis (BV) then alongside conventional therapy like antibiotics or antifungal therapy, studies have shown that taking a specific probiotic formulation can significantly reduce the symptoms and recurrence of both thrush and BV. It’s recommended that you take a double dose during treatment, plus a single maintenance dose longer term to reduce the risk of recurrence. Whereas if you’re going on antibiotics then you would just take the specific probiotic formulation during your antibiotic course and one week after.

Bottom line?

It’s important to be cautious about what additives are in your supplements. While we’re all becoming more aware of additives in food because of the whole Ultra Processed Food (UPF) movement, people don’t always check what’s their supplements.

Our research showed that only 25% of women always check the labels of the probiotics brands they’re buying. What’s really concerning is that many of these products that claim to be good for your gut can include things like added sugars and emulsifiers, going against fundamental gut health principles. So, I’d always recommend checking the labels before making your purchase.

Keen to read more about Dr Megan's new supplement brand? Visit smartstrains.com to find out more.

Shop Megan's new probiotic range now:

Gut health has become a huge talking point in recent years. And as we become increasingly aware of the connection between the bacteria in our bellies and our wellbeing, you’ve probably given at least a little bit of thought to how the food and drink you consume is utilised by your body, not to mention the impact it has. But have you ever considered how your oral hygiene affects your gut health? Enter the mouth-gut axis, which experts are now saying has a big impact on your overall wellbeing.

“The gut is the epicentre of our health," says registered nutritionist and author, Jenna Hope. "It communicates with so many different areas of the body and therefore nurturing it is key for long term health." So, how exactly does overall gut health boost your overall wellbeing? According to our experts, the gut plays a key role in many of your body’s processes and responses including digestion, immune function, inflammation, and mental health. This means that your gut health has the potential to influence your physical health but also mood and stress levels, shares Ro Huntriss, registered dietitian and chief nutrition officer of Simple App. “A balanced gut microbiome also supports metabolic processes and helps maintain hormonal balance,” she says.

Let us explain. Our mouth is the gateway to the digestive tract, in other words, the passageway that allows your body to absorb nutrients and expel waste, not to mention house your precious gut microbiome. This means that your gut health isn’t only influenced by the food you put in your mouth, but by how you manage and care for your oral wellbeing, too.

It’s an area of oral microbiology that’s still being investigated, so research is quite sparse. However, a paper published in 2019 concluded that the oral microbiome may "have a great effect on the health of the gastrointestinal system."

Keen to prioritise your oral hygiene and gut health in 2025 but unsure where to start? The experts have some advice for you below. Eager to read more on the topic? We've got expert-led guides to unhealthy gut symptoms, gut health hacks, and the connection between gut health and weight loss, here.

The mouth-gut axis will be huge this year – your guide to boosting yours

What is the mouth-gut axis?

“The mouth-gut axis, also known as the oral-gut microbiome axis, refers to the relationship between the microbiomes of the mouth and gut and how they influence each other,” explains Huntriss.

And FYI, there are several key connections between these two environments. “Microbes from the mouth can pass into the gut, potentially disrupting the gut microbiome. This imbalance, known as dysbiosis, can lead to inflammation, trigger immune responses, and even impact broader aspects of health, including cardiometabolic health.”

Equally, as this recent 2023 study highlights, imbalances in the gut microbiome have the potential to influence oral health.

Why is good oral hygiene important?

You might think you know the answer to this one, but it's actually a little more comprehensive than you'd expect. Let the experts explain. “Like the gut, your mouth homes a balance of bacteria that are essential for oral health,” says Dr Alexandra Day, lecturer in aesthetic medicine, dentist at The Wellington Clinic and SURI advisor. This is because “organisms associated with health exist side-by-side with those associated with disease".

Not just that, but because teeth, unlike skin, do not shed, unwanted bacteria can build up on the surface of the teeth and enter the body via the digestive tract. “Maintaining a state of harmony within this population is therefore crucial to prevent the overgrowth of disease-associated bacteria and the development of dental diseases such as tooth decay and gum disease,” she goes on.

How can bad oral hygiene impact our gut health?

Now, onto the interesting part. Wondering how exactly poor oral hygiene can impact our gut health? As Dr Day explains, “when you have tooth decay or gum disease, you’re at higher risk of problems with your gut health because harmful oral bacteria can spread throughout the body through the sulcus (aka, where the tooth and gums meet) in your gum."

P. Gingivalis is a particularly harmful oral bacteria which can cause gum disease but can also stimulate an inflammatory response in other parts of the body, including the gut, shares the doctor. “The stimulation of white blood cells within the bloodstream puts them in a state of high alert and results in the release of damaging mediators called oxygen radicals and cytokines, which drives gut inflammation,” she explains.

9 tips for boosting your oral hygiene (and your gut health)

1. Consume adequate amounts of calcium, Vitamin D and phosphorus

“These nutrients play an important role in keeping your teeth healthy, which is vital for maintaining oral health,” says Hope.

Try this: She recommends quality dairy products, salmon, eggs and beans to increase your intake. “The recommendations in the UK are to supplement with 10ug of Vitamin D during the winter months.”

2. Get your fill of fibre

“Fibre is well known for its role in supporting digestion; and, prebiotic fibre acts as food for friendly bacteria in the gut, supporting a healthy gut microbiome,” says Huntriss. “A lesser known fact is that, as this 2016 study highlights, fibre intake is inversely associated with periodontal disease, so can have a positive impact on oral health too.”

30g a day is the current UK guideline for fibre intake, and you can find it in oats, wholegrains, vegetables and pulses.

3. Brush twice a day – and with an electric toothbrush

Dr Day recommends brushing teeth once during the day and once before bed, for two minutes each time. Though, wait 30 minutes after consuming acidic foods and drinks before brushing, so you don’t risk softening and wearing the enamel.

“Use smaller brush heads to reach tight areas, and hold the brush at 45 degrees where the teeth meet the gums as this is where most plaque will sit,” she says. “My preferred toothbrush is the sustainable SURI toothbrush.” Read our full SURI toothbrush review, here.

4. Use a non-abrasive, high fluoride toothpaste

Did you know? “Fluoride strengthens the outermost layer of enamel, increasing its resistance against tooth decay and acid erosion,” says Dr Day.

Try this: With that in mind, she emphasises the importance of using a suitable level of fluoride and amount of toothpaste for your age, and recommends that adults opt for a product with 1500 parts per million (ppm) fluoride. “Watch out for gritty or abrasive toothpaste which may cause unwanted wear of enamel,” she adds.

5. Eat fermented foods

Think yogurt, sauerkraut and kefir. “Consuming kefir has the potential to positively influence both the gut and oral microbiome,” says Huntriss. “It’s also a source of calcium, so will support the health of your teeth.”

6. Stay hydrated

Hope advises aiming for two litres of water a day. “Ensure you’re sipping regularly as this can help to flush away particles of foods which have been left behind,” she says. “This can also support adequate saliva production.”

Dr Day concurs. “Drinking water helps to lubricate teeth and stop food sticking, neutralise acids, and also improve saliva quantity and quality.”

7. Limit certain foods and beverages

We’re not in the business of telling you what you can and can’t consume, but there are a few items our experts recommend in moderation as they can impact both oral and gut health.

“A high sugar diet will encourage the growth of acid-loving bacteria like streptococcus mutans, which contribute to tooth decay and inhibit good bacteria,” says Dr Day.

For the fizzy drink lovers, unfortunately, your favourite beverages aren’t advancing your health. “They can contribute towards dental erosion and tooth decay, and can also alter the balance of microorganisms, and upset the good bacteria,” says Dr Day. Drinking alcohol and smoking, she says, have also been linked with the growth of bad bacteria and gum disease.

8. Prioritise recovery and rest

Stress can wreak all sorts of havoc in your body, including, says Dr Day, your mouth and your gut. She recommends taking steps to manage, and reduce, stress, and improve sleep quality.

Try this: “Aim for around eight hours of sleep a night,” she says. “If you sleep with your mouth open, you may be promoting the growth of bacteria in your mouth. Speak to your dentist or doctor about mouth taping.”

9. Get regular checkups with your dentist

We know it’s not everyone’s favourite pastime, but we can’t stress enough how important it is to visit your dentist for a checkup every so often. Dr Day advises at least one, ideally two, appointments a year.

And, of course, if you experience any symptoms associated with oral or gut issues, consult your dentist or doctor for further investigation.

Shop MC UK approved products now:

If you’re constantly scrambling to assemble a last-minute lunch or feel like you spend a small fortune on food every time you work from the office, let us introduce you to some of the best meal prep hacks out there. Because, while you can almost certainly source a nourishing lunch on the go, making a meal ahead of time will save you time, money, and stress, not to mention help you get all the nutrients you need.

Research from 2022 revealed that only 32.5% of adults in England consume five or more portions of fruit and vegetables daily, with separate data from the same year revealing that around one in six UK adults have low levels of vitamin D.

“Meal prepping simply means planning your meals ahead,” says Ro Huntriss, registered dietitian and chief nutrition officer at Simple App. “There are advantages to this - it gives you the opportunity to make healthy meals with well-balanced ingredients that'll likely be more nutritious than a last-minute lunch when time is lacking.” Case in point: one study, published in the International Journal of Behavioral Nutrition and Physical Activity, concluded that meal planning is associated with better adherence to nutritional guidelines and higher food variety, both of which are key factors for health.

“Although it requires some time upfront to prepare the meals in bulk, it saves time overall, eliminating daily decision-making and having to make meals when you may not have the time,” Huntriss continues. Additionally, meal prepping helps to reduce food waste as by planning your dishes in advance and shopping for specific ingredients, nothing goes unused.

Considering giving it a go yourself? We asked top nutritionists to share their best meal prep hacks to make the process as nutritious, effortless and enjoyable as possible. Keep reading for their tips. And don't miss our round-ups of our go-to Em The Nutritionist recipes and Glucose Goddess recipes, while you're here, not forgetting expert-approved healthy breakfast ideas, healthy snack ideas, and healthy smoothie recipes.

Meal prep needn't be boring or bland – 6 expert-approved tips to make work meals enjoyable

1. Cook big batches of staples

Dr Hazel Wallace, medical doctor, registered associate nutritionist, and founder of The Food Medic, is the undisputed queen of meal prep. Her first piece of advice is to cook big batches of staples ahead of time, such as quinoa, grilled chicken, roasted chickpeas – whatever you like to eat, but assemble meals on the day you’ll eat them. “This keeps textures and flavours at their best, and if you’re someone who gets bored easily, it adds versatility,” says Dr Wallace.

“You can switch up the meals by using different sauces, seasonings, or toppings each day – like transforming quinoa and veggies into a Buddha bowl one day, a wrap the next, or a warm stir-fry later in the week. This approach keeps your meals fresh and exciting without extra effort."

2. Utilise freezer food

“Stocking up on frozen produce is a smart strategy for meal prepping, offering both time-saving and convenience benefits,” says Rhiannon Lambert, nutritionist and founder of Rhitrition Clinic. “Frozen fruits, like berries and pre-sliced vegetables retain much of their nutritional value while cutting down on cooking time.” Plus, she points out, they’re typically more affordable than fresh options. “With less prep and cleanup involved, frozen produce is a practical solution for those looking to streamline their meal planning while maintaining a nutritious diet.”

3. Listen to your favourite podcast

Nutritionist Jenna Hope has a hack for making meal prep more fun and enjoyable: “listen to a podcast, call a friend to catch up, or put on your favourite Netflix series,” she says.

Try this: Use the time to get stuck into a new audiobook, or blast your favourite playlist while you prep.

4. Aim for nutritional balance

Did you know? “You can include a whole grain carbohydrate such as brown rice, wholewheat couscous, or quinoa, paired with a healthy protein source such as chicken, salmon, or eggs, and then add in some veggies,” says Huntriss.

She recommends aiming to include vegetables of different colours to ensure you’re getting a variety of nutrients and antioxidants. “You can then add some healthy fats including extra virgin olive oil, nuts or seeds.”

5. Prep salads in jars

Soggy salads aren’t the one. Dr Wallace has a solution for you: store them in jars instead. “Add the dressing at the bottom to keep the greens and other delicate ingredients from getting soggy,” she instructs. “Follow with sturdy veggies (like cucumber or bell peppers), then protein (like chickpeas or grilled chicken), grains (like quinoa or lentils), and finally, top with leafy greens or herbs. When ready to eat, simply shake the jar to mix everything together or pour into a bowl.”

6. Experiment with one-pot recipes

Last but by no means least? Don't overcomplicate things. “One-pot recipes are a fantastic meal prep solution, offering both time savings and minimal cleanup since everything is cooked in a single vessel,” says Lambert. She has three favourite one-pot meals that she recommends trying (particularly at this time of year when you’re craving comfort food).

These span:

• Stir-fries: “Use a wok or large frying pan to cook your choice of protein – such as tofu, prawns, or chicken – along with thinly sliced veggies. For a fresh twist on the classic soy sauce flavor, you can whip up a quick homemade sauce with peanut butter, ginger, garlic, soy sauce, and a touch of maple syrup for a deliciously sweet and savoury satay-style dish.”
• Curries: “Curries are perfect for meal prep due to their versatility and their ability to freeze beautifully. I love making plant-based options like chickpea or butterbean curry, which cut down on cooking time since there's no meat to worry about. Plus, you can get creative with the spices and flavours, making it a different experience each time.”
• Casseroles: “Dishes like baked vegetable lasagne are excellent for meal prepping, as they’re easy to portion and freeze well for future meals. A casserole can provide several days of meals, with the bonus of saving you time in the long run.”

7. Treat yourself to a vegetable chopper

Dr Wallace credits her vegetable chopper with speeding up the meal prep process. “If you have a food processor at home, you can also use that to chop onions, shred carrots, or slice cabbage,” she says. “Alternatively, a vegetable chopper can make veggie-heavy prep much faster.”

Shop MC UK approved products now:

Cereal, pancakes, a Mars bar spinoff – just a few of the foods that have been "supercharged" with added protein in recent years. Swing by your local supermarket and you’ll find specially formulated yoghurts in the fridge section packing 25-odd grams of protein per pot, and tortilla wraps weighing in at an impressively high 10g of the nutrient per serving. So stratospheric has the topic of protein become, that it’s very typical now for food and drink items to have their protein content tattooed on the packaging in big, bold letters to better stand out to the nutritionally minded while shopping. On TikTok, at the time of writing, there are 1.7 million posts which feature the hashtag #protein. Meanwhile, the global protein market is, according to Statista, currently valued at $27.5 billion, with this number forecasted to almost double by 2030.

But for all its volume, data from a small study conducted in 2020 suggests that many of us may not be meeting the recommended daily intake of protein. Not sure what protein actually is? Well, it’s an essential nutrient that plays a vital role in numerous physiological functions, which is what makes it so important to be mindful of the signs you’re not getting enough.

Alongside carbohydrates and fat, protein is one of the three main dietary macronutrients. “It is required for the growth, repair, and maintenance of the body’s tissues, including muscles, skin, and hair,” says Ro Huntriss, registered dietitian and chief nutrition officer of Simple App. “It supports the production of enzymes, hormones and even antibodies, which are needed to support metabolism, digestion, and immune function.” You may have heard about the pros of protein from a muscle-building perspective, and it’s true that it’s particularly important during growth, recovery, and for those who are active, according to Huntriss.

Wondering how much protein you need? In the UK, the recommended daily intake is 0.75g of protein per kg of body weight. This would mean that someone weighing 60kg, for example, should aim for a protein intake of at least 45g. However, there are instances where a higher protein intake can be beneficial, per Huntriss. “Research suggests that intakes in the range of 1.2 to 1.6g protein per kg of body weight per day can be a more ideal target for optimal health, particularly for those who are active, meaning an intake of between 72 to 96g per day for the same 60kg individual.”

There’s lots of discourse surrounding the optimal intake of protein and, ultimately, it comes down to your personal circumstances and objectives. What’s really important, however, is ensuring you consume enough to allow your body to fulfil its many responsibilities. If you aren’t certain that you’re meeting your ideal daily intake, or you’d like some more support, it’s best to consult a nutritionist or dietitian, if you can. Keep reading to learn the signs you’re not getting enough protein.

Keen to shop? Don't miss our guides to the best protein powders, best clear proteins and vegan protein sources to buy, or read more about how to get enough vegan protein from vegan protein sources if you're plant-based, too.

Protein is essential as part of a balanced diet – 6 signs you're not getting enough

1. Hair loss or thinning

“If your hair is feeling thinner than usual or you notice it’s coming out in the shower, this could be a sign you aren’t getting enough protein,” says registered nutritionist and author, Jenna Hope. Inadequate protein intake can cause hair to become dry and brittle while, in extreme cases, can cause hair loss. Ensuring you hit your protein quota for the day – consistently – will help to boost hair health and density.

“Make sure you include a protein source at every meal, says Huntriss. These include:

• Lean meat
• Fish
• Eggs
• Tofu
• Legumes like beans and lentils
• Nuts and seeds, like almonds, cashews, pumpkin seeds and sesame seeds
• Dairy products, like milk, cheese and yoghurt.

2. Loss of lean muscle

“If you’re feeling weaker than usual or you’re exercising consistently and progressively but you’re not getting stronger, this could be a sign you need more protein,” says Hope. Not prioritising recovery, overall nutrition, and overtraining are all things that could make you feel low-energy or like you’ve reached a plateau, so it’s worth consulting a nutritionist or dietitian and personal trainer to get to the bottom of the cause if you aren’t sure.

“A reduction in lean muscle mass can also be an indication of insufficient protein intake,” says Huntriss. “You can monitor this visually or through scales that monitor muscle mass.”

3. Weak or brittle nails and dry skin

If you often find you have weak or brittle nails that break easily, Hope says this is a warning sign that you may not be getting enough protein (though, it’s important to bear in mind that this can also be caused by other factors, such as an iron deficiency). “If you don’t consume adequate amounts of protein, the cell structure of your skin could be impaired,” she says. “Ensuring you’re eating enough protein can help to restore your skin health.”

Huntriss recommends incorporating some protein-rich snacks into your diet, such as boiled eggs, nuts or edamame beans.

4. Slow recovery from injury

As protein plays a role in tissue repair and collagen production, it plays an important role in wound healing, Huntriss explains. “If wound healing is slower it could be an indication that nutritional intake, including protein intake, should be improved. We tend to see this more in older adults,” she says.

A quick and easy way to boost your protein intake for the day, which Huntriss recommends trying, is adding protein powder to your smoothies, yoghurt or porridge. Read our Editor-approved round-up of the best protein powders, here.

5. Regular illness

If you’re regularly struck down with the sniffles and it takes a long time for you to recover, this could indicate that your protein intake isn’t sufficient. “Remember that proteins are essential in building antibodies which support the body’s immune system,” says Huntriss. “Frequent or more severe illness can be an indication of poor nutritional status, including a low protein intake, so ensure that your diet is nutritionally complete to minimise illness.”

Low protein consumption isn’t, of course, the only cause of prolonged illnesses that are hard to shake, so always consult a medical professional if you’re concerned. If cold symptoms get worse or don’t clear after ten days, or if you develop a fever, see your GP.

6. You often feel hungry after eating

Last but by no means least, "if you’re struggling with hunger and cravings, you may not be eating sufficient protein,” says Huntriss. To be clear, the goal isn’t to suppress your appetite by increasing your protein intake – it’s to ensure that your body gets all the fuel it needs to operate optimally. If you’re scrimping on protein, you may finish meals feeling unsatiated and still hungry.

Try this: A simple way to add more protein to a meal? Sprinkle some nuts or seeds on your veg to up your intake.

Shop MC UK's go-to fit kit now:

If you've ever been dehydrated (and haven't we all), you'll know that it can cause everything from headaches to muscle cramps after a workout. And while most of us train with a water bottle to hand, a few viral TikTok videos have brought attention to the fact that just drinking water perhaps might not be enough to properly hydrate yourself. Enter: the salt water trend.

Not seen it on your feeds yet? Certain TikTokers have been raving about the supposed health benefits of adding salt to your tap water to boost hydration and replenish minerals lost through sweat.

Acting as an electrolyte, the videos claim that sodium can help to pick up the water molecules and drive them into your cells. As one certified nutritionist called Claire shares in her video: "If you feel like you're thirsty after drinking water - or have to pee after 30 minutes - it can be a sign you're not absorbing your water." The answer, she shares, is adding a pinch of (in her video, specifically Celtic) sea salt to your water prior to drinking.

So, can sticking a pinch of common table salt in your water really help boost hydration and is there any science to back this up? Or is this just another crazy TikTok trend that qualified pros warn against? Below, we explain. Keen to read more about the wellness trends to watch for 2025? Don't miss our go-to nutrition tips, the benefits of mindful eating, our tried and tested Em The Nutritionist's recipes, plus the diet fads to avoid, while you're here.

Adding salt to your water is is being hailed as the new hydration hack - so, does it work?

What is the salt water trend?

First things first - a bit of background about what the salt water trend actually is for you. In short, it's a trend gaining traction on the social media app TikTok where health "experts" claim that adding a pinch of salt to your tap water can have some serious health benefits.

While salt water as a healing remedy isn't anything new - Hippocrates is reported to have encouraged his followers to immerse themselves in salt water to heal various ailments - is there any truth behind the claims that drinking it can actually boost health? First, let’s talk about the chemistry. You'll likely know that common table salt is called sodium chloride, with sodium and chloride being two of the key electrolytes our body needs (with others including magnesium, potassium and calcium). So, why are they so important? Well, our cells use these electrolytes to conduct electrical charges which, in turn, keeps our bodies running. As Healthline explains, they:

• Help regulate blood pressure
• Help your muscles contract
• Control your fluid balance
• Help your blood maintain its correct acidity.

In other words, they’re essential, especially when we're losing water and electrolytes in our sweat.

Know that you've heard the term electrolytes but not sure where? Electrolyte-boosted products are having a bit of a moment right now as interest in running peaks and athletes look for ways to optimise their workouts. A key ingredient in rehydration drinks and tablets - you might remember the sticky orange drinks we were given as kids after a sickness bug - electrolytes are key to maintaining fluid balance in your body and helping to support healthy nerve and muscle function, among other things.

While both rehydration drinks and tablets serve a similar purpose - to keep our hydration levels up and head off the symptoms of dehydration - the drinks often have added carbohydrates, too, making them a better fit for prolonged exercise (over 90 minutes) or working out in the heat.

But with the British Medical Journal publishing a warning about rehydration drinks and tablets (titled "The Truth About Sports Drinks" and claiming that companies are burying negative studies - "sports drinks are increasingly regarded as an essential adjunct for anyone doing exercise, but the evidence for this view is lacking") - you can see why people are turning to more affordable alternatives.

Enter: your common table salt, a hydration hack that TikTok claims we should all be using. So, could it be a viable alternative to forking out £30 to £40 for packets of beautifully branded electrolytes? We turned to the experts.

Are there any benefits of drinking salt water?

First things first - let's look at the benefits of adding salt to your water. As Liam Murphy, an instructor at Outdoor Military Fitness in Sussex who also served as a Royal Marine Commando shares, he uses salt in water for endurance events and harder workouts. For everyday workouts, though, he feels he gets enough salt from his food intake.

He can feel its benefits but adds that its use is nothing new - it's a hack that's been used for centuries by the military. He explains that while soldiers now get powder isotonic drinks or “screeches” in their packs, “I can call on the history books - back in the day when soldiers had a basic kit with no fancy drinks - and they did ok.”

He adds that there is, of course, the benefit of knowing exactly what’s in your salt, not to mention it being affordable, easy to use, and even more easy to get hold of.

Any risks?

So, what about the risks? Of course, it goes without saying that adding more than a pinch of salt could be harmful to your health - as per the NHS website, "It's easy to have too much salt or sodium - around three-quarters of the salt we eat comes from packaged and everyday foods we buy, such as bread, breakfast cereals, meat products and ready meals. Adults should have no more than 6g of salt a day (around one level teaspoon)."

And, as registered nutritionist Thalia Pellegrini says, while electrolytes can be a useful tool generally, she'd usually only recommend them to clients if they exercise or sweat a lot. Her take? "Staying hydrated by drinking water and eating a healthy, balanced diet should provide the body with the minerals it needs to function well,” she shares.

Plus, its chemical makeup is something that we also need to be wary of, argues Pelligrini. “Sodium and chloride are the two most abundant electrolytes in your body”, she explains, “but they’re not the only electrolytes and it’s important to get that balance right.”

While salt is definitely a “viable option," she emphasises that we need very little. “A pinch of salt in a litre of water would be sufficient for most people post-exercise”, she shares. And she stresses what we've mentioned above - too much salt in our body is damaging and, as the NHS lays out, can cause high blood pressure and increase your risk of heart attacks and strokes.

An expert's final verdict

Bottom line? Pellegrini says variety is the key. Yes - use salt water sometimes, but also use just plain water. As with most TikTok trends, there is a grain of truth to the claims, but it's also worth taking with a pinch of salt (see what we did there).

Alternatively, there are natural electrolyte-filled options like Pellegrini’s favourites – watermelon or coconut water. Or, you could also think about your daily salt intake via food.

Worried you might be consuming too much salt? Do be sure to check in with your doctor. Symptoms of too much salt include needing to go to the toilet a lot, headaches, bloating and thirst.

Shop MC UK approved health products:

It's officially the most wonderful time of the year. Christmas parties are in full swing, secret Santas are being unwrapped, and prep for the big day is full steam ahead.

While for many this time of year can be joyful, it's undeniably busier than normal, too, which can mean your usual routines go out the window. There are more social events than usual, and as award-winning nutritionist Emily English points out, it can begin to feel overwhelming.

"I think it’s easy for people to fall into an all-or-nothing mindset at this time of year," she previously shared exclusively with Marie Claire UK. "The festive season can come with a lot of social pressure to do everything, but it’s equally important to protect your energy and do what feels good for you."

So what's her ethos to nutrition, food, and fitness at this time of year? "I’m all about doing what makes me feel my best, and for me, Christmas is all about the beautiful art of balance," English shares. "It’s a time to dive into all the joy that comes with the festivities - eating with people you love, a mince pie afternoon pick me up, and a good glass of red wine in the pub, but also to prioritise the things my body loves."

She stresses that she loves eating foods she loves and having the odd cocktail or glass of wine, but she also prioritises making time to move, choosing nourishing foods, and sleeping enough, too. "It’s important to me that doing things that aren’t “textbook healthy” never comes with guilt," she goes on. "Health isn’t just about what you eat - it’s about what you enjoy, how you live, and how you take care of yourself as a whole." And remember this, too - health isn’t determined by a day or even a month. "It's the consistent habits we maintain year after year that really make the difference. Christmas is the perfect time to practice that balance," she concludes.

Want to read her top tips for balancing Christmas pies, Bailey's and chocolate oranges with foods that nutrient-dense foods that nourish your body and boost your wellbeing this year? Keep scrolling for her top tips for doing just that. For more Em The Nutritionist health hacks and Em The Nutritionist recipes, look no further. We've also got round-ups of simple healthy breakfast ideas, healthy snack ideas, healthy smoothie recipes, and what to eat after a workout, here.

Emily’s 7 health hacks for balancing Christmas fun with wellness

1. Find your balance

Christmas is all about finding a balance that works for you, the nutritionist points out. "It’s worth noting that this is unique to all of us and that there’s space for both - you can enjoy all the wonderful food freedom and join in the festivities while still looking after yourself."

Know this: You don’t have to choose one or the other - both can live together in tandem. "Find what makes you feel your best and don't compare that to others," she advises.

2. Keep moving

We share workout tips and simple hacks for including more movement in your day daily here at MC UK, and English agrees that movement is such a simple yet effective way to support your body.

Her personal go-to? Long winter walks. "For me, getting my steps in first thing helps clear my mind, support digestion, and feel like a chance to breathe in the fresh air," she explains. "Around Christmas, I also book into a class with friends as we all have a bit more time, and it's nice to socialise doing something that doesn't involve drinking. It helps me feel strong, calm and energised all at once."

Try this: Head out on a long walk or book a workout class with friends. It's a great alternative way to spend time together.

3. Prioritise hydration

This one's simple but seriously effective at boosting your overall energy and mood during the Christmas period. "It might sound basic, but staying hydrated is one of the easiest ways to support yourself during the festive season," shares the nutritionist.

Try this: English always carries a water bottle with her and recommends drinking a glass of water alongside every alcoholic drink. "You'll definitely thank me the day after, as it helps keep your energy levels up, support your digestion, keep the hangovers at bay, and keep your skin glowing."

4. Don't throw out the basics

While it's an exciting time of year and a great chance to eat lots of dishes we don't normally eat year-round, one of English's top tips when it comes to balancing your Christmas nutrition is to make sure you keep your basics on rotation, too. "Christmas food can be indulgent and nourishing at the same time," she highlights.

Try this: "One of my favourite tips is to apply the same basic principles to your festive eating as you do your regular day-to-day," she recommends. "Seek out vegetable diversity, prioritise proteins, and balance your sugar intake. You can have food, freedom and nourishment together - it’s not an either-or."

5. Keep a consistent sleep routine

Having a consistent sleep routine can be grounding when things get busy, shares English. "Poor sleep disrupts hunger hormones, which can lead to stronger cravings for sugary or processed foods. Alcohol can make this worse by interfering with REM sleep, leaving you feeling less rested."

Her personal go-to? A warm bath or shower 90 minutes before bed, using my diffuser with the perfect night’s sleep oil, a cosy set of pyjamas, and a sleep tea.

6. Include some lighter balancing meals, too

Opting for a few lighter meals in between festive feasts can be a great way to balance things out and give your body a break, the nutritionist goes on. "When I’m feeling overindulged, I love making a big bowl of my detox noodles - a gingery, spicy soup that feels so restorative," she shares.

Try this: Try and make a few meals like this if you've had a few heavy meals out back to back. "They're easy to throw in between the richer dishes of the season and help me feel more balanced without sacrificing flavour."

7. Reflect and be present

And finally, English's top tip is making sure to just enjoy your break, more than anything. "Christmas can be a whirlwind of plans, social events, and endless to-do lists, which is why I think it’s so important to approach the season mindfully," she concludes.

Try this: Take a moment to slow down and be present. "It can transform how you experience this time of year," she explains. Personally, she loves embracing the small joys of Christmas - whether it’s cooking a beautiful home-cooked meal, enjoying the process of decorating, or simply sitting down with a cup of tea and soaking in the atmosphere, she shares that being mindful is about truly savouring what you’re doing in the moment, rather than rushing from one thing to the next.

Bottom line? Christmas is such a joyful time, but don’t forget to look after yourself in the ways your body will thank you for. "You can fully enjoy the season 0 indulge in the treats, join in the celebrations -but also take care of yourself in a wellness-focused way," she shares. And yes, believe it or not, you can do both - they can work beautifully together.

Stuck for thoughtful gift ideas? Don't miss our edit of the best wellness gifts, here, or check out Emily's Pinterest gift guide, packed full of thoughtful present ideas for family and friends.

Shop MC UK's go to health products now:

Hands up if you've been feeling a little out of whack since the seasons have changed? If that's you, then you're not alone. According to the Office of National Statistics, it's thought that as many as one in six (16%) adults experience a dip in mood around October.

While the clocks changing and fewer daylight hours certainly play a large part in this, a shift in the type of food we eat can also be responsible.

Here at Marie Claire UK, we're all about promoting a balanced lifestyle that includes nutrient-dense foods and soul-boosting, not-so-nutrient-dense meals that bring you joy, too. The below guidance is specifically for people who are currently experiencing painful or debilitating bloating and are curious to know whether certain foods may be responsible. We're not demonising foods or encouraging anyone to cut anything out - rather, empowering our readers to educate themselves on what foods work best for them and their bodies.

That's where Dr Megan Rossi comes in, an award-winning gut health scientist, dietitian, nutritionist and best-selling author. She's always one step ahead of the curve when it comes to educating the nation on the latest gut health research, and below, she's shared five seasonal foods which may be causing bloating and fatigue right now.

Before you scroll on, know this: a little bit of bloating, particularly after a high-fibre meal, is completely normal and can be a sign of a well-fed gut microbiome, shares the expert. "However, it may be time to seek additional support if it becomes burdensome or constant, assessing your diet and lifestyle triggers for bloating and identifying your personal triggers," she adds.

Ready to get to the bottom of your bloating? Keep scrolling - and don't miss our guides to what causes bloating, unhealthy gut symptoms and how to get rid of a bloated stomach after flying, while you're here.

5 autumnal foods that may be causing bloating

Why is what we eat so important for our general wellbeing?

Did you know? Science shows that every organ in our body needs good nutrition to survive and even more to thrive. "More recently, we’ve discovered that food also dictates the trillions of microorganisms within us, otherwise known as your gut microbes," she explains.

Know this: "This community of over 40 trillion bacteria is incredibly powerful and has been linked to everything from our hormones to metabolism and even mental health," she goes on.

What should you do if you experience regular bloating or fatigue?

You've probably seen a TikTok or two about how cutting out food groups is the easiest way to establish what's causing your recurring bloating. That said, Dr Rossi warns that it’s important to remember that our microbes love diversity and need a wide variety of foods to thrive.

Her advice? "Switch it, don’t ditch it, at least until your symptoms ease," she shares. "The end goal should always be to identify your personal bloating triggers and retrain your gut to be able to digest any trigger foods without any issues."

That said, if you’re still keen to establish some common seasonal culprits, these below foods are worth considering.

5 foods that may be triggering bloating at this time of year

1. Mixed beans

You'll likely know that mixed beans are great for your gut, packed with prebiotics which Dr Rossi describes as "gut-loving fertilisers for your microbes."

That said, beans are rapidly fermented by your microbes, which means that if you have a sensitive gut, it can trigger a lot of excess bloating, she goes on.

Try this: "It could be worth switching to firm tofu if you’re struggling with a bloating flair-up," she recommends. "Don’t forget to reintroduce beans when symptoms ease, as they’re a great source of gut-loving fibre and can help you to reach your 30g daily target. Simply start by halving your serving size, and gradually increase over time."

2. Dried fruit

Dried fruit is a staple around this time of year - not only does it provide quick-release energy, but it's often found in our Christmas cakes and bakes, meaning we all likely consume more of it at this time of year.

That said, while dried fruits can be a great way to add plant diversity to your diet, they're also a concentrated source of fructose which, the doctor explains, can limit absorption and lead to fructose malabsorption, sending your microbes into a feeding frenzy.

Her advice? Don’t stray from fruit completely. Instead, switch to whole fruit alternatives like oranges. clementines or blueberries.

3. Pasta

Did you know? "It's not normally the gluten component of pasta, but the fructan component that most people have issues with," shares Dr Rossi.

She advises visiting your doctor if you're worried about gluten sensitivity or coeliac disease. But if you believe fructan may be the culprit, she advises that you can train your gut to increase your tolerance over time.

"Again, don’t cut these foods out completely — just like with beans, keep the portions small, to begin with, and gradually increase your portion sizes over time," she shares. "To relieve any immediate gut flair-ups, you may want to switch to oats or quinoa, which are both low in fructans."

4. Onion and garlic

While onion and garlic are powerhouse flavours in winter, they're also common triggers of gut symptoms.

"They're both high in prebiotics and can cause gut symptoms, including bloating and cramps, particularly for those with irritable bowel syndrome, otherwise known as IBS," Dr Rossi explains.

Try this: If you’re still looking for the umami flavour in your meals, she advises trying using asafoetida powder. "You need to fry it in oil before adding it to any dish to ensure you get the flavours just right," explains Dr Rossi.

5. Brussel sprouts

Last but by no means least, brussels sprouts can cause bloating. While they're a bit like marmite, some may be sensitive to the fructans they contain.

"But rest assured, you don’t need to cut them out entirely," reassures the doctor. "Limiting yourself to no more than two per sitting should prevent your microbes from going into a feeding frenzy and better support digestion," she concludes.

Bottom line: There are so many myths and misinformation about bloating on social media today, which can often worsen bloating issues and prevent you from finding the science-backed solutions you need. If you want to test your bloating knowledge and get the facts, try Dr Megan's free bloating quiz, here.

Shop MC UK approved fit kit now:

Ever heard of the Atlantic diet? It's currently trending, with Google Searches around the topic currently at breakout - which means it's being Googled more than ever before.

A disclaimer, before we start - we're sceptical of popular diet fads here at Marie Claire UK and never promote restrictive or dangerous routines that promise the world and nearly always fail to deliver. Healthy living is about balance, after all, and focusing on what nutrient-dense foods you can add to your diet, not which you should be taking away.

That said, when I saw this new approach to nutrition spiking on Google engines this month, it caught my intrigue. Why? Well, because it's significantly similar to the ever-popular (and research-backed) Mediterranean way of eating, which has been riding a wave of popularity recently. Both focus on plants, whole foods and healthy fats, and so it’s easy to see why experts talk about the approach to nutrition quite so highly. 

The Atlantic diet is (literally) a stone’s throw from the Mediterranean way of eating, requiring no complicated ingredients or restrictions. In fact, chances are you're already eating in a fairly similar way.

Why take the time to read up on the new trending approach to food? Simply, because the diet boasts some impressive benefits. Just like its geographical relative (we’re going with cousin), the Atlantic diet is associated with increased longevity and a reduction in chronic diseases such as cardiovascular disease, stroke and diabetes.

Intrigued? Us too, which is why we turned to the experts to get their take. Keen to learn what exactly the Atlantic diet is, plus how it differs from the Mediterranean diet? Then you'll have to keep scrolling. Read more expert-backed, science-approved MC UK nutrition content with our guides to healthy snack ideas, healthy smoothie recipes, and healthy dinner recipes, which promise to make piling your plates with nutrients easy. Plus, don't miss our explainer on what to eat before a workout, from a nutritionist.  

The Atlantic diet: your complete guide

What is the Atlantic diet?

Ok, first things first: if you’ve never heard of the Atlantic diet – you’re in the right place. As the name suggests, it’s a way of eating common along the Atlantic coast.

“The Atlantic diet refers to a dietary pattern found commonly in Northwest Spain and Portugal,” explains doctor and nutritionist Dr Sarah Cooke. “It is based around whole foods, minimally processed foods and home-cooked meals. The foods consumed are generally seasonal and farmed locally.”

As you might expect, this way of eating is based on lots of fresh fish, seasonal fruits and vegetables, potatoes, nuts, legumes, bread, cereals and olive oil. Additionally, the diet contains a moderate amount of dairy products and lean meat, particularly pork, creating a well-balanced and inclusive diet.

What does the science say about the Atlantic diet?

While not as widely studied as the Mediterranean diet, the research into the Atlantic diet is compelling, to say the least.

It seems it's no coincidence that people living in the Atlantic regions of Spain and Portugal have among the lowest rates of heart disease in the world.

Here's the science bit: studies such as this one, published in the Journal of the American Medical Association, show that following an Atlantic diet for six months resulted in a reduced risk of developing metabolic syndrome, a cluster of conditions that increases the risk of heart disease and diabetes.

Further research, published in the journal Nutrients reveals that, combined with an active lifestyle, the Atlantic diet is associated with lower total cholesterol and triglycerides (fatty acids in the blood), lower rates of obesity and lower pulse wave velocity values.

What are the benefits of the Atlantic diet?

Scientific benefits aside, there are excellent reasons to consider eating in a more Atlantic-style way.

1. It's good for gut health

"This pattern of eating has positive effects for long term health," agrees Dr Cooke. "Eating seasonally encourages plant diversity in our diets, which is great for gut health and the diet is also rich in micronutrients such as iodine, calcium, zinc and selenium, important for immune health (zinc), thyroid function (iodine), healthy bones and brain health, among others."

2. It benefits our brain and heart health

The inclusion of plenty of locally-sourced fish in the diet provides not only essential fats and protein, but is an excellent source of omega-3 acids, essential for brain and heart health, as well as reducing inflammation in the body.

3. It reduces inflammation

As a general rule, inflammation in the body isn't a good sign. Case in point: the World Health Organisation ranks chronic inflammatory diseases (such as stroke, cancer, heart disease and diabetes) as the greatest threat to human health.

However, the Atlantic diet has been shown in studies (such as this one, published in the Journal of Atherosclerosis) to lower inflammation, as well as reduce blood pressure and blood fat in the majority of people.

"We know that processed foods and the inflammation they cause are linked to many chronic diseases and obesity," says Dr Charlotte Norton, chief medical officer of The Slimming Clinic. " The fact that these aren’t present in the Atlantic Diet is an important part of how it benefits health and overall wellbeing."

4. It's rich in vitamins and minerals

Additionally, the Atlantic diet focusses on locally sourced, sustainable ingredients and meals cooked from scratch, upping their nutrient content further.

"The combination of whole grains, vegetables, pulses, nuts, fruits, and fibre in the Atlantic diet are rich in antioxidants, vitamins and minerals," says Dr Norton, "These are all important for overall health, as well as key for a healthy heart and blood pressure."

How does the Atlantic diet differ from the Mediterranean diet?

At first glance, the two ways of eating seem remarkably similar, but there are a few key differences.

"The Atlantic diet contains more starchy carbs in the form of pasta and potatoes, rice and bread than the Mediterranean diet, which is primarily plant-based," says registered nutritionist Karen Preece Smith.

"As such, it may feel less restrictive for some people. As meat, red wine and dairy are encouraged on the Atlantic diet, it may also feel more flexible and accommodating as a lifestyle approach longer term and therefore more sustainable than it's Mediterranean counterpart."

How do I follow the Atlantic diet?

Keen to give the Atlantic diet a go? We don't blame you - it sounds utterly delicious.

But if you're wondering how to go about it, we've got you covered. The good news is that, with the exception of limiting processed foods, there aren't too many rules. It's more about enjoying a sustainable and largely fresh diet.

1. Consider the origin of your food

"Think about the origin of your food - did it fly, swim or grow from the ground? If so, include it in your diet," says Preece Smith. "Once you have worked out the daily foundations of meat, fish, plants and healthy fats (such as olive oil), then you can include a serving of fibre such as a starchy vegetable, bread or rice, along with some dairy such as cheese or yoghurt."

2. Focus on local, seasonal produce

Don't forget the focus is on local, seasonal produce - Dr Cooke recommends aiming for around five servings of sesonal fruit and vegetables per day, alongside wholegrains, beans and pulses. And don't forget to cook with olive oil!

3. Enjoy it

But above all, food is about enjoyment - and the best way of eating will always be one that brings you joy and is achievable and sustainable with your lifestyle.

"Remember, this style of eating is as much about community and traditional values as it is the food itself," advises Preece Smith, "so enjoy preparing meals at home from scratch and sharing them with friends and loved one, alongside an Atlantic diet-approved glass of red wine!". Sounds good to us.

Shop MC UK approved nutrition essentials now

Em The Nutritionist is arguably one of the most popular nutritionists in the UK right now. Shooting to fame and amassing over two million social media followers, the glowing chef has inspired millions to give healthy cooking a go.

Her USP? She makes simple, tasty, nutrient-dense food that you actually look forward to eating, coming up with clever protein, fibre, and vegetable-packed twists on sandwiches, soups, cakes and more. While nutrition influencers in the past have been more - shall we say, prescriptive - Em is the poster girl of the 2026 approach to wellbeing, one where food is intrinsically linked with how you feel and focuses on what you can add to your plate, rather than cut out.

"I’ve always been passionate about good food that nourishes both your body and mind," she shares exclusively with Marie Claire UK. "If you don’t enjoy it, what’s the point?" She reckons that this is because she comes from a family of chefs, where food was at the forefront of any occasion. "That said, when I was introduced to the world of nutrition, it was all about diet restriction." Her cookbooks aim to break that mould entirely, though, reminding her millions of followers and fans that food is never just about nutrients, but rather, joy, too.

Whether you're after simple savoury breakfast ideas that you actually look forward to, easy meal prep ideas, or quick protein-and-veg packed air fryer dinner recipes (because yep, she loves an air fryer), Em gets our vote. I don't know a single MC UK staffer who hasn't made one of her recipes, so much so that at least five of us pre-ordered her most recent, now Sunday Times best-selling, book.

Keen to try a few of her recipes before buying? Below, she shares some of her go-to meals, including her favourite breakfast tacos and a veg-packed glow bowl from the book. We've also included some of team MC UK's go-to recipes, including that crispy potato salad. Keen to read more of Em's philosophy for life? Scroll the Em The Nutritionist health hacks she advises all of her clients to try, here, plus our go-to healthy breakfast ideas, healthy snack ideas, healthy smoothie recipes, and what to eat after a workout, too.

20 quick, simple and delicious Em The Nutritionist recipes to make tonight

Breakfast recipes

1. Morning tacos

What the nutritionist thinks? "These are so delicious and so quick, too," English shares. "I could honestly eat them for breakfast every day. The corn tortilla really makes these so I highly recommend you seek them out, but otherwise mini wheat tortillas will work fine. So simple, these will leave you feeling full, satisfied and balanced, plus they’re great served with a dash of hot chilli sauce too."

Serves: 1 | Takes: 15 minutes | Macros: 16g protein.

Ingredients:

• 1/4 ripe avocado
• 1 spring onion finely diced
• Handful of cherry tomatoes, diced
• Squeeze of lemon juice
• Pinch of dried chilli flakes, plus extra to finish
• 5 basil leaves, chopped
• 2 medium free-range eggs
• 2 corn tortillas
• 10g feta cheese
• Salt and pepper
• Optional toppings: 1 tablespoon whole basil leaves
• 1/2 spring onion finely diced
• 1 lemon, cut into wedges.

Method:

1. Begin by mashing the avocado in a bowl and then mixing with the spring onion, tomatoes, lemon juice, chilli flakes and basil. Season with salt and pepper to taste.
2. In a separate bowl, whisk the eggs, adding a pinch of salt and pepper. Over a low heat, gently scramble the eggs in a nonstick pan.
3. Toast your tortillas until lightly browned and crisp.
4. Generously spread the avocado mixture over each, followed by a layer of scrambled egg. Finish by crumbling the feta over the top and adding an extra pinch of chilli flakes.

2. The Glow Bowl

What the nutritionist thinks? "Back in lockdown, I used to have a Deliveroo kitchen and my Glow Bowl was one of my best sellers," she shares. "A heavenly mix of grains, feta, jalapeno hummus, roasted squash and pickled red onions. This stores really well and makes for great meal prep."

Serves: 4 | Takes: 35 minutes | Macros: dependant on protein source.

Ingredients:

• 500g (1lb 2oz) peeled, deseeded butternut squash
• 1 tablespoon za’atar spice mix
• 1 tablespoon olive oil
• 1 jar of jalapenos
• 250g cooked grain of choice
• 60g rocket leaves
• 200g feta cheese, crumbled
• 200g hummus
• Protein of choice (cooked chicken, tofu, prawns, etc.)
• 80g pomegranate seeds
• Salt and pepper
• 1 lemon, cut into wedges, to serve
• For the pickle: 150ml white wine vinegar
• 100ml water
• 1 tablespoon caster sugar
• 2 red onions, sliced into rounds
• For the dressing: 150g (2/3 cup) natural yogurt
• 1 tablespoon tahini
• Juice of 1 lemon
• 1 teaspoon honey.

Method:

1. For the pickle, pour the vinegar and water into a pan, add the sugar and bring to a simmer. Remove from the heat and immerse the red onion slices in the liquid. Let them pickle as you continue with the prep.
2. Preheat the oven to 230°C/210°C fan (450°F) Gas Mark 8 or set an air fryer to 200°C (400°F).
3. Cut the squash into 2cm (¾ inch) cubes and add to a heatproof bowl. Season with the za’atar spice mix and some salt and coat in the olive oil. Microwave on HIGH for 5 minutes, then spread out on a baking tray and either roast in the oven, or in the air fryer, for 10 minutes. Remove and set aside.
4. In a bowl, mix the dressing ingredients (yogurt, tahini, lemon juice and honey) together with a pinch each of salt and pepper, and set aside.
5. Make a jalapeño sauce by tipping the entire jar of jalapeños, including the brine, into a blender or food processor. Blend to achieve a chunky consistency. Store any leftovers in the original jar in the refrigerator, where it will last for a month.
6. Microwave your chosen grains to heat through.
7. Divide the rocket between 4 bowls, to create the base. Divide the grains, feta, roasted squash and hummus between the bowls. Create a well in the hummus using the back of a spoon and add 1 teaspoon of jalapeño sauce to each. Add any extra protein of choice.
8. Finish with the drained pickled red onions and the pomegranate seeds and serve with the dressing and lemon wedges.

3. Hot honey cottage cheese toast

4. Cottage cheese bruschetta avocado toast

5. Apple crumble overnight oats

6. Lemon blueberry oat breakfast muffins

7. High protein fluffy french toast

8. Speedy baked spinach and feta eggs

Lunch recipes

9. Joe & The Juice-style egg and avo pitta

10. Crispy smashed potato hot smoked salmon salad

11. Salmon and spinach filo cottage cheese quiche

12. Lighter Caesar salad with garlic bread crouton crumb

13. "Better than Heinz" tomato soup

14. Ginger and lime broth

15. 5-a-day cheddar chicken chilli

16. Skin Glow Mackerel Protein Toasts

17. Honey Lemon Chicken Proten Prep Boxes

Dinner recipes

18. Crispy rosemary chilli chicken with honey avocado jalapeño slaw

19. Baked cod with tomatoes, fennel and olives

20. Chicken and apricot Kofta protein bowls

21. Satay skewers with sweet and sour slaw

22. Crispy baked parmesan chicken with basil goddess salad

23. A nutritionist's 5-a-day lasagna

Dessert recipes

24. Healthy three ingredient whipped pistachio pudding pots

Shop the cookbook now:

So, you're on the hunt for a healthy meal delivery service that's tasty, nutrient-dense and also won't break the bank (cost of living crisis, we're looking at you).

Lucky for you, you're in the right place. My name's Ally Head and I'm the Senior Health Editor here at Marie Claire UK. I'm a fan of building a healthy lifestyle that doesn't cost the earth. For me, one of the simplest ways of doing this is having the freezer stocked with simple, tasty, healthy options for those days when you really don't have the energy (or patience) to cook. Yep - it happens to the best of us.

Naturally, we wouldn't want to recommend anything without having tested it - so, between the team, we've tried out eight different healthy meal delivery services for you. There are some good ones - keep scrolling for our favourites. Don't miss our guides to what to eat after a workout, and healthy snack ideas, while you're here.

8 best healthy meal delivery options to have on your radar

1. Fresh Fitness Food

From £26 a day | 5/5 rating | Macro-focused meal prep delivered to your doorstep | Minimal waste.

What we thought when testing:

Shannon Lawlor, Executive Beauty Editor, thought: "I'm not the sort of person who plans and preps their meals ahead of time. Instead, I tend to just eat whatever is quick and easy to prepare, or more often than not, order a Deliveroo. Not only is this terrible for my bank account, it's also not great nutritionally. At the start of this year, I made it my mission to take more care over what I'm eating, and Fresh Fitness Food seemed like the perfect way to start off."

"I loved that I could express what I wanted out of it before my meal plan was prepared. I mentioned that my main objective was healthy fat loss, so my meal plan was designed with a calorie deficit in mind—but all of this is completely customisable and tailored to you as an individual."

"The delivery process is exceptional. Every morning when I woke up, my cool bag containing three meals was waiting for me on my doorstep. It's worth noting that if you live in a block of flats with no concierge or don't have a front door where you feel comfortable having it left on the doorstep, this could be an issue as they are delivered overnight."

"As for the food itself, I was blown away. It tastes exceptional and is just as delicious cold as it is warm. The portions are perfect, and I felt more than fine doing my daily workouts without feeling empty or like I needed more food. I love the customisation aspect and think it's really well-considered. All in all, it's two huge thumbs up from me."

Ally Head, Senior Health and Sustainability Editor, thought: "If you're after a real deep dive into your macros, then Fresh Fitness Food is the one for you. Their expert team will tailor a meal plan designed to your personal requirements - anything from weight gain, to muscle build, to maintenance - and deliver three meals a day, alongside juices and snacks, to your doorstep."

"The food is delicious, too - they don't scrimp on portion size and make sure you've got a real variety every day. For fitness fanatics, I'd say this is the best meal delivery option you can opt for."

freshfitnessfood.com

2. Apres Food

From £6.95 | 4/5 rating | Delicious home-cooked freezer meals | Minimal waste.

What we thought when testing: Ally Head, Senior Health and Sustainability Editor, thought: "I was pleasantly surprised by Apres Food, who offer nutritious home-cooked food that you can pop in the freezer for times when you're simply too busy to cook but don't want to order takeaway."

"The food is all organic and prepped by top chefs and qualified nutritionists. Fancy a treat? Their sticky toffee pudding is to die for. Life is all about balance, after all."

apresfood.com

3. AllPlants

From £6.75| 4.5/5 rating | Balanced nutrition, vegan | Minimal waste.

What we thought when testing: Ally Head, Senior Health and Sustainability Editor, thought: "AllPlants are reshaping the market when it comes to vegan food - their dishes are so tasty and versatile, you genuinely can't notice that they're not meat. My favourite is the Power Plant bowl, but their Green Mac and Cheese is also delicious."

"I love the brand's ethos and that everything is made by professionally trained chefs in-house - plus, they're a certified B Corp brand, so you know you're spending money with a brand that genuinely cares about the planet, too."

allplants.com

4. PRESS Health Foods new ready meals

From £8 | 3/5 rating | Most meals were a balance of carbs, fats and protein | Recyclable plastic but could have been better

What we thought when testing: Ally Head, Senior Health and Sustainability Editor, thought: "I'm a big fan of PRESS juices so when I saw they'd launched their brand-new ready meals, I was keen to try. All vegan and made from natural ingredients, they're all - bar one risotto - high protein, too, offering great office lunches for post-gym. The meals were filling, tasty, and ready after just 3 minutes in the microwave, too. Plus, they froze well, which made for great grabbable "I forget to make lunch" options."

"I wasn't impressed with the recyclable plastic, though - I thought that the brand could have done more to make the packaging eco-friendly."

press-london.com

5. HelloFresh

From £33.48 (two people, three recipes) | 4/5 rating | Five a day stated on the recipe card | Cardboard packaging can be recycled but plastic used for the food containers.

What we thought when testing: Grace Lindsay, Writer, thought: "If, like me, you're a bit of a novice when it comes to the kitchen, I couldn't recommend Hello Fresh enough. The service allows you to select from lots of different dinner ideas, and delivers perfectly proportioned ingredients to your house, meaning you are never wasting food as you only have as much as you need."

"There are lots of different meal ideas to choose from, whether you are vegetarian, are looking for dinners under 650 calories or want quick 20-minute recipes to whip up in no time. The ingredients each come with a recipe card with simple steps to follow. I've picked up so many cooking skills along the way, and feel so much better now that I am eating fresh, whole produce every night instead of my usual microwave meal."

hellofresh.co.uk

6. Green Chef home food kits

From £3.35 per serving | 5/5 rating | Choose from keto, lower-carb, flexitarian, vegan and vegetarian | Carbon neutral.

What we thought when testing: Ana Ospina, Senior Art Editor, thought: “Green Chef sent meal kits with pre-measured ingredients and straightforward recipes a beginner chef could follow."

"I received a box packed with high-quality ingredients - including vegetables, seasonings, sauces, grains, meat, poultry, and fish, depending on the meal plan you pre-selected. It came with easy-to-follow recipe cards. The portions were just right and they incorporated a lot of flavours and textures, so the meals were tasty and satisfying. My favourite was the spiced cod tacos, which were easy and delicious. I was really impressed by the quality - the food and recipes were outstanding. Green Chef is good for foodies and anyone who likes to cook, but maybe wants a bit more variety in their meals and doesn’t mind spending time in the kitchen to prepare."

"I also liked how eco-friendly Green Chef is, they work with British suppliers, so the food is seasonal and ingredients have lower emissions. They’re 100 per cent plastic and carbon-neutral and committed to sourcing ingredients that are free of GMOs, pesticides, and antibiotics. One thing to note is the meals did take longer to prepare than stated.”

greenchef.co.uk

7. Balance Box ready-made meal plan

From £26.99 per day | 4/5 rating | Nutritionally-complete meals | Ethically sourced ingredients.

What we thought when testing: Ana Ospina, Senior Art Editor, thought: “The meals are very healthy and packed full of fresh ingredients. While some are designed for day-to-day, the ones I tried are designed for weight loss, and it didn't feel like I was dieting at all. All the pre-prepared meals have plenty of protein and fibre-rich fruit and vegetables, so they do a good job of keeping you feeling full. I especially liked the snacks, which were delicious bars packed full of nuts and dried fruit."

"The meals are devised by a nutritionist so they have all your essential vitamins and nutrients and everything is worked out for you. The meal plans contain breakfast, lunch and dinner along with two snacks, with the whole lot totalling either 1200 or 1800 calories a day, depending on whether you want to lose weight or maintain. It’s easy to follow – you don’t have to think about your meals at all as it’s all done for you. It’s perfect for people who have very busy lifestyles who want to eat well - but be warned, it is pretty costly.”

balancebox.com

8. The Detox Kitchen

From £29.99 a day | 4.5/5 rating | A balance of protein, fat and carbs | Minimal packaging.

What we thought when testing: Ally Head, Health and Sustainability Editor, thought: "I love The Detox Kitchen meals. Not only do you know that they've been prepped with care and packed full of good-for-you ingredients, the recipes are really innovative, too."

"I was pleasantly surprised at how fresh and filling all of the dinners were, and I love that the delivery comes with snacks and juices, too. The packaging was minimal and I didn't have to throw away loads of plastic - normally a downside of delivery services like this. Plus, Gwyneth Paltrow is a fan... which gets a yes from me. Healthy meal delivery, sorted."

detoxkitchen.co.uk

9. Frive

3-day meal plan: from £35 per week | 4.5/5 rating | Made from 100% whole foods with no low-quality seed oils | Restaurant-quality meals.

What we thought when testing: Sofia Piza, Junior Fashion Editor, thought: "From from the get-go, you're greeted with meticulously packaged meals that are easy to unpack and store in the fridge. Once reheated, they are as tasty as you'd expect. With a blend of whole foods and grains, you can rest assured that all macros are accounted for, ensuring a balanced meal.

"Allowing you to choose your own health goals, the number of meals, the number of people eating, and more, it simplifies the process and was a true aid for my husband and me, who usually resort to eating out after a busy day in the office."

"As for the meals, I am still dreaming of Frive's grilled rib-eye steak, which, yes, tasted just as delicious when microwaved. I especially liked the variety of meals, many of which seemed extremely elaborate for a meal delivery service, further adding to its allure. Choose from mango chicken, saffron and paprika chicken thighs, or beef pho; you really can't go wrong."

frive.co.uk

10. Calo

From £13.77 a day| 5/5 rating |chef-crafted ready meals, adjustable plans, including Balanced, High Protein, Gut Health, Vegetarian.

What we thought when testing: Ana Ospina, Senior Art Editor, thought: “The chef-led healthy-eating ready-meal delivery service has multiple plans, offering over 100 menu options. Its app is simple to adjust or swap meals, and there’s plenty of food – every day includes breakfast, lunch, dinner and two snacks. I tried the high-protein plan, which exceeded expectations. It included dishes such as roast chicken, red Thai curry, Gochujang beef pasta and items from the limited-edition Indian menu by chef Anjula Devi, which I loved. I was surprised how filling the meals were - I often didn’t need the snacks."

“I’ve tried a few food delivery services, and I’d easily give this a 5/5, for taste, portion size, and quality. The daily delivery meant everything was fresh, compared to food services which deliver in bulk, and there was a good variety of diverse, flavourful dishes. Best of all, the meals were ready in around three minutes, so it’s incredibly convenient. I highly recommend it if you’re looking for a healthy, high-protein meal service that doesn’t sacrifice taste or variety.”

calo.app

Magnesium supplements might seem a little simple to be the biggest trend of the moment, especially in a world where health routines tend to be OTT (read: sleepy girl mocktails and metabolism tracking). Alongside the likes of Ashwagandha and creatine, the mineral is non-stop trending right now - and it might be one of the most sensible health hacks we've come across.

You see, up to 15% of healthy women are thought to be deficient in magnesium, according to a 2021 paper from the Nutrition and Food Science Journal, with a further BMC Pregnancy and Childbirth paper finding that it might be even more, with up to 79% of pregnant women and 55% of women with hormonal conditions low in the mineral. 

In short: there are a lot of us not getting enough magnesium. Wondering why? Well, magnesium needs to come through our diets, so if you're skipping foods high in magnesium, then you might not be eating enough. "Magnesium is found in a variety of foods including dark leafy greens, wholegrains, nuts and seeds, Brazil nuts and chia seeds," says Maz Packham, nutritionist at Nourishful Nutrition. "Do note, though: increasingly poor soil quality can mean we are not getting as much of this important mineral through our diets as we used to." 

Bottom line: Even if you're eating loads of the mineral, magnesium levels can be depleted through our lifestyle. "High stress levels, excessive alcohol intake and some medications can deplete magnesium and we can also lose it through sweat during intense exercise," she goes on. 

She's here to explain exactly why your magnesium levels are so important. And I - Chloe Gray, a Health and Fitness Editor - want to share what happened when I supplemented with magnesium, too. Don't miss our guides to the best stress supplements and menopause supplements, while you're at it.

Magnesium supplements: your guide

What is magnesium?

"Magnesium is a mineral that is needed for over 300 different reactions in the body and is involved in everything including sleep, mood, bone health, blood pressure and energy production," details Packham. "As an electrolyte, is also plays a role in maintaining fluid balance in the body, nerve and muscle function and helps regulate hydration." That's a lot of reasons to top up on your magnesium - and women need around 270mg a day of the nutrient for health, according to the NHS. 

With 100g of spinach containing 79mg of magnesium, or 10g of cashews giving you 25mg of the mineral, it should be pretty simple. But remember: our lifestyles can drain the magnesium bank, meaning we're in constant catch-up. One study showed people with alcohol use disorder had magnesium levels around 32% less than controls due to "the alcohol's effects on the kidneys and liver and their functions resulting in decreased absorption and transportation [of minerals]." A Magnesium Research paper also reported that strenuous exercise increases the amount of magnesium lost in urine and sweat and may lead to a 10 to 20% increase in requirements.

What are the benefits of magnesium?

Given how vast magnesium's role in the body is, the side effects of being low or deficient in magnesium also range a lot. "Low magnesium has been linked to neurological problems like migraines as well as chronic pain," explains Packham. "Muscle cramps are one of the most common symptoms of magnesium deficiency as the mineral is needed for nerve and muscle function." 

Indeed, studies - like a 2022 paper from The Journal of Strength and Conditioning - show that supplementing with magnesium helped ease post-workout muscle pains as well as exercise performance. It's why Epsom Salts - a form of magnesium that you sprinkle into the bath - are so popular among those who train hard. Plus, a 2017 review found that magnesium's impact on muscle health and pain means it's effectively aided period pains and PMS. 

Magnesium can also hugely benefit our mental health. "In times of chronic stress, magnesium can become depleted, so it’s worth looking at supplementation to support the body and mind during stressful periods," explains Packham. In fact, the link between magnesium and mood seems to be circular: stress depletes magnesium and low magnesium increases perceived stress and lowers mood, so it's vital to ensure you're getting enough. 

Then there's the sleep side. "Magnesium is dubbed nature’s tranquiliser for its relaxation benefits," says Packham. "It’s been proven to work on GABA receptors in the brain - GABA is a calming neurotransmitter that supports relaxation."

Who should supplement magnesium?

Supplementing always needs to be done with your own individual health in mind. The NHS doesn't advise that anyone goes over 400mg of magnesium a day, so be mindful not to over-supplement, especially if you eat a lot of magnesium-rich foods. 

"Anyone with kidney problems should seek advice from an expert before supplementing magnesium too," says Packham. As ever, always check with a medical professional before adding supplements to your diet. 

How, when and what type of magnesium to choose will also come down to your individual requirements. "There's very good evidence that magnesium glycinate can support sleep, while magnesium citrate is good for people with constipation as it quickly stimulates muscle contractions in the intestines which helps to cause a bowel movement - though this can cause diarrhoea in some people," she explains. 

"For women in their perimenopausal and menopausal years, magnesium is an important mineral to support bone health, working with vitamin D to facilitate absorption of calcium in the gut," she goes on.

So, when should you be taking yours, if you're keen to give it a try? Magnesium can be taken at any time of day, she says, "but I recommend my clients take it in the evening with food to get the most from its relaxing benefits."

"I tried magnesium supplements and couldn't believe the difference they made"

As a Wellness Editor, I get to try my hand at a lot of supplements. So the first time I supplemented with magnesium, I didn't even know it. I was testing Holland & Barrett's Gut Powered Night Capsules - a blend of probiotics, vitamins, minerals and herbal blends designed to help you sleep - to try and stop waking up in the night. Spoiler alert: it worked a treat. I felt so relaxed, slept well (with no waking) and felt more energised during the day. 

Spurred on by my positive experience, I decided to properly dig into whatever magic ingredients had helped me out - and it seemed magnesium was the hero. Turning back to magnesium, this time with VitaBiotics Ultra Magnesium, within days, my body felt less stressed out and my muscles way calmer (my muscles had been feeling achy and heavy after workouts). I even noticed that my period cramps were a little more manageable during my next time of the month.

I don't believe in continuously living by supplements and much prefer a food-first approach, but every time I've felt like I could use a little more love I've turned back to magnesium and been blown away. In fact, as I'm writing this, I've just re-stocked some of my favourite products to support my sleep cycle and to take in the lead-up to my period, just in case. 

For the supplements I recommend, keep scrolling.

4 best magnesium supplements: 

1. Best affordable magnesium supplement

What we thought when testing? An affordable tablet that contains 100% of your daily recommended allowance of magnesium in just two pills.

2. Best magnesium supplement for sleep

What we thought when testing? Maz Packham recommends this for topping up her magnesium. "Containing magnesium and the amino acid L-Glycine, this is a dream combination for sleep support," she says. Not to mention, the brand is a certified B Corp.

4. Best magnesium supplement for relaxation

What we thought when testing? Another recommendation from Packham, this is a great choice for those who just want to top up their levels of magnesium without worrying about overdoing it. 

2. Best bioavailable magnesium

What we thought when testing? These capsules contain three types of magnesium (marine magnesium, magnesium bisglycinate and magnesium threonate) all selected for their superior bioavailability.

When I saw the M&S gut shot land on shelves last month, I was intrigued, to say the least. Designed alongside the team at Zoe, the science nutrition company co-founded by Professor Tim Spector, the new gut shot promises to deliver over five billion live cultures from fourteen different strains in one 150ml drink. 

As far as trending topics within the wellness realm go, gut health (specifically, improving one’s own) is a pretty positive one. From digestive function to mental wellbeing, research has proven that gut health is linked to many of the body’s vital processes, suggesting a correlation between the quality of your gut microbiome and the efficacy with which your body fulfils various responsibilities, such as breaking down food and absorbing nutrients. 

While even among the most skilled scientists there are still many unknowns where the gut is concerned, one thing's for sure: as more connections between gut health and overall wellbeing emerge, we become hungrier for gut health "hacks" to tweak, enhance, and upgrade the health of our own in an attempt to improve how our bodies function and reduce unhealthy gut symptoms. Which is where the M&S gut shot comes in.

At the time of writing, there are 491.7 thousand uses of the #guthealth hashtag on TikTok, and social media isn’t the only place we’re seeing an uptick of interest in the topic. Online grocery store Ocado has witnessed a 247% increase in searches for "gut health" on its website since 2021. The stats speak for themselves – but is a gut health shot the answer? In the name of journalism, I tried one every day for a week to find out. Do read our guide to the much-debated leaky gut, while you're here.

M&S gut shot review - so, is the world-first really worth trying?

What is the new gut health shot from M&S and Zoe?

Portioned in small white bottles with a bright yellow label, a la the Zoe branding, the new gut shot is a kefir beverage that packs a punch. Made from whole fermented milk and fruit, including blackcurrant, strawberries, baobab and blueberries, it also promises to contain an impressive five billion live cultures - not bad for a small drink.

It’s based on nearly a decade of Zoe’s microbiome research, created to support gut health. According to Claire Richardson, M&S food product developer of the Gut Shot, it’s not just any gut shot, it’s a M&S and Zoe gut shot (presumably said in the iconic M&S advert tone).

“We’ve combined the world-leading gut health expertise of Zoe nutritional scientists, with the quality and taste you’d expect from M&S, to bring you the ultimate daily shot, with billions of live bacteria, to help support your gut health,” she says.

“The Gut Shot is unique, it combines a mix of live probiotic strains as well as other ingredients including fibre and polyphenols from colourful fruits all of which support gut health. Plus, it contains calcium and fibre and there’s absolutely no added sugar or sweetener, artificial gums or emulsifiers so you know you are really getting a shot of goodness every morning.” 

What are the main benefits?

While there remain many question marks on the topic of gut health and how to improve it, some research does indeed indicate that fermented foods, including kefir (a fermented milk drink that bears similarities to yoghurt – only with a thinner consistency) may facilitate alterations in the gut microbiota composition (in other words: microorganisms, including bacteria, fungi, and viruses that reside in the digestive tracts). More science is needed on the subject, but the research so far is promising.

“Gut health and an optimal gut microbiome are vital for our overall health,” says Professor Tim Spector. “Increasing the fibre in our diet and introducing fermented foods such as kefir are evidence-based ways to help our gut microbes keep us happy and healthy.

“At Zoe, we are passionate about giving people simple tools to improve their gut health. Thanks to our partnership with M&S, everybody can add fermented food and fibre to their daily life in one easy gut shot.”

What does an independent nutritionist have to say?

When I asked BANT registered nutritionist Eva Humphries for her unbiased opinion of the Gut Shot, she gave them a thumbs-up for convenience.

“Our gut is home to trillions of bacteria and other microorganisms, collectively known as the gut microbiome," she explains. "A "healthy" gut microbiome is understood to be diverse and large in number."

That said, sadly many of the practices of normal human life may deplete our gut microbes over time, she goes on. She lists stress, alcohol consumption and a poor-quality diet as factors likely to have an impact on your gut health. “Gut health shots like the M&S x Zoe one work on the basis of introducing new or more of the beneficial microbes in an easy-to-consume format."

“If your diet isn’t great or you spend a lot of time indoors or perhaps you are over 65 years of age, gut health shots like this would likely confer a benefit since they’ll probably introduce new beneficial microbes.”

That said, Humphries emphasises that gut health shots such as these are only part of the solution. “Eating a wide variety of plants and getting outdoors daily are still important factors in gut health that shots like this won’t be able to deliver.” 

What happens when you drink a gut health shot every day for 7 days?

Days one to three

Before the gut health shots arrive in the mail, I’m none the wiser as to what’s actually in them. I’ve scanned the billions-of-bacteria tagline, but I haven’t looked at an ingredients list. I’m quietly relieved when they arrive and I learn they’re just single servings of fruity kefir – in part, because I already know I enjoy the taste of kefir and I’m familiar with its merits for gut health, also because I had been imagining something far more complex.

While many of my incredible colleagues have tried (and rate) Zoe’s protocol, which provides you with personalised intel on your blood sugar and gut health following various tests and the wearing of a blood sugar sensor, I’ve consciously avoided trying (or writing about) it myself for a couple of reasons. The first is personal - for a period of time in my twenties I was all-consumed with my diet, my exercise routine and my health. I counted every calorie I consumed and obsessively alternated between cutting out gluten, dairy, carbs, processed foods on a loop in a misguided attempt at attaining "good" health. What I ended up with was quite the opposite – a sicky feeling in my stomach most mornings from undernourishment, missing periods and a total inability to focus on anything besides my physical wellbeing. I worry that having too much information at my fingertips will trigger these behaviours once more. 

My second reason for steering clear is simply that I don’t believe it’s a protocol necessary for everyone, and that there are easy ways for the generally-healthy population to improve their gut health and energy levels that don’t involve wearing a blood sugar monitor and eating muffins on repeat. But, that’s just me.

Although created in collaboration with Zoe, the gut health shots aren’t a part of the protocol, and they strike me as surprisingly simplistic in concept in comparison to what Zoe is known for.

I know that kefir isn’t quite to everyone’s taste, but I really enjoy the flavour of the drink. To me, it tastes like a cross between kefir and a smoothie. It’s got the tart, tanginess of the fermented milk drink, plus a subtle sweetness from the fruit puree. 

When I start the review, I’ve just come down with a nasty cold and, while I’m well aware that taking supplements and chugging health drinks won’t bring about some miracle cure, I know that getting some more nutrients into my diet – and giving my gut health some attention – can only be a good thing for supporting my recovery, so now seems like a good time to have a fridge full of gut health shots.

By day three, I’m fully invested in the habit. I’ve been drinking the shot somewhere between breakfast and lunch, and I’m starting to look forward to the routine of sipping the fruity kefir while ticking off a work task. Far from a chore, it feels like a little yoghurty treat.

Days four to seven

On the afternoon of day four, I noticed that for the first time in a few weeks I’d been, ahem, regular. Although I don’t have any diagnosed gut issues, I do experience bloating and constipation fairly frequently, and over the past few years I’ve made a conscious effort to increase my fibre intake with oat-based breakfasts and veg-heavy meals for lunch and dinner, which seems to work well. I’m also taking prescribed iron supplements, something that’s associated with constipation. 

Over Christmas, however, my diet unsurprisingly shifted as I got stuck into many roasts and cheese boards and I concentrated less on my fibre intake, and I’m still not yet back in the habit of eating as much veg as I’d like. This means that, despite taking a daily probiotic supplement for the past couple of months, I’m regularly bloated and experiencing mild stomach discomfort. 

Midway through trialling the gut health shots, though, my belly feels less swollen and food appears to be moving through my digestive tract at a reasonable pace. There are a few additional factors that may have influenced this, however. After being sofa-bound with a cold for four days, I’m finally feeling well enough to move my body, and so while I’m not rushing back into strenuous activity, I am clocking up a fair amount of steps. Exercise, research tells us, can aid digestion and relieve constipation. I also just finished a period, so the menstrual-associated bloat I had last week has subsided now. 

There’s no saying for sure whether my happier bowels are linked to the introduction of the gut health shots into my routine, so I ask Humphries to clarify how long it usually takes to notice any changes when you start taking kefir. The answer, she says, isn’t straightforward. “Studies looking at kefir supplementation are generally carried out over a period of three to six weeks. This was a sufficient amount of time to see a benefit in the study subjects, but studies notoriously use a predominantly healthy population.” Perhaps the two are connected, perhaps it’s a coincidence. I’d have to test the shots for longer to get a better idea.

A query I’ve had throughout the trial is why the shots are only sold as single servings (or packs of three), as opposed to multiple servings in a larger bottle. While the single measure is handy for getting your ideal portion size without weighing and guesswork, it’s less eco-conscious. Apparently, though, bigger bottles are in production and will be available to purchase sometime soon.

Another sticking point is that the gut shot isn’t vegan, so those with dairy allergies or simply following a plant-based diet aren’t able to try it. 

After drinking my final shot on day seven, I realise that it was more than two weeks past its best before date and start wondering whether that might have something to do with the digestive effects I experienced. We’ll never know, I suppose.

Would I introduce the gut health shot into my routine permanently?

All in all, I liked the M&S gut shot. I enjoyed the flavour and the routine of drinking it every day, and positive digestive changes which could have been linked with my taking of the daily shot. I think that it’s very likely I, personally, could benefit from introducing kefir into my diet more regularly.

That said, I won’t be committing to drinking this particular gut shot every day – in part, due to the impracticality of storing so many tiny bottles (they aren’t particularly big, but seven of them took up half a shelf in my fridge), and also because of the price point. You can purchase a 1L bottle of kefir for around £3.50 from some supermarkets – less than the cost of two single servings of the M&S x Zoe collab. 

I'll definitely be picking up a gut shot from time to time when I’m on the go or travelling, though. I liked the taste, I liked the ingredients list, and I liked the feeling of supporting my gut when I’m less able to get the nutrients it needs through food. Will you be giving it a go?

How to improve gut health

According to Humphries, there are three key ways to improve your gut health.

1. Aim for a wide variety of plants

“Gut microbes love variety,” she says. “Different plants contain different fibre types and polyphenols which are both fuel gut microbes. The more of this fuel we can give them, the stronger their populations may become.”

Polyphenols, Humphries says, are an area of new research interest. They are plant compounds that may provide health benefits, and they’re usually related to a colour, smell or particular flavour profile. “For example, some berries get their colour from anthocyanin, a polyphenolic compound that research suggests may support the growth of bifidobacteria. Garlic contains allicin, another polyphenol, that is linked with reductions in "bad" bacteria,” she says.

2. Get outdoors daily

Natural environments, such as woodlands and coastal areas, are chock full of bacteria, according to Humphries.

“Interestingly, studies on both children and adults found the more time we spend in natural environments, the more it helps our gut microbes become diverse. Diversity is key for a ‘healthy’ gut microbiome. Conversely, sitting indoors all day may reduce the number of microbes in our gut,” she says. Walking workouts at the ready.

3. Introduce fermented foods

Kefir is just one type of fermented food that can have a positive impact on your gut health. Sauerkraut, kimchi and kombucha are all natural sources of beneficial microbes, Humphries advises.

There are, however, a couple of things to be mindful of. “Go for fermented foods that ‘live’ in the fridge section. Shelf stable products are often pasteurised, meaning the beneficial bacteria are killed,” Humphries says. Secondly, she cautions to proceed slowly. “Introducing too many fermented foods or large quantities may lead to bloating. Effectively, you need to let your gut microbes catch up so smaller quantities consistently may be better in this regard.”

Try the M&S gut shot now:

Health tonics are all the rage on TikTok and Instagram right now - we're looking at you, sleepy girl mocktail. Like many diet fads that take off on social media, tonics come with big promises, from improving your gut health, to bulletproofing your immune system, to overhauling your sleep quality.

Wondering what on earth they actually are? Funnily enough, tonics weren't invented by your favourite influencer, despite what they might claim. Recipes for health tonics are thought to date back around 4,000 years, with roots in ancient cultures including traditional Chinese medicine and Ayurvedic practices. 

It's no surprise these remedies are surging in popularity now, though. Less than two-thirds of workers say their physical and mental well-being are excellent or good, according to research from Deloitte, with one BMCC paper confirming that as many as 76% of people are turning to complementary or alternative therapies to ease stress, anxiety and more.

But getting your therapy right - or at least knowing the true extent of its usefulness - is important, as is debunking the wealth of information you're so regularly served online. To get to the bottom of the trending tonics once and for all, we picked the brains of the wealth of knowledge that is dietician Sophie Medlin. Below, she explains whether tonics are all they're cracked up to be. Don't miss what happened when MC UK Editors drank lemon water, apple cider vinegar and mint water every day, while you're here.

Health tonics are trending - so, are they all they're cracked up to be?

What are health tonics?

The word "tonic" in the most literal sense means something that gives you a feeling of vigour. With that in mind, it's hard to say exactly what qualifies as a tonic, reflects Medlin. "There is no definition of what a health tonic is," she explains. "But we might consider it to be a liquid that we drink or maybe drops which we add to food or drinks which promise health benefits."

Some of the tonic-like products that have been surging in popularity in recent months include mushroom and greens powders. "While I believe personally that mushrooms will continue to grow in popularity and may have some great benefits, we don’t have the evidence to support these in conventional medicine as yet," Medlin reflects. "As for greens powders, I would consider these to be an ultra-processed food so we need to take that into consideration."

Because there's no official definition, anyone can brand any drink a tonic, giving the illusion that it's packed with health benefits even if it's not. Not to mention, what gives you a feeling of "vigour" might not be the same as someone else - you might find going on a walk is a brilliant tonic for fatigue, while someone else might find the only tonic that works for them is yin yoga. The same applies to health tonics - you might love one recipe while someone else feels it doesn't benefit them at all. 

Where do tonics originate from?

You won't be prescribed tonics by your GP, continues the dietician, as they're largely associated with alternative or traditional medicine. 

So, why the sudden surge in popularity, does she think? "People are seeking alternative methods for preventing and treating illness that feel more natural," she points out, and adds that a tonic may feel more natural to some people than capsules. "Unfortunately, as the NHS continues to struggle to recover from Covid and decades of underfunding, access to healthcare is poorer than it has ever been and therefore people are looking to take their health into their own hands."

Bottom line: "This is all well and good as long as the alternative tonics and other products people are buying are safe and reliable," she stresses.

What are the benefits of health tonics?

Again, it's hard to pinpoint the specific benefits of tonics as it's such a wide category and pros and cons will vary from brand to brand. 

That said, some benefits of health tonics might include:

1. You'll be getting extra nutrients

With many tonics made of ingredients such as herbs, spices and roots, you'll be topping up on nutrients. For example, ginger shots and lemon water could be dubbed tonics, both of which are full of vitamin C and minerals. 

2. You'll likely feel positive about boosting your health

Research by JAMA shows people opt for alternative medicines as they can feel more empowering and autonomous. That's especially true for people who feel they aren't listened to by mainstream doctors or want to feel as though they are supporting their body in every way, including with their nutrition. 

Do remember, though: tonics should never be used instead of medical treatments, rather to compliment them.

3. They're largely affordable

Homemade tonics such as a home-pressed green juice or turmeric shot can be an affordable way of getting nutrients in. Of course, tonics can become expensive when purchased ready-made or in powder forms, so if you're looking to save, homemade is likely your best bet.

What should I look out for when buying tonics?

Medlin stresses that the main thing to look out for when buying a tonic or investing in an ingredient for a tonic is a trusted source. "Tonics are largely safe to try as long as they come from a reputable supplier," she shares. Knowing which one is best for you and your body is hard to say, "because there is such a vast array of tonics on the market."

It goes without saying that most influencers on social media who swear by certain tonics won't have the relevant qualifications to be able to advise on such topics, so it's worth approaching these "cure-alls" with caution.

Bottom line: make sure to do your own research, be confident in the supplier and also speak to a qualified professional before trying.

Who should try tonics and who should avoid health tonics?

Let's put this up top: no one needs a health tonic. If you're nailing the basics of your routine - we're talking eating a well-balanced diet, exercising regularly, sleeping well and following any personalised medical advice - then you're doing enough to support a healthy body. 

However, if you want to try tonics, make sure they're right for you. "Anyone who has an existing health problem, particularly with their liver, kidneys, immune system or gut should speak to their pharmacist, GP or dietitian before starting any sort of tonic product," stresses Medlin. The same applies to anyone who takes a prescribed medication. "This is because many herbal extracts can put vulnerable organ systems under more pressure, not to mention change the way medications are used and absorbed."

If you're someone who's generally healthy but looking for ways to improve your health - a "cherry on the cake" kind of situation, if you will - Medlin has a warning. "Tonics shouldn't become something you rely on for your health - greens powders can’t ever replace the benefits of consuming whole fruits and vegetables," she warns.

That said, if you do want to give anything like a greens powder, gut shot, or mushroom tonic a go, she has advice for you. "When trying an alternative remedy, aim to use it consistently as described by the manufacturer for at least a few weeks to see if you feel any benefit," she recommends. "So often, people buy things, use them for a couple of days, don’t feel an immediate benefit and assume they don’t work but these things generally need a bit of time to infer any benefit." Word from the wise.

5 best health tonics and alternatives to try

Of course, there's no such thing as a perfect tonic - what works for you won't work for the next person, and how much they impact you and your body will depend on what you want to achieve, who you are and what's already lacking in your diet. 

That said, there are lots of supplements and additional wellness-boosting items we can add to our routine to support our health. They include:

1. Magnesium tonics

Main benefits? "One thing that I recommend often in practice is magnesium. We’ve seen a lot of additional research into the potential benefits of magnesium for sleep, stress and other ailments," says Medlin. 

While she doesn't necessarily recommend everyone try the TikTok famous sleepy girl mocktail - made from a mix of tart cherry juice, sparkling water and magnesium powder - it could be a good way to get magnesium into your routine.

2. Vitamin D tonics

Main benefits? "I often recommend vitamin D drops, particularly for those people who struggle with capsules or for those who don’t need broader multivitamin supplementation," says Medlin. Need more convincing? The NHS advises that everyone supplements with vitamin D in the winter months and drops can be a useful way to get them in.

3. Prebiotic tonics

Main benefits? "We’ve recently seen a rise in really useful fibre and prebiotic supplement products which have been thoughtfully formulated, and I often recommend these in my practice," shares the dietician. Prebiotics are the food for your gut bacteria, helping keep them alive and active. Her personal recommendation? The brand below, Myota.

4. Probiotic tonics

Main benefits? You can take liquid versions of your probiotics, aka the gut bacteria itself, to help populate the gut with the good stuff and aid digestion.

5. Vegetable tonics

Main benefits? I previously tried ginger shots - technically a form of tonic - for two weeks and really loved them for my digestion and alertness, but mainly because it was good to get some extra beneficial herbs and spices into my diet in a simple drink. You don't have to choose ginger: try making turmeric or beetroot shots instead. 

You might not have read much about the link between gut health and weight loss. Gut health is synonymous with ten different types of fruit and veg, supplements, and sauerkraut, while weight loss is only achieved by a calorie deficit, right? 

Wrong. Weight loss is a complex and misunderstood area, with experts now confirming that it's not just a calorie deficit that'll help you lose weight - far from it. Things like genetics, underlying health conditions, and lifestyle factors all play a part, as does gut health, according to research that concluded your gut microbes might actually alter the way you store fat.

One 2021 Harvard study even concluded that some kinds of gut bacteria might make it more difficult for you to lose weight, which personal trainer Annie Openshaw discovered earlier this year. While weight loss has never been her goal - her fitness ethos is working out in a way that makes her feel good both mentally and physically - she had no idea that working on her unhealthy gut symptoms would leave her in her best shape yet.

Below, she shares her story - of falling in love with new foods and feeling her strongest ever. Don't miss our guides to gut health hacks and nutritionist-approved probiotics for women, as well as the MC UK Health Ed's review of Symprove, while you're here. 

Gut health and weight loss: "The changes I've made this year have changed my life."

"In February this year, I decided to embark on a new chapter. I was struggling with a three-year-long knee injury which was causing me a huge amount of stress, and my gut health, something that has never been great, was struggling even more as a result."

"I started experiencing gut health issues when I was about 15. My friends and I used to laugh at my bloated stomach, truly not knowing what it meant. Eventually - aged 18 and after a blood test - I was told I was intolerant to a whole host of foods. That said, after following a fairly restrictive (and miserable) diet, my symptoms never really got any better."

"At the start of 2023, I was dealing with bloating pretty much every day. I was at the point where legumes were a no-go, raw vegetables were a disaster and the only meal I could rely on for no reaction was salmon and white rice. As a fitness coach who is passionate about nutrition, I couldn’t figure out why I wasn’t able to help myself."

"Epidemiologist Tim Spector came on my radar one day when he was interviewed on a podcast that I listen to and before I knew it I was hooked on his research. He explained in detail that the closer a food is to its whole food state, the better it is for you. After reading his book Food For Life and delving into plenty of reliable studies, I decided to implement a new strategy for my own lifestyle."

"My main focus was reducing the amount of ultra-processed foods I was consuming. I learnt from his book that a shockingly large amount of what I was consuming fell into this category, so week by week, my goal was to replace some of the UPFs with whole or minimally processed foods."

"So, how did that look in reality? Well, it meant reducing the number of bagels, protein bars, granola bars, coke zero and noodles I was eating, and eating more:

• Oats
• Lentils
• Chickpeas
• Kimchi
• Sauerkraut
• High-quality yoghurt
• Cottage cheese
• Eggs

"This also helped to reduce my artificial sweetener and flavourings intake."

"I focused on increasing the amount of pre and probiotic foods I was eating, as we need both of these to support a healthy gut microbiome. For probiotics, I started to introduce more kimchi, kefir, high-quality yoghurt and kombucha into my diet, and for prebiotics, I focused on varying the plants I was eating."

"This led me to arguably the biggest thing I changed, which was increasing the diversity of plants - aka vegetables, fruits, nuts, seeds, herbs, spices and legumes - in my diet. Although I've always eaten plenty of these, I was guilty of buying the same things over and over again in my weekly food shop. Like a lot of us, I would reach for the likes of peppers, onions and broccoli each week, so I knew there was a lot I could change here."

"The theory is that aiming for closer to 30 varieties of fruit and veg a week will increase the diversity of your gut microbiome and lead to a better-functioning gut. I now switch up what I'm buying each week and make myself lunchtime nourish bowls which are full of variety that I look forward to every day."

"I focus these around a protein source and then fill the rest of my bowl with things like sweet potato, kimchi, chicory, red cabbage, dark leafy greens, nectarine and walnuts. The key is to constantly change up what goes into these - I always keep a delicious homemade dressing in the fridge to drizzle over it all, too."

"My whole idea of what constitutes a "healthy" diet has changed. I've found the key is to enjoy everything in moderation - there's no point in demonising foods or cutting things out altogether. I eat in a gut-health-friendly way 80% of the time and spend the other 20% of my time enjoying my other favourite foods that aren't so nutrient-dense."

"It's been a journey, but I can say hand on heart that the changes I've made this year have changed my life. I no longer bloat, I can enjoy the foods I love, and my skin, energy and immunity have been better than ever. Overall, I'm much happier - I feel so much more confident in my body, which in turn looks less inflamed. I have put my experience with gut health at the core of my fitness and nutrition coaching and now help women all around the world with making changes to their lifestyle, too." 

Shop our gut health favourites now

You'll likely know all the tenets of what constitute "good" gut health - you know, a diverse, vegetable-rich diet supplemented with fermented foods and plenty of water. That said, you might not know what the most obvious unhealthy gut symptoms are, or how your health is likely to be impacted if your gut health isn't in very good shape.

Spoiler alert: it turns out your gut is pretty key for weight management, skin health, good mood and more, with scientists even calling it your second brain. Research has proven your gut has the ability to affect everything from heart health, to weight gain and maintenance, to mental health - so yep, it's really quite important.

To find out whether you have good gut health once and for all, keep scrolling. Our easy-to-digest, expert-led guide promises to educate you on the simplest ways to figure out if your gut health needs some work, but also how exactly to do that without breaking the bank.

We bought you the simplest gut health hacks to boost your wellbeing: next up, the most easy-to-spot unhealthy gut symptoms.

Unhealthy gut symptoms: 8 red flags

Unless you suffer from IBS, colitis, or Crohn’s disease, you probably don’t pay much attention to your gut - why would you? But FYI, the gut, or gastrointestinal tract – a tube that runs from the stomach to the bowel, via the intestines, forming the digestive system – is integral to your health.

"A weakened, damaged gut affects everything from our heart, brain, and immune system to our skin and how happy we feel," says doctor Vincent Pedre, a New York-based physician and author of Happy Gut. "It can lead to so much more than bloating and food intolerances."

Take a study from the University of Turku in Finland, for example, which found that eczema sufferers have slightly different gut bacteria to those who don’t have eczema. "The gut has a tissue layer that’s similar to that of skin, so if you’re experiencing imbalances in this layer, it will show on the skin’s surface," adds nutritionist and founder of Wild Nutrition, Henrietta Norton. "Similarly, if you’re not effectively absorbing the nutrients from your food because of low levels of beneficial bacteria in the gut, you may not be getting enough skin-nourishing vitamins."

Put simply, your gut health can impact everything from your skin, to your digestion, to your mental clarity and wellbeing.

So, how do you know if you have an unhealthy gut? Symptoms like frequent bloating, constipation, and tiredness are the most noteworthy, share the experts.

Sadly, most of us don’t even realise what a healthy gut feels like, according to nutritionist and author of Eat, Nourish, Glow, Amelia Freer. "Many people think it’s normal to wake up with a relatively flat stomach then gradually see and feel it expand throughout the day. But it’s not," says Freer. "A healthy gut means no daily bloating, gas, constipation, discomfort or tiredness after eating. You’ll also have better quality sleep, more energy, and fewer mood swings."

For your reference, any of the below could be signs of an unhealthy gut:

• Daily bloating
• Daily gas
• Daily constipation
• Daily discomfort after eating
• Daily tiredness after eating
• Poor quality sleep
• Low energy
• Mood swings.

Similarly, an unhealthy gut can become “hyper-permeable” or leaky, shares Pedre. "The gut sometimes becomes inflamed and mesh-like, so food particles get through to the bloodstream. Your body develops antibodies to fight them, and that’s where food intolerances come from," he explains.

What causes poor gut health?

Fun fact: our body is home to 100 trillion bacteria, and most of them live in the gut. There, imagine a constant tug of war between good and bad. The build-up of bad bacteria, caused by toxins in the food we eat, is neutralised by the friendly bacteria to keep our immune system stable.

"Anything that alters this delicate balance – such as chronic stress, poor diet, hormonal contraceptives, and antibiotics – can inhibit digestion," explains Freer. "This can cause bloating, discomfort, constipation, and diarrhea."

Another culprit can be anti-inflammatory drugs, such as ibuprofen.

15 best foods for gut health

A key player your diet, explains Pedre - so eating the right foods is important. It's not all leafy greens, leafy greens, leafy greens though - Doctor Simone Laubscher, founder of Rejuv Wellness, advises maintaining an 80/20 balance. "Try to eat more organic, whole foods where you can, but also enjoy the treats that are good for your soul, too," she advises.

Similarly, fermented foods such as sauerkraut, miso soup, and kombucha tea are great for gut health. "Eating small amounts of fermented foods daily is good for your gut health because fermentation makes the food easier to break down, and this protects the good bacteria," says nutritionist Vicki Edgson, author of Gut Gastronomy.

Great gut health foods include the following:

• Fruit
• Vegetables
• Organic meat
• Organic fish
• Eggs
• Legumes
• Beans
• Yoghurt
• Kefir
• Miso
• Sauerkraut
• Sourdough
• Kimchi
• Kombucha
• Garlic.

Can poor gut health impact your mental health?

Short answer: yes, it can. Bacteria don’t just dictate your digestive health, they’re crucial to your mood, too. There’s a reason why you feel butterflies in your stomach when you’re nervous or excited – it physically knots up in response to your emotions.

Did you know? The gut contains the second largest number of neuro cells, after the brain - hence the second brain thing. Inside your gut there’s a huge entity of bacteria that impacts your neuro cells, in turn influencing moods and emotional well-being.

One study from McMaster University in Canada even found that poor gut health equates to heightened anxiety and depression.

8 ways to improve your gut health

Follow the below steps, and don't miss our guide to gut health hacks, probiotics for women, what causes bloating, and foods to boost mood, while you're here. 

1. Eat balanced meals and snacks

‘The gut is full of serotonin, aka your happiness hormone, and carbs are the quickest way to feed it," shares Pedre. "But this can result in an energy crash, so make sure you're eating a balanced meal or snack of carb, fat and protein for longer-lasting energy levels," he shares.

2. Drink more water

Sure, you've heard it before, but water really is the easiest and cheapest way to boost your gut health. Aim for two litres a day.

3. Try some yoga

Our guides to the types of yoga will come in handy here. While more research needs to be done on the matter, studies have found yoga may help relieve digestive issues. How? By decreasing stress, increasing circulation, and promoting gut motility, too.

4. Eat mindfully

Aka, chew thoroughly in order to slowly break food down. In turn, this will stimulate saliva production and aid digestion. "Fast stress-eating is bad for your gut," says Edgson.

Try this: breathe rhythmically to slow your eating right down.

5. Up your fibre

A study from Stanford University found friendly gut bacteria thrive on dietary fibre, and a lack of it weakens the gut lining.

Try this: up your intake of fruit, veg, grains, nuts, and seeds.

6. Try probiotics

Probiotics help restore balance in your gut. "Good-quality ones will survive the acidic environment of our stomach," explains Freer. Symprove was rated the most effective by UCL’s School of Pharmacy - read our Symprove review, here - or scroll our guide to the best probiotics for women.

7. De-stress

Easier said than done, right? If you're not sure where to start, going for a walk at lunch rather than sitting at your desk is simple yet effective.

8. Up those zzzzzs

Aim for six to eight hours of good quality sleep.

If you struggle to drop off try a calming tea before bed or invest in a pillow mist. Similarly, our guides to insomnia treatment and how to get to sleep might be useful.

A qualified expert shares their take.

If you're Googling, "is gluten bad for you?", chances are, you've read somewhere online that it's not the best for your gut lining, skin, digestion or so on. Gluten free foods are everywhere nowadays - it's as easy to buy bog-standard pasta in your local supermarket as it is a (normally more expensive) gluten free alternative.

But, question: are any of these claims substantiated and rooted in science, and is the GF aisle the place to be, or are they actually best left to those with a diagnosed intolerance or disease like coeliac (where your body cannot process gluten?)

First things first - a little definition for you. Gluten is a protein found in wheat (durum, emmer, semolina, spelt, farina, farro, graham, einkorn), rye, barley and triticale. In essence, the protein helps foods to maintain their shape, acting as a glue that holds food together.

"Only a handful of foods have gotten such bad press as much as gluten," shares Marilia Chamon, nutritionist, gut health specialist, and founder of Gutfulness Nutrition. "But what is the reason behind it? Is it really that bad for you and should you be avoiding it?"

She answers all this and more in the article below. Keep scrolling for her expert take, and don't miss our round up of what to eat after a workout, vegan protein sources, the best protein powders for women, while you're here.

Is gluten bad for you?

Short answer: no food is "bad", but you may not be able to process gluten personally. In that instance - aka coeliac or intolerance, both of which you should visit a professional to establish -it's best avoided.

One of the reasons gluten has made headlines as "bad" in recent years, according to the Chamon, is because studies found that gluten triggers the release of a protein called zonulin. "This is responsible for regulating the tight junctions in the gut, which in turn control what passes through the gut wall - in other words, how ‘leaky’ your gut is," she shares.

In general, gluten has often been swerved in the past as it has the potential to cause inflammation. "Further studies have looked at a connection between leaky gut and chronic health conditions, in particular autoimmune diseases," shares Chamon. Research found that having a leaky gut can contribute from everything to over-activation of the immune system to chronic inflammation.

"From this moment, gluten free diets made the headlines and became the go-to diet for those looking to dial down their inflammatory response," she explains.

It is important to note here that, that being said, there is no one-size-fits-all approach when it comes to nutrition and, indeed, gluten. There is nothing inherently wrong with gluten and the majority of the population eat it day-to-day without suffering from ill side effects. It's in a lot of the foods we eat - bread, pasta, cereals and more.

That being said, going gluten free is an absolute must for those with coeliac disease, shares Chamon. "Contrary to popular belief, going gluten free is not a food allergy or intolerance, but a serious autoimmune condition where the body’s immune system attacks its own tissues when gluten is ingested," she shares. "This consequently causes damage to the lining of the small intestine where nutrients are absorbed."

You should also consider going gluten free if you have a wheat allergy or gluten intolerance.

Symptoms of sensitivity include:

• Abdominal pain
• Bloating (wondering what causes bloating? Read our guide)
• Diarrhoea
• Constipation
• Headaches (read up on the different types of headaches, here)
• Bone or joint pain.

If you are experiencing any of the above, do see a doctor or qualified professional.

Pros of eating gluten-free

1. Grains are heavily processed

Did you know? Grains such as wheat are unfortunately some of the crops that are most heavily affected by the use of pesticides such as glyphosate, shares the expert. "A recent paper argued that glyphosate may be a key contributor to several diseases and conditions, such as Alzheimer's disease, Parkinson's disease, infertility, depression, and cancer," she explains.

2. Gluten may trigger digestive symptoms

As above, it may be a trigger for digestive symptoms such as bloating and diarrhoea. "This occurs even in individuals that do not have a diagnosis of coeliac disease," the expert shares. "Eating a gluten free diet became popular especially among individuals that suffer from irritable bowel syndrome (IBS), as their symptoms seem to improve on a gluten free diet."

Do note, though: this is completely unique to each individual.

Cons of eating gluten-free

1. You may be blaming the wrong culprit

"Despite often being blamed for causing digestive symptoms, a randomised, double-blind, placebo-controlled study of individuals with self-reported Non-Coeliac Gluten Sensitivity found that fructans - a type of fermentable carbohydrate found in wheat - were to blame for gastrointestinal symptoms in individuals with IBS, not gluten," explains the nutritionist.

2. You may miss out on fibre 

Fun fact: wheat is a source of prebiotic fibre, which is the main source of food for our beneficial gut bacteria.

"A gluten free diet may negatively impact the composition of our gut microbiota as it lacks prebiotic fibre compared to a diet where wheat is present," the pro shares. "A recent study demonstrated that eating a gluten free diet decreases the number of beneficial gut bacteria such as Bifidobacterium and Lactobacillus."

Bottom line?

It's completely up to you and your body type, but there is nothing innately "bad" with gluten and you certainly shouldn't ever avoid food groups for the sake of it. "At present, we are far from knowing the true role of gluten in chronic health conditions, but most likely it is not the consumption of gluten alone that will lead to the development of them," explains Chamon.

For those without a diagnosis of Coeliac Disease or wheat allergy it may be worth consulting with a qualified nutritionist before jumping into a gluten free diet.

Thanks to its stratospheric rise in interest in '25, you'll likely know that good gut health is important for pretty much all aspects of wellbeing, from skin, to digestion, to energy, and more. But, question: how do you know if you have good gut health, and what are the easiest gut health hacks to incorporate into your day-to-day to optimise yours?

We've asked two pros to break it down for you. But first - why is gut health such a buzz-term right now? "The interest in gut health has markedly increased over the past couple of decades," shares nutritional therapist and gut health specialist for KALLA, Eve Kalinik. "This is mostly because, through increasing scientific research, we're beginning to understand just how much of an influence it has on our wellbeing."

Chief nutrition scientist for Indi Supplements, Dr Federica Amati, agrees, adding: "There is increasing insight into how the microbiome and gut health impacts you. The link between fibre consumption and improved health is now well established, and since we know fibre can only be digested by our microbiome, it is clear that the benefits of fibre are thanks to these microbes," she shares.

Probiotic supplements are all the rage, and TikTok's wildly viral fibremaxxing trend is encouraging the nation to aim for 30 varieties of fruit and veg a week. And it's needed. “Government surveys show that 96% of people in the UK aren’t hitting the recommended 30g of fibre a day,” Dr Emily Leeming, dietitian and author of Genius Gut, previously shared with MC UK. “What’s great about fibremaxxing is that it’s not a restrictive trend, rather, focused on what you can add to your meals to support your health.”

And our lack of fibre may be linked with the onslaught of ultra-processed foods that now flood our supermarket shelves. As Sophie Medlin, consultant dietitian and head of nutrition at Heights, previously shared with MC UK: “Studies show that over 53% of the average UK adult’s daily calories now come from UPFs,” she explains. “This is problematic because these foods, which are typically very low in fibre, take up more space on our plates and tend to displace naturally fibre-rich foods like vegetables, legumes, whole grains, nuts, seeds and fresh fruit.”

One thing all of the experts we spoke to for this piece agree on: placing value on your gut health is worth the hype. Piqued your interest yet? Keep scrolling as they impart their expert wisdom on how to optimise yours. Good gut health - here you come. Keen to read more gut health goodness? Don't skip our guides to the 30-30-30 gut health method, expert-led guide to whether you should take probiotics, and signs of an unhealthy gut.

Gut health hacks: your guide

So, what is gut health? 

According to Amati, gut health is defined as the absence of gastrointestinal symptoms - aka abdominal pain, bloating, or diarrhoea, and diseases like inflammatory bowel disease or colon cancer. "It's also the presence of microflora in your gut to support healthy function," she shares.

Think of it this way - the gut is essentially one long tube that starts at the mouth and runs all the way to the point of exit, or so shares Kalinik. "However, often the term 'gut health' refers to your gut microbiome, which is a collective of all of the microbes that live in your gut, predominantly in the large intestine."

The composition of your gut microbiome is completely unique - a bit like a fingerprint - and consists of around a trillion microbes. "In fact, current stats suggest that these microbes outnumber our own human cells, so you are actually more microbe than human," shares Kalinik.

Why is good gut health important? 

Research shows that the more diverse your gut microbiome, the healthier and the stronger it is, which in turn impacts all kinds of other things, including skin and digestion.

"The gut microbiome is now being considered an organ in its own right, due to the far-reaching influence it has over a myriad of different systems in the body," shares Kalinik. This includes:

• Digestion
• The absorption of nutrients from our food
• The functioning of our immune system
• Regulation of our mood
• Ability to manage inflammation
• Ability to balance hormones.

11 gut health hacks to optimise your microbiome

1. Up your fibre

Fibre is finally on the nation's radar, with fibremaxxing trending on TikTok and leading gut health scientists like Dr Megan Rossi and Tim Spector of Zoe fame doing their bit for ensuring it stays a mainstay.

Dietary fibre is king for the gut microbiome, as it essentially feeds the microbes in our gut, explains Kalinik. "Fibre is found in all plant-based foods, including whole grains, vegetables, fruits, nuts and seeds, but the key is diversity from these sources, as this cultivates a healthier and stronger gut microbiome."

Try this: Consider some simple hacks, such as making vegetable-rich soups and stews or adding nut and seed mixes to your plate. "This allows you to really pack in a variety of sources," she shares.

2. Eat the rainbow

It's a bit of a cliché, sure, but it means that you take in plenty of polyphenols, aka natural plant compounds, which act as powerful antioxidants and anti-inflammatory agents.

"These nourish the gut microbiome," shares Kalinik. "So it can be a helpful analogy to keep in mind."

3. Hydrate, hydrate, hydrate

Sure, the food's important, but so too is drinking lots - and lots - of water.

"Stay hydrated, as dehydration alone can lead to constipation or slower motility through the gut - it’s a very thirsty organ," shares Kalinik.

4. Rest and digest

Not sure what this means? Simply put, take more time over meals and chew your food thoroughly.

"This can help to alleviate some of the most common gut symptoms such as indigestion, excessive gas and bloating," shares the expert.

5. Be mindful

You'll have heard of meditation, mindful movement, and breathwork - but how are they on a list of gut health hacks?

"Mindfulness techniques, such as meditation, some types of yoga, and breathwork training, are vital in helping support the gut-brain connection. It's incredibly powerful and bi-directional," shares Kalinik. "Remember that it's the things with cumulative effects that have the greatest impact."

6. Take a probiotic

If you're doing all of the above and still experiencing bloating or unhealthy gut symptoms, it might be time to consider taking a clinically researched probiotic, both experts share.

Of course, supplements aren't ever a replacement for fibre-rich foods or a gut-supporting lifestyle, but they can help boost the health of your microbiome.

Not sure where to start with your shopping? Be careful with your picks and ensure to aim for the right strength strains, as this will have a direct correlation with whether the supplements actually work. Our guide to the best probiotics for women might help.

7. Or eat a probiotic

Another simple way to improve gut microbiome diversity? Aim to consume more probiotic foods, recommends Amati.

"Probiotic foods are foods that contain helpful bacterial strains," she explains. "These include kefir, sauerkraut and fermented miso."

Try this: Try to introduce fermented foods into your diet every day, whether you buy kefir at the supermarket or experiment with making your own kimchi - and don't miss our guide to the foods to boost mood, while you're here.

8. Keep note of the different types of fruit and veg you're eating 

By increasing the number of plants you eat every day - Amati recommends aiming for 30 different types per week - we're ticking a gut health hack off the list.

Try this: She advises making a mental note, a list on your phone or on your fridge of all the different vegetables, fruits, nuts, seeds and herbs you use. "It's an easy way to encourage you to hit your diversity target," she shares.

9. Mix things up

We all know variety is key, but by that, the experts mean eating meals that offer different combinations of nutrients.

"Ditch repetitive meal plans and get creative with dried spices, seeds, nuts and whole grains, as well as lots of seasonal vegetables," shares Amati. "Using a veg box service can be a helpful way to try new recipes."

10. Get your steps in

Did you know? Prioritising movement can also directly impact your gut health, according to our experts.

Taking a 10-minute walk after your lunch will help both improve your transit time and help your body to process starches and lipids from your meals, explains Amati.

11. Leave a break between dinner and breakfast

Finally, leaving 14 hours between your dinner and your breakfast - say, having dinner at 7 pm and eating breakfast at 9 am - can be a great way to rest, repair and enhance your overall gut health, shares Amati.

This won't be for everyone - don't try this if you require more frequent mealtimes, are pregnant, or have a medical condition that dictates more regular eating - but it can work for some.

Shop MC UK approved gut health products now:

So, you're keen to invest in some probiotics for women but need some guidance. They're a bit of a buzz-term in the health and wellness world RN, but it can be hard to know which brands are actually worth your investment.

Studies published in the BMJ of Nutrition, Prevention & Health and Neurosci Biobehav Rev suggest that probiotics could help with digestive issues, like IBS, but mental conditions, like depression and anxiety, too. While further research is needed, the gut-brain axis is being explored more and more and, generally speaking, is now widely accepted as being far more important than originally thought.

Expert-approved supplements are a great place to start when it comes to your intake, and targeted supplements for winter, menopause supplements, and magnesium supplements can make a real difference to specific symptoms. The beauty of probiotics is that they're a brilliant all-rounder for holistic wellness.

Here, Holly Zoccolan, nutritional health coach and founder of The Heath Zoc, shares her honest take on which eight probiotics for women she'd actually recommend (and spends money on herself).

Plus, we break down what probiotics are, how they work, and the science behind how probiotics work to improve your gut health.

Probiotics for women: your guide

What is a probiotic?

According to the health coach, probiotics are live strains of bacteria which support the absorption of nutrients in the body and help to fight off infections.

In supplement form, they contain the probiotics which help to keep our GI tract healthy and improve our health - in other words, helping to keep the body in balance, shares Zoccolan.

The NHS website agrees, defining probiotics as "live bacteria and yeasts promoted as having various health benefits. They're usually added to yoghurts or taken as food supplements, and are often described as "good" or "friendly" bacteria."

How do probiotics work?

Simply enough, probiotic supplements contain the good strains of bacteria. This increases your absorption of nutrients and, in turn, enhances your immune system, explains Zoccolan.

benefits of probiotics

Whether you're on the hunt for probiotics to help with gut health, vaginal health or fat loss, there's a supplement for all needs.

Essentially, probiotics are a bit of an all rounder, and promise to help with the following:

• Can improve your digestive health
• Can help with conditions like IBS and stop unwanted side effects, like diarrhoea
• Can keep your heart healthy
• Can help with eczema and allergies
• Can improve mental health
• Can improve your immune health.

What's the difference between a probiotic and a prebiotic? 

Good question, and one that causes quite common confusion. In short, probiotics are the living strains of 'good' bacteria that live in your digestive system or gut. By taking probiotic supplements, you can up your levels of healthy gut bacteria and, in turn, enjoy the benefits of improved digestion and more.

Prebiotics, on the other hand, are what your probiotic gut bacteria feed on, and a type of plant fibre that makes sure your pre-existing gut flora stays healthy.

Should I start taking probiotic supplements? 

It's totally up to you. FYI, you can get probiotics from your food, so if you eat a varied enough diet - and make sure to include probiotic foods, like the below - there may be no need to supplement.

The best probiotic foods, according to Zoccolan, are as follows:

• Yoghurt
• Sourdough bread
• Kimchi
• Miso
• Cottage cheese

However, Zoccolan points out that people are increasingly not eating a varied enough diet, so supplementation may be necessary. "The majority of our diets contain more processed and less natural foods, so probiotics could be of benefit to most," she shares.

Note here: probiotics can also be particularly beneficial to those who have been on antibiotic medications for extended periods of time. "Taking probiotics after antibiotics helps to repopulate the good gut bacteria which was destroyed by the antibiotics and bring your body back in balance," the health coach explains.

Best probiotics for women

I'm a big fan of Symprove. I love the ease with which I can incorporate it into my daily routine and the feeling of boosting my gut bacteria with ten billion live cultures every morning. Since taking it, my bloating has improved - I can't remember the last time I got a painful bloat, which I was prone to. Not to mention the fact that my bowel movements are regular. Probably TMI, but a great sign, as someone who's health-conscious, that things are working as they should be down there.

TERRANOVA is another brand Zoccolan recommends - and it comes with rave reviews too. Take 1-2 capsules daily depending on the size of your meals and expect improved digestion amongst other benefits. "These work brilliantly, digestive issues run in my family and I would feel bloated, tired and awful after a meal. Taking one of these before starting a meal has stopped all the symptoms, every single one," says one reviewer.

This formula contains twelve strains and multiple classes of scientifically blended, live, fermented bacteria. It's formulated for sensitive stomachs to help to restore the normal function of your gut, and reviewers note the difference it has made. "I have been using Naked Biotics for years and love the effect that it has on my body. I take 30mls daily first thing in the morning and feel that it really does support my gut health and microbiome. I feel more energised and have no digestive issues when I’m taking it daily," shares one.

Formulated with a blend of inulin derived from artichoke tuber and a live bacteria complex which delivers five billion potent Bacillus Coagulans spores per capsule, The Nue Co.'s capsules support daily wellbeing. They are on the expensive side for 30 servings (2/day), but users report that they make a huge difference to both gut and skin health.

Users note how effective these probiotics are, helping with both bloating and digestion without any side effects. It's shelf-stable so you don’t need to refrigerate it, making it a great option for travel. Plus, it's made with Bifidobacterium longum, Bifidobacterium lactis, and Lactobacillus rhamnosus for optimal digestion.

This formula contains friendly bacteria strains especially found in the vaginal and urinary tracts, scientifically proven to reach the intimate area and to complement the vaginal flora. It's safe for all women to take, and more convenient than creams or pessaries for daily use. Backed by over 30 years of research, it's a commonly expert-recommended brand too.

These daily capsules by Innermost contain probiotics and prebiotics to encourage the growth of good gut bacteria, with digestive enzymes and ginger to improve digestion and reduce bloating too. Take one a day and expect a healthy gut microbiome over time. Customers note a very quick improvement in their bloating after taking these regularly.