How oral bacteria influence localised and systemic health Photo by Cedric Fauntleroy Did you know that the oral cavity houses the second largest and most diverse microbiome in the human body, second only to the gut? A healthy oral microbiome relies on the formation of healthy bacterial, fungal, and viral colonies. And just as our gut microbiome can become ‘dysbiotic’ – or imbalanced – so can the ecosystem in our oral cavity. When these microorganisms become embedded within a

A tasty and nutritious soup with a diversity of plant fibre and protein, to keep the blood sugar levels well-balanced. The nutritional yeast gives it a ‘cheesy’ flavour while being free from dairy. Leave out the onion, leek and garlic if you don’t tolerate them well.   Serves 4   2 tbsp. extra virgin olive oil 1 small cauliflower, diced ½ head celeriac, diced 1 small onion, diced 1 leek, sliced thinly 2 cloves garlic, chopped small 1 litre of vegetable stock or bone broth 1 j

Antibiotics can save lives, but they also disrupt the delicate balance of your gut microbiome. Many people turn to fermented foods  like...

A selection of prebiotic foods What Are Prebiotics? If you’re on a journey to improve your gut health , you’ve probably heard about probiotics - the live bacteria found in fermented foods like kefir, kimchi, and yoghurt. But there’s another key player in gut wellness that often gets overlooked: prebiotics . Prebiotics  are a type of non-digestible fibre  that feed the beneficial bacteria in your gut. While our bodies can’t digest these fibres, our gut microbes can, and in fac

By Helen Ross, Gut Health Nutritionist Stomach pain Gastritis is a common yet often misunderstood condition characterised by inflammation of the stomach lining. From a functional medicine perspective, gastritis is not merely a local gastric issue, but a symptom of deeper systemic imbalances that need to be addressed holistically. Rather than masking symptoms with medications, a functional approach seeks to uncover and address the root causes, using natural interventions to su

Do You Need to Detox? The idea of detoxing is often debated, with some questioning whether it is even necessary. However, given the increased exposure to environmental toxins, processed foods, and lifestyle stressors, supporting the body’s natural detoxification processes has become more relevant than ever. The goal of a detox is not to replace the liver and kidneys but to assist these organs in removing accumulated toxins and optimising their function. Detoxification is ofte

What is Plant Diversity?   Plant diversity means incorporating a wide range of fruits, vegetables, legumes, whole grains, nuts, and seeds...

This delicious and filling anti-inflammatory smoothie supports the immune system and the gut microbes. It would make a perfect breakfast,...

What are the effects of coffee on the gut microbiome? Coffee (or caffeine) is probably the most loved psychoactive drug in the world, and...

Did you know that resetting your nervous system can go a long way to restoring your gut health, as well as a host of other complex chronic health conditions including hormone imbalances, thyroid conditions, autoimmunity, chronic fatigue, headaches, back pain, anxiety, and depression? Fixing imbalances in the gut needs to start with the nervous system. This is because we need a regulated nervous system in order to heal. If you have a history of trauma you’re more likely to hav

The red and purple plant foods in this delicious red cabbage and beetroot slaw are rich in polyphenol compounds and provides...

Menopause is a major life milestone for women, it is often associated with being a time of inner reflection and evaluation, and it marks a new phase of life. The official diagnosis of menopause comes after 12 months has passed without a menstrual period, which usually occurs at around the average age of 51 years old. For a small number of women, it can occur earlier than that, sometimes in their early 40s, or even younger. Declining levels of oestrogen, progesterone, and test

Is your heartburn or indigestion a symptom of IBS? Acid reflux or heartburn, also referred to as gastro-oesophageal reflux disease (GORD or GERD), is not the same as irritable bowel disease (IBS), however, both conditions can often co-exist. And if you experience IBS, then it's more likely you will also experience reflux or indigestion (or dyspepsia). Indigestion and reflux are symptoms arising from the ‘upper’ digestive tract and may be a sign of reduced digestive enzyme out

This low FODMAP version of baked eggs provides a great source of protein, omega-3 fats, vitamin C, lycopene, and B vitamins. Asafoetida...

Do you experience digestive and/or hormonal symptoms such as constipation, diarrhoea, abdominal pain, indigestion, depression, anxiety, mood swings, acne, fatigue, weight gain, hot flushes, insomnia, lethargy, or brain fog? You might not be surprised to learn that the gut microbiome and our hormones are very closely linked, and if you have imbalances in one system, it’s possible you might have issues in both of these important functional areas of your health. Hormones are mes

I love having these pancakes for my Sunday breakfast or brunch. Served here with coconut yoghurt, poached pears, blueberry sauce, chopped...

If you struggle with Irritable Bowel Syndrome (IBS) or other digestive problems, you might be wondering what is the best type of diet for...

If you struggle with digestive pain and discomfort, depression, or anxiety related to irritable bowel syndrome (IBS) then you might want to look at increasing or improving your vagal tone. What is vagal tone? Vagal tone is the degree of activity happening within the parasympathetic nervous system, helping our bodily systems to self-regulate, which can result in reduced inflammation, and improved cardiovascular, endocrine (hormones), and immune markers ( 1 ). The vagus nerve a

This lovely anti-inflammatory soup can be made low FODMAP by leaving out the onion and garlic, instead only using the green tops of the...

This moist and lovely cake is a great source of protein and healthy fats, vitamins and minerals. It is also rich in bioflavonoids, a type...

Most of us will experience a certain amount of occasional gastrointestinal bloating, but when it is occurring regularly it can become uncomfortable, distressing, and frustrating, and it's worth looking into what might be the root cause of your bloating. What is abdominal bloating? Abdominal bloating is a common gastrointestinal complaint that can be painful and extremely uncomfortable. It usually refers to swelling or distention of the stomach which can feel very full or tig

These caramel slices are a great source of protein, healthy fats, magnesium, calcium, and antioxidants. Best eaten in moderation! Serves...

Do you have digestive symptoms similar to Irritable Bowel Syndrome? Or always thought your digestive distress was due to indigestion. Recent research is showing us that SIBO (Small Intestinal Bacterial Overgrowth) is more prevalent than was previously thought and symptoms can range from abdominal bloating, constipation, very mild to chronic diarrhoea, weight loss and malabsorption of nutrients ( 1 ). What is SIBO? Small Intestinal Bacterial Overgrowth is a condition where

Since the pandemic, and especially during the winter months we should be aware of our vitamin D status. A very recent retrospective...