Christmas gut health:

If you struggle with IBS, bloating, heartburn or indigestion, Christmas can feel like a minefield.
The good news? You don’t have to miss out on the fun to protect your gut.

There are five simple, realistic things you can do to support your digestion over the festive season — without feeling restricted or deprived.

And yes… you can still enjoy the food 🎄

Tip #1: Keep anxiety under control (your gut will thank you)

Even if you don’t feel stressed, it’s very likely that you are. Christmas has a sneaky way of piling on pressure — shopping, social events, travel, cooking — often without us realising it until it’s over.

Anxiety and digestive symptoms like IBS are closely linked. Your gut and brain are in constant communication, and when stress levels rise, digestion tends to suffer.

When we’re stressed:

• stomach acid and digestive enzymes often drop

• gut bacteria are negatively affected

• bloating, gas and discomfort become much more likely

This doesn’t require extreme stress — low-level, ongoing busyness is enough.

If you already practise stress management techniques like meditation, yoga or breathwork, make sure you keep them in over Christmas.
If you don’t, now is the perfect time to start — even a few minutes a day can make a noticeable difference.

And remember: asking for help is not a weakness — it’s a digestive strategy 😉

Tip #2: Eat mindfully (especially with big meals)

Before you eat, your body needs to switch into digest mode.

That means slowing down, relaxing and giving your nervous system the signal that it’s safe to digest. This becomes especially important when meals are larger or richer than usual.

A simple way to do this is with breathing:

• Breathe in for a count of 6

• Hold for 6

• Breathe out for 6

Repeat a few times before you start eating.

This helps stimulate digestive juices and enzymes, which are often suppressed when we’re rushed or stressed.

If you’re prone to bloating or indigestion, apple cider vinegar can also be helpful.
Try adding 1 tablespoon to a glass of warm water before meals to gently support digestion.

Tip #3: Avoid overeating (without feeling restricted)

Overeating can easily overwhelm a sensitive digestive system — but avoiding it doesn’t mean eating less food, just eating smarter.

Protein-rich foods digest more slowly, help stabilise blood sugar, and keep you feeling satisfied for longer — which naturally reduces cravings.

If you’re serious about supporting your gut health, my online course, The Ultimate Gut Health Programme, is the perfect next step. It’s designed to help you calm your digestive system, avoid common triggers, and still enjoy delicious, satisfying meals.

This blog is just the tip of the iceberg — the course goes much deeper, giving you everything you need to truly soothe your gut, feel lighter, and reclaim your digestive comfort.

👉 Click here to get instant access and start feeling the difference today!

Focus on foods like:

• Turkey

• Nut roast

• Smoked salmon and other fish

• Lean meats

• Eggs

More carbohydrate-heavy foods — such as roast potatoes, pastries, cakes and canapés — tend to spike blood sugar and drive cravings, making it much harder to stop once you’ve started.

Balance is key. You don’t need to avoid these foods — just anchor your meals with protein first.

If you are drinking:

• choose better quality alcohol (like good wine)

• avoid sugary mixers

• alternate each alcoholic drink with a glass of water

This simple habit alone can massively reduce bloating and digestive discomfort — and your liver will be very grateful too.

Final thoughts

With a little planning and a lot of self-kindness, it’s absolutely possible to enjoy Christmas without digestive fallout.

If you’d like personalised support with your gut health, you can book a free 30-minute chat with me using the link below.
We’ll talk through your symptoms, your history, and what might actually help you feel better — not just at Christmas, but long-term.

Wishing you a happy, relaxed (and comfortable!) festive season 🎄

If your digestion has been feeling a bit off — maybe bloating, nausea, or general discomfort — you don’t need anything fancy. Often, the solution is right in your kitchen cupboards. Certain herbs for healthy digestion can help your gut work smoothly while adding flavor to your meals.

From encouraging bile production to soothing the gut lining or easing trapped gas, these natural helpers do their job in gentle, effective ways. And the best part? They taste amazing too.

Here are some of my favourites to keep on hand:

Fennel

Fennel seeds are commonly enjoyed after meals in Asia to aid digestion, and they work beautifully. Fennel tea is an easy option, or grab a fresh bulb to make a soothing, gut-friendly soup.

Fennel is scientifically shown to be:

• Antibacterial

• Anti-fungal

• Anti-inflammatory

It’s perfect for tackling bloating, gassiness, or a mild upset stomach.

If you’re serious about supporting your gut health, my online course, The Ultimate Gut Health Programme, is the perfect next step. It’s designed to help you calm your digestive system, avoid common triggers, and still enjoy delicious, satisfying meals.

This blog is just the tip of the iceberg — the course goes much deeper, giving you everything you need to truly soothe your gut, feel lighter, and reclaim your digestive comfort.

👉 Click here to get instant access and start feeling the difference today!

Chamomile

A true all-rounder, chamomile is not only calming for sleep but also excellent for digestive discomfort. A few small cups of chamomile tea can soothe bloating and minor stomach aches.

Studies also show chamomile can:

• Reduce inflammation

• Ease diarrhoea

• Protect against stomach ulcers

It’s a gentle, reliable go-to for everyday gut care.

Turmeric

A potent anti-inflammatory, turmeric is fantastic for overall gut health. Use it in cooking, blend it into smoothies, or try a turmeric herbal tea. Regular use can help soothe digestive discomfort and support long-term gut wellness.

Cumin

Cumin is great for stimulating digestion, increasing bile production, and enhancing digestive enzyme activity. If fatty foods leave you feeling uncomfortable, cumin can be especially helpful. People with IBS have even reported symptom improvements when using cumin regularly.

Using Herbs for Healthy Digestion Every Day

These everyday kitchen herbs are versatile. Enjoy them as teas, add them to meals, blend them into pestos, or sprinkle them over salads. Use fresh or dried — your gut will thank you.

If you want to explore more ways to restore your digestive health and alleviate symptoms, book a FREE chat with me — I’d love to help you feel your best – link below.

We hear a lot about organic foods, but what does it really mean to eat organic? Simply put, organic eating means choosing foods grown without synthetic pesticides, fertilizers, antibiotics, hormones, or genetically modified organisms (GMOs). Packaged foods must also be free from artificial additives, and all ingredients need to be organic. But is it truly better for your health? Let’s explore the benefits of organic eating.

Health and Environmental Advantages

Organic farming isn’t just good for your body—it’s good for the planet. Organic crops rely on natural fertilizers, like composted manure, which improves soil quality instead of depleting it.

Nutritionally, research suggests that organic produce often contains higher levels of antioxidants and important micronutrients such as vitamin C, zinc, and iron. In some cases, antioxidant levels in organic foods can be up to 69% higher. One study even found that organic berries and corn had 58% more antioxidants and as much as 52% more vitamin C than conventionally grown varieties.

Choosing organic could be like getting an extra 1–2 portions of fruits and vegetables in your daily diet, just by selecting organic options.

How Organic Plants Boost Nutrition

Because organic plants aren’t protected by chemical pesticides, they naturally produce more protective compounds—antioxidants—which we then absorb when we eat them.

Some studies suggest organic foods aren’t always significantly healthier than non-organic, but these often test individual chemicals in isolation. The combined effect of multiple pesticides and additives in a typical meal isn’t fully understood, so choosing organic produce where possible may offer extra protection over time.

Organic Dairy and Meat

If you consume dairy or meat, organic options provide real benefits. Organic dairy and meats typically contain higher levels of omega-3 fatty acids and more micronutrients like vitamin E and iron. Omega-3s are linked to improved heart health and reduced inflammation, making organic dairy and meat a smart choice if your budget allows.

That said, fresh, varied produce—organic or not—remains the most important factor for overall health. Organic eating is a bonus, not a strict requirement.

If you’re serious about supporting your gut health, my online course, The Ultimate Gut Health Programme, is the perfect next step. It’s designed to help you calm your digestive system, avoid common triggers, and still enjoy delicious, satisfying meals.

This blog is just the tip of the iceberg — the course goes much deeper, giving you everything you need to truly soothe your gut, feel lighter, and reclaim your digestive comfort.

👉 Click here to get instant access and start feeling the difference today!

Watch Out for ‘Organic’ Processed Foods

Just because a product is labeled organic doesn’t automatically make it healthy. Organic snacks, fizzy drinks, and processed foods may still contain high sugar, trans fats, and salt. The advantage is that they are free from synthetic additives, but moderation is key.

The Clean Fifteen are the safest conventional choices, with minimal pesticide residue:

• Avocados

• Sweet corn

• Pineapple

• Onions

• Papaya

• Sweet peas (frozen)

• Eggplant

Bottom Line

The benefits of organic eating include higher nutrient intake, fewer chemicals, and environmental gains. Organic dairy, meat, and certain fruits and vegetables are especially worthwhile. But the biggest factor for health is eating a wide variety of fresh produce, whether it’s organic or conventional. Think of organic as a bonus—a way to maximize nutrition and minimize chemical exposure whenever possible.

Do you ever get frustrated that so many of our favourite fruits and vegetables are only in season for a short time? Berries, for example – especially if you have kids – can seem impossible to find at their tastiest outside of summer, so what’s best?  Here’s a rundown of fresh vs frozen.

Of course, you can buy strawberries, blueberries, and other fruits all year round… but they often lack flavour when out of season. That’s when the freezer aisle becomes your best friend.

When it comes to the fresh vs frozen debate, research shows that frozen fruits and vegetables are often just as nutritious as fresh – and sometimes even better!

What Studies Show About Fresh vs Frozen

Studies comparing fresh and frozen produce, including:

• Peas

• Broccoli

• Blueberries

• Strawberries

• Carrots

• Spinach

…found no significant difference in nutrient levels, including sensitive nutrients like B vitamins and folate, even after months in the freezer.

Why Frozen Can Be Just as Good – or Better

Fresh produce is often harvested before it’s fully ripe so it lasts longer while:

• traveling from farm to factory

• being transported to supermarkets

• sitting on shelves

• arriving in your fridge

If you’re serious about supporting your gut health, my online course, The Ultimate Gut Health Programme, is the perfect next step. It’s designed to help you calm your digestive system, avoid common triggers, and still enjoy delicious, satisfying meals.

This blog is just the tip of the iceberg — the course goes much deeper, giving you everything you need to truly soothe your gut, feel lighter, and reclaim your digestive comfort.

👉 Click here to get instant access and start feeling the difference today!

The downside? Unripe fruits and vegetables haven’t fully developed their vitamins, minerals, antioxidants, or flavour.

Frozen produce, on the other hand, is picked at peak ripeness, loaded with nutrients, and rapidly frozen to lock everything in.

Bottom line: with frozen fruits and vegetables, you get flavour and nutrition all year round.

Top 7 Tips for Using Frozen Fruit & Veg

1. Choose the best quality – organic if possible.
Berries are sprayed heavily, so organic frozen berries are a great choice.

2. Stock up on frozen peas.
They’re easy to find organically and perfect for quick meals.

3. Use within a few months.
Frozen produce keeps well, but nutrient levels slowly decline over time.

Takeaway

The fresh vs frozen debate doesn’t need to be stressful. Both can be nutritious and delicious, and frozen produce makes eating a wide variety of fruits and vegetables all year round easy.

If you want to see my list of best foods to buy organic, check out my blog. Or, if you’d like a chat about your gut health or nutrition, book a FREE 30-minute call with me – I’d love to help you figure out what works best for you.

I had a really interesting question in clinic this week about how gut health affects other areas of the body. It’s a great question – because your gut is connected to almost every other system you have. One of the most common issues I hear about is constant fatigue – that ongoing feeling of tiredness that just won’t shift.

When you’re dealing with constant fatigue, it affects everything — work, family life, study, motivation and mood. If you feel like you’re running on empty all the time, it’s absolutely worth exploring why. Let’s look at how your gut could be playing a major role.

1. Impaired absorption – the link between gut health and constant fatigue

If your digestive system isn’t working at its best, it may not be breaking down and absorbing nutrients properly. That means key vitamins and minerals are simply passing straight through without being used.

Low stomach acid or poor enzyme production from the pancreas can reduce nutrient absorption — and this lack of nutrients may be a major reason for constant fatigue.

2. Your microbiome might be behind your constant fatigue

Further along the digestive tract, your microbiome (your gut bacteria) have a huge influence on digestion, hormone balance, mood and even sleep. All of these contribute to healthy energy levels.

Stress – whether emotional, environmental or from an infection – can disrupt your microbiome. When bacterial balance is thrown off, less desirable species or yeasts like candida may take over. This can affect both digestion and energy — leading to constant fatigue.

If you’re serious about supporting your gut health, my online course, The Ultimate Gut Health Programme, is the perfect next step. It’s designed to help you calm your digestive system, avoid common triggers, and still enjoy delicious, satisfying meals.

This blog is just the tip of the iceberg — the course goes much deeper, giving you everything you need to truly soothe your gut, feel lighter, and reclaim your digestive comfort.

👉 Click here to get instant access and start feeling the difference today!

Research has shown that people experiencing persistent tiredness often have lower bacterial diversity too. This is one reason I’m cautious about overly-restrictive diets for gut issues — a diverse diet helps build a diverse microbiome, which supports better energy.

4. Gut lining (mucosal integrity)

Your gut lining’s job is to keep unwanted particles out and allow nutrients in. When this lining becomes compromised, it can lead to what’s often called ‘leaky gut’. As particles pass through the gut wall, your immune system launches a response — this inflammation can create feelings of exhaustion and constant fatigue over time. Ongoing inflammation can gradually weaken the gut wall further, continuing the cycle.

What to do next

If you’re struggling with constant fatigue, it’s important to start with your GP to rule out anything urgent. But if those tests come back clear — and especially if you have accompanying gut symptoms — gut testing may provide the answers you’ve been looking for.

You don’t have to keep running on empty.

If you’re ready to explore what’s really going on, I’d love to chat.

👉 Book a FREE 30-minute call using the link below – so we can talk through your symptoms and see what the next steps might look like.