Low iron levels are far more common than most people realise — especially if you’re female and pre-menopausal, vegetarian or vegan, or living with digestive issues.

Iron deficiency often flies under the radar, yet it can have a huge impact on your energy, hormones, gut health and overall wellbeing. Let’s break down why iron matters, the signs you might be low, and how to support absorption naturally through food.

Why iron is so important

Iron is an essential mineral involved in hundreds of processes in the body, but one of its most critical roles is oxygen transport.

Iron is needed to make haemoglobin — a protein inside red blood cells that carries oxygen from your lungs to your tissues and organs. Without enough iron, your body simply can’t deliver oxygen efficiently.

When oxygen delivery drops, fatigue, weakness and breathlessness often follow — because your cells don’t have what they need to function properly.

Low iron levels are commonly linked to iron-deficiency anaemia, where the body doesn’t produce enough healthy red blood cells. But iron’s role doesn’t stop there…

Iron and whole-body health

Iron is also needed to:

• Support gut health and digestion (it plays a role in key digestive enzymes)

• Maintain healthy hormone balance

• Support metabolism and energy production

• Keep immune and cellular function working smoothly

This is why iron deficiency symptoms can be wide-ranging and sometimes confusing.

Common signs of low iron levels

Symptoms vary, but some of the most common include:

• Persistent fatigue or weakness

• Pale skin

• Shortness of breath

• Heart palpitations

• Difficulty exercising

• Hormone imbalances

• Unusual cravings (such as ice or non-food items)

Who is most at risk of iron deficiency?

You may be at higher risk if you:

• Have digestive or absorption issues such as SIBO or gut dysbiosis

• Restrict your diet or avoid animal products

• Experience heavy menstrual bleeding

• Are pregnant

• Follow a vegetarian or vegan diet

Gut health is especially important here — certain less-helpful gut bacteria are known to use up iron, making deficiency more likely if digestion isn’t optimal.

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!

Heme vs non-heme iron (this matters!)

Iron comes in two forms:

• Heme iron – found in animal foods (meat, poultry, fish) and very easily absorbed

• Non-heme iron – found in plant foods and much harder for the body to absorb

In fact, iron from animal foods can be up to three times more absorbable than plant-based iron.

What if you’re vegetarian or vegan?

Good news — nature has your back 🌱

Vitamin C dramatically improves iron absorption.
Plant foods like lentils and pulses are rich in iron, but pairing them with vitamin-C-rich foods such as peppers, broccoli or chilli peppers helps unlock that iron.

Spinach is a great example — it contains both iron and vitamin C.

If you’re struggling with fatigue, hormone imbalances or gut issues and want to explore whether low iron levels could be part of the picture, you’re very welcome to book a FREE 30-minute chat with me. We’ll look at what’s really going on and where support is needed.

Insulin Resistance & Gut Health: What It Is, How It Starts, and Why Your Gut Is at the Centre of It

Insulin resistance is one of those health terms you may have heard in passing — but if you struggle with weight gain around the middle, constant cravings, energy crashes, digestive issues, or stubborn blood sugar problems, it may already be affecting you.

What many people don’t realise is that insulin resistance and gut health are deeply connected. In fact, long before blood sugar markers become abnormal, changes in the gut can quietly push the body towards insulin resistance.

Let’s break it down in simple terms — and, more importantly, what you can do about it.

What Is Insulin Resistance?

Every time we eat, our pancreas releases insulin. Insulin’s job is to move glucose (sugar from food) out of the bloodstream and into your cells, where it’s used for energy or stored for later.

Your muscles, liver, and fat cells all rely on insulin to “open the door” and let glucose in.

But when insulin resistance develops, those cells stop responding properly to insulin. The door doesn’t open as easily, glucose hangs around in the bloodstream, and the pancreas has to produce more and more insulin to get the job done.

Over time, this constant demand exhausts the pancreas. Blood sugar rises, insulin levels remain chronically high, and this is when we see pre-diabetes and type 2 diabetes emerge.

So Where Does Gut Health Come Into This?

Here’s the crucial piece that often gets missed.

Your gut microbiome — the trillions of bacteria living in your digestive tract — plays a direct role in blood sugar regulation, inflammation, and insulin sensitivity.

When the gut is under strain (low fibre intake, ultra-processed foods, chronic stress, antibiotics, gut infections, hormonal changes), several things can happen:

• Blood sugar rises more quickly after meals

• Low-grade inflammation increases

• Insulin receptors become less responsive

• Appetite and cravings become harder to regulate

In other words, a struggling gut makes insulin resistance far more likely — even before weight gain shows up.

Signs You May Be Insulin Resistant

You don’t need a diabetes diagnosis to be affected. Common signs include:

• Weight gain around the waist (the classic “apple shape”)

• Intense sugar or carb cravings

• Energy crashes after meals

• Feeling hungry soon after eating

• Brain fog

• Difficulty losing weight despite “doing all the right things”

• Digestive symptoms alongside blood sugar issues

Many people notice gut symptoms first — bloating, irregular bowels, reflux — long before blood sugar problems are flagged on a test.

What Causes Insulin Resistance?

Insulin resistance is strongly associated with:

• Excess body weight (particularly abdominal fat)

• High blood pressure

• Elevated blood fats

• Chronic inflammation

But diet quality — especially fibre intake and gut support — plays a huge role.

The good news? Insulin resistance is highly reversible, especially when caught early. Dietary changes alone can dramatically improve insulin sensitivity and reduce the risk of type 2 diabetes.

How to Improve Insulin Resistance (Without Wrecking Your Gut)

1. Be Smart With Carbohydrates — Don’t Fear Them

Unless you personally thrive on a low-carb diet, cutting carbs too aggressively can harm gut diversity.

Instead:

• Choose whole, unprocessed carbohydrates

• Prioritise wholegrains like quinoa, rye, wholegrain rice

• Focus on vegetables, legumes, and fruit

Avoid refined flours where possible — they’re absorbed rapidly and spike blood sugar far more than intact grains.

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!

2. Avoid Sugary Drinks

Fruit juice may sound healthy, but without fibre, sugar hits the bloodstream fast.

This puts immediate pressure on the pancreas and insulin response.

Best choices:

• Water

• Herbal teas

• Tea and coffee (if tolerated)

Avoid sugary fizzy drinks and sweetened beverages altogether.

3. Prioritise Fibre — Your Gut’s Best Friend

Fibre slows the release of glucose into the bloodstream, keeping blood sugar stable and insulin demands lower.

Even more importantly, fibre feeds beneficial gut bacteria, which directly improves insulin sensitivity.

Aim for a wide variety:

• Vegetables

• Fruit

• Beans and lentils

• Whole grains

• Avocado

Diversity matters just as much as quantity.

5. Balance Every Meal With Protein

Protein slows digestion, prevents blood sugar spikes, and keeps you full for longer.

Good options include:

• Eggs

• Fish

• Chicken or turkey

• Hummus

• Plain yoghurt (if tolerated)

Aim for protein at every meal and snack.

The takeaway

Insulin resistance isn’t just a blood sugar issue — it’s a gut health issue too.

Supporting your digestion, feeding your microbiome, and stabilising blood sugar all work together. When you focus on gut health, insulin sensitivity often improves naturally as a result.

If this feels relevant to you and you’d like personalised support, you’re very welcome to book a FREE 30-minute chat with me. We can explore what’s going on for you and whether I can help.  Please use the link below to book into my diary.

If you have IBS, you already know it’s frustrating, unpredictable, and disruptive to daily life. The tricky part? No two guts are the same. Symptoms, triggers, and causes vary wildly from person to person — which is why the usual “one-size-fits-all” advice often falls short.

The good news? There’s plenty you can do to soothe your gut, ease symptoms, and regain control. Let’s break down the main factors behind IBS and what you can do about them.

1. Gut Bacteria: The Good, the Bad, and the Sneaky

Your gut is home to trillions of bacteria — some helpful, some less so. Broad-spectrum antibiotics, long-term medications, or even hormonal changes can throw this delicate ecosystem off balance.

When your “good” bacteria are outnumbered, it gives opportunistic bacteria and yeasts the chance to overgrow — and that’s often when IBS symptoms flare.

A gut test can help uncover imbalances and point you toward the right support to get things back in order.

2. Parasites: Not as Scary as You Think

Yes, parasites can live in your digestive system — but they’re usually less terrifying than they sound. Still, they can trigger bloating, discomfort, and other digestive issues if left unchecked.

Coupled with a diet high in sugar, refined carbs, or alcohol, these unwanted guests can flourish and make symptoms worse.

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!

4. Food Sensitivities: Find Your Triggers

Many people with IBS feel better following a low FODMAP diet — that’s foods that are easier to digest while your gut heals. High FODMAP foods, gluten, and dairy often cause bloating, cramps, and other symptoms.

Remember, this is usually temporary. The goal is to gradually reintroduce foods so you can enjoy a wide variety of meals again.

IBS is unique to you, so expect some sleuthing to find what works best. But with the right tools, knowledge, and support, you can reclaim your gut health.

If you’d like help identifying triggers, testing your gut, creating a personalized plan and you’re ready to take the first step towards healing, book a call with me today — let’s start your journey toward a calmer, happier gut.

It’s early January… and the internet is already shouting at us.

• Dry January.
• Veganuary.
• Sugar-free challenges.
• Weight loss groups.
• “New year, new you.”

And if you’re feeling calm, grounded and energised – brilliant. Go for it.

But if you’re already stressed, overwhelmed, exhausted… or dealing with digestive issues?
All of that noise might be the very last thing your body needs.

If your gut has been misbehaving, you’ll probably already know this: your digestive system and your stress levels are deeply connected. When life feels pressured, your gut often feels it first.

So instead of piling on yet another challenge this year, what if we tried something different?

What if 2026 was about putting yourself first?

This isn’t about never exercising, never reducing sugar, or never making changes. Those things can be incredibly helpful – when the timing is right.

But January is cold, dark, and demanding. For many people, spring is a far more natural time to make bigger lifestyle shifts. If your body is craving rest right now… listen to it.

So here’s my alternative invitation:

Forget the challenges – and try a gentle Put Yourself First reset instead.

No rules. No perfection. No failing.

Just a few simple habits that help your nervous system soften – which, in turn, supports your digestion.

1. Learn to say “no” (without guilt)

This is one of the most powerful ways to put yourself first – and one of the hardest.

Saying no to:

• An overworked boss with unrealistic deadlines

• Family demands that drain you

• Being the one who always picks up the slack

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!

Stress so often comes from too much to do and too little space to breathe. Every time you say no to something that doesn’t truly serve you, you create room for your body to exhale.

You don’t have to do everything.
You don’t have to help everyone.
And you absolutely can’t pour from an empty cup.

3. Meditate – even for five minutes

If there’s one “challenge” I would recommend, it’s this one.

Meditation has been shown to literally calm the fight-or-flight response and reduce the damaging effects of stress on the body. And no – you don’t need to sit cross-legged for an hour.

Five minutes counts.
Ten minutes is wonderful.

First thing in the morning or just before work can be ideal. I’ll be honest – when I fall out of the habit, I really notice the difference. When I come back to it, my whole system softens.

There are loads of free apps and YouTube videos to get you started. No pressure. Just curiosity.

Small habits. Repeated daily. Big impact.

Putting yourself first isn’t about grand gestures. It’s about the consistent repetition of tiny, nourishing habits that tell your body it’s safe.

• And when your body feels safe?
• Digestion improves.
• Energy lifts.
• Healing becomes possible.

There are countless ways to practise self-care – these are just a few gentle places to start.

💬 What small habits help you feel more like yourself? I’d love to hear.

And as always, if you’re struggling with gut symptoms and want personalised support, you can book a free 30-minute call with me. No pressure, just a chat – and a chance to explore what your body might be asking for right now.

✨ Here’s to a softer, steadier start to 2026 – and to truly putting yourself first.

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 🎄