Let’s be honest – a cheeky glass of wine now and then feels harmless, right? In fact, with all the social joy that comes with it, a drink or two can even feel like self-care. But if your tummy tends to be more temperamental than terrific, you might want to know what that glass is really doing to your gut.  Read on to learn more about the link between alcohol and gut trouble.

Here’s the truth: alcohol can be sneaky. It slides into your weekly routine and before you know it, Friday night drinks become Thursday through to Sunday habits. And if you’re dealing with bloating, IBS, or general digestive drama, that’s when things can really kick off.

So what actually happens when alcohol hits your gut?

1. Sleep gets messed up 😴

Even a small amount can ruin your deep sleep. And less sleep = more stress, more cravings, and a more reactive gut.

2. Hydration goes out the window 💧

You’re probably drinking less water, and alcohol itself dehydrates you further. Hello dry mouth, dull skin, and sluggish digestion.

3. No gym motivation tomorrow 🛋️

That glass of vino zaps your energy and motivation to exercise – and that has a domino effect on blood sugar, mood, and metabolism.

4. Blood sugar rollercoaster 🎢

Alcohol messes with your blood sugar levels – leaving you craving carbs, sugar, and all the things that make your gut feel worse.

5. Mood = meh 😒

Sleep loss + cravings + bloating = one grumpy you.

Over time, the combo of disrupted sleep, poor hydration, cravings, and inactivity can lead to unwanted weight gain – including fat build-up around the liver. And that just amplifies any damage alcohol is already doing to your gut lining.

If you’re worried about your gut health, I’d highly recommend downloading my online course The Ultimate Gut Health Programme to help support your digestive system, whilst avoiding triggering symptoms.

It’d be impossible to include all you need to know in one blog, but the programme will have all you need to know to ensure you’re soothing your digestive system, whilst eating delicious and filling foods.

So how exactly does alcohol affect digestion?

🚫 Damages the lining of your digestive tract

This can reduce how well you absorb nutrients.

💨 Causes bloating and gas

Yes, even after just a drink or two.

🩺 Increases risk of stomach ulcers

Especially if you’re drinking heavily or frequently.

Who’s most affected?

People with sensitive guts are the first to feel the effects. If you’ve got:

• Coeliac disease

• IBS

• Crohn’s/IBD
  …then even small amounts of alcohol may cause big trouble.

The takeaway?

Even small amounts of alcohol can play havoc with your digestion – especially if your gut’s already struggling. But knowledge is power, and knowing how it affects you is the first step in taking back control.

Cooking Oils to Avoid (and What to Use Instead for Better Gut & Overall Health)

There’s a lot of confusion around cooking oils — which are healthy, which are not — and if you’re struggling with gut issues or other health challenges, this is something to take seriously.

For years, we’ve been told to ditch saturated fats and replace them with “heart-healthy” vegetable oils like sunflower or rapeseed. But the truth is, many of these widely used oils can actually harm your health — especially your gut. So, which oils should you avoid, and what are the healthier, safer alternatives?

Let’s break it down.

🚫 Cooking Oils to Avoid

The most commonly used oils that are best left on the shelf include:

• Vegetable oil

• Sunflower oil

• Rapeseed oil

• Palm oil

• Rice bran oil

• Any blends of the above

• Margarine (often made from a mix of these)

• Processed products containing vegetable oil (like salad dressings, sauces, snacks)

If you’re worried about your gut health, I’d highly recommend downloading my online course The Ultimate Gut Health Programme to help support your digestive system, whilst avoiding triggering symptoms.

It’d be impossible to include all you need to know in one blog, but the programme will have all you need to know to ensure you’re soothing your digestive system, whilst eating delicious and filling foods.

❗ Why These Oils Aren’t as Healthy as You’ve Been Told

1. They’re Highly Processed

Despite their natural-sounding names, most vegetable oils are ultra-processed. Unless it says “cold-pressed” on the label, the oil was likely extracted using harsh chemical solvents, then refined, bleached, and deodorised.

2. They May Contain Trans Fats

Some oils are chemically altered through a process called hydrogenation, which turns them solid at room temperature. This extends shelf life, but it also creates trans fats — widely known to increase the risk of heart disease and inflammation.

3. They’re High in Omega-6 (aka Inflammatory)

Vegetable oils are loaded with omega-6 fats. While we do need small amounts of omega-6, most people eat far too much — and not nearly enough omega-3, the anti-inflammatory kind. The result? A major imbalance that fuels chronic inflammation in the body.

4. They Oxidise Easily

When heated, many of these oils become unstable, breaking down into harmful compounds and increasing the production of damaging free radicals. This can irritate the gut lining and contribute to wider health problems.

🥥 Coconut Oil

Great for high-heat cooking like stir-fries. It’s stable at high temperatures and packed with medium-chain triglycerides (MCTs) that support metabolism and brain function.

🥑 Avocado Oil

Another excellent choice for cooking. It has a very high smoke point and is loaded with monounsaturated fats and antioxidants.

💬 Want Personalised Advice?

If you’d like help improving your gut health — from what you eat to how you cook it — I’d love to hear from you.

Click below to book a FREE 30-minute chat, and let’s talk about how to get you feeling better:

IBS Symptoms: 5 Hidden Reasons Your Gut Is Acting Up (And What You Can Do About It)

If you’re constantly battling IBS symptoms like bloating, gas, pain, unpredictable bowel movements or fatigue, you’re not alone – and you’re not crazy. Your gut is trying to tell you something. Often, we’re so busy firefighting the symptoms that we miss the root causes hiding in plain sight. Let’s change that.

Here are 5 often-overlooked reasons your IBS symptoms keep showing up — and what you can do to start feeling better, fast.

1. IBS Symptoms and FODMAPs: The Fermenting Foods That Fight Back

Certain foods trigger IBS symptoms more than others – and high-FODMAP foods top the list. FODMAPs are a group of carbohydrates that are poorly absorbed in the small intestine and easily fermented by gut bacteria. This can cause major bloating, gas, and discomfort.

Common FODMAP triggers include:

• Dairy (especially conventional pasteurised milk)

• Gluten (wheat, barley, rye)

• Onions, garlic, apples, broccoli, avocado

• Artificial sweeteners, alcohol, caffeine

An elimination diet can be a game-changer in identifying your personal triggers. But remember – FODMAPs are symptom triggers, not root causes. Cutting them out may bring temporary relief, but we need to dig deeper for long-term healing.

2. Stress: The Silent Agitator Behind IBS Symptoms

Ever noticed how your gut flares up when life gets overwhelming? Stress affects your gut through your nervous system, inflammation levels, and even your gut bacteria. It’s a powerful player in IBS symptoms – and too often ignored.

If you’re worried about your gut health, I’d highly recommend downloading my online course The Ultimate Gut Health Programme to help support your digestive system, whilst avoiding triggering symptoms.

It’d be impossible to include all you need to know in one blog, but the programme will have all you need to know to ensure you’re soothing your digestive system, whilst eating delicious and filling foods.

Stress reduction isn’t fluffy self-care – it’s essential gut health medicine. Try:

• Walking in nature

• Deep breathing and meditation

• Hobbies and social connection

• Acupuncture or gentle exercise

Your gut and brain are in constant communication via the vagus nerve. When stress levels rise, gut function often plummets. Taking steps to manage your stress can literally reset your digestion.

4. Dysbiosis: When Your Gut Bacteria Are Out of Whack

Gut bugs run the show when it comes to digestion. If your microbiome is out of balance (a condition known as dysbiosis), you may be left battling IBS symptoms without even realising why.

Dysbiosis can result from:

• Antibiotic or medication use

• Poor diet

• Chronic stress

• Environmental toxins

• Excess alcohol or smoking

Symptoms of dysbiosis include:

• Bloating, gas, reflux, constipation or diarrhoea

• Skin issues (acne, rashes, eczema)

• Low immunity

• Fatigue or brain fog

• Joint and muscle pain

Good news? Your microbiome is highly modifiable. With the right support, your gut can re-balance and begin to heal.

Final Thoughts: You Don’t Have to Live with IBS Symptoms Forever

Even if you’ve been told your gut issues are “just IBS,” that doesn’t mean you have to accept the symptoms. IBS symptoms are a sign something’s out of balance. When you take the time to explore the deeper causes — food reactions, stress, dysbiosis, SIBO — you unlock the path to real healing.

Start by tuning in, tracking your symptoms, and making small changes. Every step you take is one closer to a calmer, happier gut.

Feel Like You’re Inflating as the Day Goes On? Let’s look at what causes bloating, and some ways to get bloating relief.

Bloating. It’s common, uncomfortable, and downright frustrating. You might start the day feeling fine, but by late afternoon, you’re bursting out of your jeans and wondering what on earth went wrong.

The good news? Bloating relief is absolutely possible—and in many cases, it just takes a few smart tweaks to your diet, lifestyle and gut care routine.

(P.S. If your bloating is relentless no matter what you try, always check in with your GP to rule out anything more serious.)

What Causes Bloating in the First Place?

That ballooned belly feeling usually boils down to one or more of these common culprits:

• Poor carb breakdown – If you’re low on the enzymes needed to digest certain carbs (think garlic, onions, lentils, etc.), they ferment and cause gas. The low FODMAP diet can help temporarily, but the long-term fix is improving digestion, not restricting forever.

• Protein digestion problems – Not breaking down protein properly? That can leave you feeling puffy and heavy after meals.

• Unbalanced gut bacteria – When non-beneficial microbes outnumber the good guys, it often leads to bloating and nutrient malabsorption. Some strains of bacteria (and yeast like Candida) are infamous for causing havoc. A gut test can tell you exactly what’s going on.

• Food intolerances – Gluten, dairy, or other foods might be secretly stirring up trouble. The easiest way to test? Take them out for a week or two and monitor how you feel.

If you’re worried about your gut health, I’d highly recommend downloading my online course The Ultimate Gut Health Programme to help support your digestive system, whilst avoiding triggering symptoms.

It’d be impossible to include all you need to know in one blog, but the programme will have all you need to know to ensure you’re soothing your digestive system, whilst eating delicious and filling foods.

• Dehydration – Surprising, but true: not drinking enough water can worsen bloating, especially if you’ve had a salty meal or a few glasses of wine.

• SIBO (Small Intestinal Bacterial Overgrowth) – This is when gut bacteria migrate into the wrong area (your small intestine). It’s a big bloating trigger and needs a specific protocol to fix.

🌱 Probiotics (But Be Careful!)

Probiotic foods and supplements can help rebalance your gut, but if you suspect SIBO, hold off—they can make things worse. Always test first if your symptoms are intense or long-standing.

☕️ Herbal Helpers

Chamomile tea is my go-to for bloating—it’s calming, soothing, and supports digestion beautifully. Ginger, peppermint, fennel, and even a handful of fresh herbs like parsley, rosemary, and oregano can all ease a gassy gut. Sip them, cook with them, sprinkle liberally.

Ready to Get to the Bottom of Your Bloat?

You don’t have to live with bloating. These tips are a great starting point—but if you’re still struggling, I’d love to help you figure out what’s really going on in your gut.

And if your digestion is really playing up and you need a bit more help, I’d love to invite you to a FREE 30-minute Gut Healing Breakthrough Call. It’s a friendly, no-pressure chat where we can explore what’s going on and what might help.  Use the link below to book.

If your digestion has been feeling a bit off—whether it’s bloating, nausea, or general tummy discomfort—you might be surprised at how powerful your kitchen cupboard can be. Herbs and spices for gut health have been used for centuries, and there’s good reason why. From soothing an irritated gut lining to supporting the digestion of tricky meals, these culinary staples do more than just flavour your food.

There are literally hundreds of herbs and spices that can support healthy digestion, but today I’m highlighting a few easy-to-use favourites that pack a punch when it comes to gut health.

Why Use Herbs and Spice for Gut Health?

Some herbs stimulate the production of bile—a substance made by the liver and stored in the gallbladder that helps your body break down fatty foods. Others work to soothe and repair the gut wall, reduce inflammation, or ease gas and bloating. Many have antimicrobial properties too, helping you tackle unfriendly gut bacteria without disrupting the delicate balance of your microbiome.

And as a bonus? They taste amazing and are easy to include in teas, soups, or everyday meals.

Here are four of my go-to herbs and spices for digestion:

If you’re worried about your gut health, I’d highly recommend downloading my online course The Ultimate Gut Health Programme to help support your digestive system, whilst avoiding triggering symptoms.

It’d be impossible to include all you need to know in one blog, but the programme will have all you need to know to ensure you’re soothing your digestive system, whilst eating delicious and filling foods.

Fennel

In many Asian cultures, fennel seeds are chewed after meals to support digestion—and with good reason. Whether in tea form or chopped up in a soup, fennel is a wonderful herb for relieving bloating and calming an upset stomach.

Studies show fennel has antibacterial, antifungal, and anti-inflammatory properties. It may help reduce gas, ease cramps, and rebalance your gut flora—all useful if your tummy’s feeling off.

Ginger

A well-loved remedy for nausea, ginger is known to help with everything from morning sickness to travel queasiness. It’s also great for bloating and sluggish digestion.

Fresh ginger makes a warming tea when steeped in hot water, or you can toss it into curries, soups, or stir-fries. You can also use dried ginger or ready-made ginger teas—it all counts when it comes to using herbs and spice for gut health.

Why These Herbs and Spices Work

You might notice a theme here: many herbs and spices traditionally served with gas-producing foods (think beans, lentils, rich meats) aren’t just there for flavour—they help your gut process these foods more efficiently. That’s the beauty of time-tested food wisdom.

Here’s a simple recipe to try: a warming lentil dhal made with ginger, cumin, and turmeric—perfect for supporting your gut while giving your tastebuds a treat.

Final Thoughts

When it comes to soothing everyday digestive issues, herbs and spices for gut health are simple, natural allies. Whether you enjoy them in teas or blend them into your meals, they offer gentle but effective support for your digestive system.

And if your digestion is really playing up and you need a bit more help, I’d love to invite you to a FREE 30-minute Gut Healing Breakthrough Call. It’s a friendly, no-pressure chat where we can explore what’s going on and what might help.