Intermittent fasting for gut health?  Is it a game-changer? Well if you’re struggling with gut issues, hormonal imbalances, or stubborn weight, you might not need another supplement—you might just need to eat less often.

Intermittent fasting (IF) may sound intense, but in reality, it’s simpler than you think. Many people are seeing huge benefits just by adjusting when they eat. Let’s break it down: why fasting helps, how it works, and how to ease into it without stress.

Why Does Your Gut Need a Break?

For most of human history, we didn’t have 24/7 access to food. Our bodies evolved to handle long stretches without eating. But today, constant snacking keeps our digestive system always on, leaving little time for essential repair processes.

One key player in gut health is the Migrating Motor Complex (MMC)—a natural “clean-up crew” that sweeps undigested food and bacteria through the gut. But here’s the catch: it only kicks in when you haven’t eaten for 90 minutes or more. Keep snacking, and your gut never gets to reset.

This is a big deal, especially if you struggle with bloating, IBS, or Small Intestinal Bacterial Overgrowth (SIBO)—a condition where bacteria thrive in the wrong part of your gut. It helps restore balance by giving your digestive system the break it needs to function optimally.

Stress, Fasting, and Finding the Balance

Before diving in, a quick note: fasting shouldn’t feel like punishment. If restricting food stresses you out, it could do more harm than good. If you’re new to dietary changes, focus on what you’re eating first, then experiment with when.

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.

iWho Should Not Fast?

Fasting isn’t for everyone. If you feel worse when you skip meals or tend to overeat later, It may not be right for you. Also, if you have certain health conditions, always check with a professional before trying extended fasts.

Intermittent fasting for gut health – Ready to Try It?

Intermittent fasting is just another tool in your gut-health toolbox. The best way to see if it works for you? Give it a go and listen to your body.

The debate around tea and coffee is never ending, right? One minute, you’re told that coffee is the key to staying sharp and productive, and the next, it’s the villain behind all your digestive and anxiety woes. So, which is it? When it comes to tea, coffee and gut health, are they your gut’s best friends or worst enemies? 

The Good News: How Tea and Coffee Can Actually Help Your Health

Before you go tossing your coffee mug out the window, let’s start with the bright side. There’s a lot of good that comes with sipping that cup of coffee (or your favorite tea). Here’s why you might want to keep that morning ritual alive:

1. Longevity Boost: Yep, you read that right. Drinking coffee is linked to a lower risk of death. Studies have found that coffee drinkers may live longer. So, go ahead, grab that cup—it could be adding years to your life!

2. Packed with Nutrients: Coffee isn’t just a caffeine fix. It’s loaded with essential micronutrients like potassium, magnesium, and niacin. Not bad for a drink that most people see as a morning habit!

3. Antioxidant Powerhouse: Coffee and tea are often the main source of antioxidants in people’s diets. These little warriors help protect your cells from damage. Sure, you can get them from fruits and veggies, but if coffee’s giving you a boost, you’re on the right track.

4. Boosts Mental Health and Performance: Coffee can help fend off depression and even lower your risk of developing heart disease and diabetes. Not only that, it also boosts concentration and improves physical performance. So yes, that mid-morning coffee break might just be fueling your productivity!

5. Liver Protection: Coffee helps protect against liver cirrhosis. It’s like giving your liver a little defense shield.

6. Weight Loss (Maybe): Some studies say coffee can help you lose weight by revving up your metabolism. Though… (spoiler alert!) I’m not totally convinced. More on that in a minute.

If you’re worried about the link between tea, coffee and 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.

Tea, Coffee and Gut Health: Adrenal Overload:

• Coffee can flood your system with glucose, putting you into “fight or flight” mode. It’s great if you’re fleeing from a lion, but not so much if you’re trying to meet a deadline at your desk. If you’re dealing with candida or trying to lose weight, this excess glucose could be causing more harm than good.

• Stomach Trouble: Coffee and tea can be harsh on your gut. If you struggle with IBS or digestive issues, caffeine acts as a laxative, which may not be what you need. Plus, for candida sufferers, the added sugar and caffeine mix can aggravate your symptoms.

Caffeine Sensitivity

• Here’s a surprise—up to 50% of the population doesn’t tolerate caffeine well. That’s half the people around you! Most of us don’t even realize it until we cut back and notice just how “wired” we feel without it.

• Insomnia Nightmare: One of the sneakiest culprits of insomnia is coffee, even if you’re only drinking one cup in the morning. I learned this the hard way—after a couple of days without coffee, I slept like a baby. If you struggle with sleep, consider testing whether coffee could be the reason.

The Final Verdict on Tea, Coffee and Gut Health

So, what’s the bottom line? Is coffee a gut health villain or a hero? The answer isn’t clear-cut. It really depends on your body’s response.

If you’re struggling with digestive issues, sleep problems, or anxiety, consider cutting back on tea and coffee for a week or so. Take note of any changes in your health—it could make all the difference.

Inflammation is at the root of most health issues.  But what about inflammation & your gut? Did you know your gut plays a huge role in keeping it under control? While some inflammation is essential for healing, too much can lead to long-term problems like joint pain, digestive issues, and even mood disorders.

So, what’s the difference between helpful and harmful inflammation?

Acute vs. Chronic Inflammation & Your Gut

💥 Acute inflammation is your body’s first-aid response—think of a swollen cut or a sore throat. It helps you heal and disappears in a few days.
⚠️ Chronic inflammation, on the other hand, lingers for months (or even years!), triggering symptoms like:
✔️ Ongoing fatigue
✔️ Abdominal pain & bloating
✔️ Skin rashes
✔️ Joint pain & stiffness
✔️ Asthma & autoimmune conditions

The Gut-Inflammation Connection

An unhealthy gut—too many bad bacteria, not enough good ones—can fuel inflammation. This doesn’t just cause digestive issues like IBS, but can also contribute to anxiety, depression, and arthritis.

So, what’s driving this chronic inflammation?
🚨 Hidden food sensitivities
🚨 Stress & high toxin exposure
🚨 Too much processed food, sugar, caffeine & dehydration

The good news? You can fight back with a few simple tweaks!

If you’re worried your diet is impacting your gut health, I’d highly recommend downloading my online course The Ultimate Gut Health Programme to help support both your digestive sysem and hormone health, 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.

🍷 2. Enjoy Red Wine (In Moderation!)

Yes, really! Red wine contains quercetin and resveratrol—powerful anti-inflammatory compounds. Not a fan of wine? You’ll also find quercetin in green tea, blueberries & kale.

✨ 4. Add More Turmeric

Turmeric is one of the most powerful natural anti-inflammatories! Add it to curries, smoothies, or try turmeric milk. If you struggle with joint pain or chronic inflammation, a supplement may work even better.

The other day, someone asked a great question: Is gut health related to hormone health? The answer is a resounding YES!
Let’s break down why this happens and, more importantly, what you can do today to support both your hormone balance & digestion.

Hormone balance & digestion

It’s surprising how many women experience severe gut issues around their period or notice worsening symptoms during perimenopause.

That’s because both oestrogen and progesterone directly influence gut sensitivity and motility.

But it works both ways—the state of your gut has a massive impact on your hormone levels, too!

Factors like alcohol, medications, food intolerances, and stress can all contribute to gut inflammation. And while you may not feel that inflammation directly, symptoms like PMS or perimenopause could be signaling that something’s off.

(Gut inflammation is linked to a host of other issues throughout the body, but that’s a whole other discussion for another day!)

Mood, Hormones, and the Gut

Hormones don’t just regulate your cycle—they also affect your mood. In fact, 90% of serotonin, your main mood-regulating hormone, is produced in the gut! While its role in the gut differs from its function in the brain, this connection shows just how vital gut health is for emotional well-being.

If you’re worried your diet is impacting your gut health, I’d highly recommend downloading my online course The Ultimate Gut Health Programme to help support both your digestive sysem and hormone health, 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.

Hormone balance & digestion – the Key Role of Gut Bacteria

Here’s where things get really interesting—your gut bacteria play a crucial role in oestrogen balance.

In an ideal scenario, here’s how oestrogen functions:

• The ovaries produce oestrogen
• It circulates through the body, doing its job
• The liver inactivates it when it’s no longer needed
• It exits the body through digestion

But What Happens When There’s an Imbalance?

If your gut bacteria aren’t in the right balance—meaning too many “bad” bacteria and not enough “good” ones—problems arise.

These harmful bacteria produce an enzyme called beta-glucuronidase, which reactivates oestrogen in the gut instead of allowing it to be eliminated. The result? Excess oestrogen flooding your system—which is exactly what we don’t want.

This oestrogen overload can lead to:

• Heavier periods
• Increased risk of fibroids
• Higher breast cancer risk
• Unpleasant menopause symptoms
• Clearly, a healthy gut = balanced hormones—and balanced hormones support better gut health. It’s all interconnected!
  

✅ Stay hydrated by drinking plenty of filtered water.

It sounds like the perfect solution – getting a sweet hit without all the problems associated with eating sugar – BUT might sweeteners be too good to be true? The short answer, sadly, is yes.

In this article I’ll look at which artificial sweeteners may be detrimental to your health, and where they may be lurking. Which ones are healthier, and what the best options are.

The problems with artificial sweeteners

Sweeteners may actually cause you to become addicted to overly sweet foods. How? By training your taste buds to want increasingly sweeter and sweeter foods.

When you eat sweet-tasting food your brain thinks it’s getting some sugar, and your body prepares itself as though sugar is going to land in your digestive system. The problem is the sugar never appears. Your body still produces insulin from your pancreas, and it is this insulin release which will cause you to gain weight. At this point your body is in a total spin, expecting sugar which never arrives!

Which leads to the next problem: Because your brain thinks it’s getting sweet food, and that sweet food never arrives, you may end up craving very sweet, high carb food to make up the deficit. This may also add to the sugar addiction problem.

After you’ve consumed the sweeteners, the insulin you produce will drive down your blood sugar levels and undoubtedly cause anxiety.

So all this confusion in the body may well be why the intake of artificial sweeteners is strongly associated with –

• Obesity and weight gain
• Type 2 diabetes
• Metabolic syndrome

Frequent consumption of sweet-tasting foods, with no calorific content really does interfere with your overall metabolic function.

If you’re worried your diet is impacting your gut health, I’d highly recommend downloading my online course The Ultimate Gut Health Programme to help support both your digestive sysem and hormone health, 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.

Then there are the side effects of artificial sweeteners –

If you have trouble with your digestive system, there’s double trouble as sweeteners tend to increase inflammation throughout the gut. These problems are apparent in those suffering with IBS and IBD.

If you’ve received an IBS diagnosis and are unsure what to do next, have a look here.

A further study found that consuming artificial sweeteners on a daily basis actually caused the build up of arterial plaque, increasing the risk of cardiovascular disease.

Here are a few of the more common artificial sweeteners that you need to look out for, as they may cause problems for you.

Worse still …

Studies which have looked at the effects of aspartame have found it may impair memory performance. Also, if you’re pregnant or breastfeeding you will definitely want to avoid it as it may cause issues with obesity and metabolic disorders in the child, later in life.

Further problems associated with aspartame include –

• Headaches
• Migraines
• Dizziness
• Mood disorders and other mental health problems
• Nausea and digestive disturbances