If your digestion’s been feeling a bit ‘off’, your hormones are playing up, or your immune system isn’t quite firing on all cylinders, your liver might be crying out for some TLC. This unsung hero works quietly behind the scenes every single day — but if it gets sluggish or congested, the effects ripple throughout your body.  Let’s explore liver health and digestion a bit more, what the liver really does for you, the signs it might need support, and simple ways to keep it working at its best.

Liver Health – Why Your Liver Is Key to Gut Health

You might not instantly link gut problems to your liver, but they’re closely connected. Everything you eat, drink, and even breathe in passes through your liver. It acts like your body’s in-house filter and chemical processing plant, ensuring harmful substances are broken down and removed efficiently.

Your liver’s main jobs include:

• Filtering your blood – removing toxins and waste products.

• Making bile – essential for breaking down fats from your food.

• Storing glucose – giving you an energy boost when you need it most.

• Balancing hormones – helping break down and remove excess oestrogen once it’s no longer needed.

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.

The Liver–Hormone Connection

Your liver doesn’t just deal with toxins — it’s also a major player in hormone balance. If it’s working well, it breaks down excess oestrogen and sends it out of the body. But if it’s sluggish, that oestrogen can end up back in circulation, leading to symptoms like PMS, heavy periods, perimenopause flare-ups, and mood swings.

Foods and Habits That Slow Your Liver Down

Some things make your liver work overtime — often at the expense of its other important jobs:

• Excess alcohol

• Processed or refined foods

• Non-organic, heavily sprayed fruits and vegetables

• Processed meats

• Hydrogenated or refined vegetable oils

• Sugary snacks and drinks

And it’s not just food. Chronic stress can inflame the body and worsen liver damage over time.

💬 Worried you might have a sluggish liver or ongoing gut issues?

I can help you find the root cause and support your digestion, hormones, and energy levels.
Click the link, below, to book yourself into my diary to chat about your symptoms and the next steps to feeling your best.

Someone recently asked me a brilliant question:  “Is gut health really linked to hormone health?  And the answer is a big, resounding YES.  If your digestion goes a bit haywire just before your period, or things have really flared up since hitting perimenopause — you’re not imagining it. There’s a powerful connection between hormones and gut health. 

Let’s break it down…

💥 How Your Hormones Affect Your Gut (and vice versa)

Your sex hormones — oestrogen and progesterone — have a direct effect on gut motility and sensitivity. That means they influence how your gut moves and reacts to food, stress, and other triggers.

So when these hormone levels fluctuate (hello PMS, perimenopause, or menopause), it’s no surprise that gut symptoms often spike. Bloating, constipation, diarrhoea, cravings, and general digestive discomfort are all common.

But the relationship goes both ways.

When your gut is inflamed — due to things like stress, medications, food intolerances, alcohol, or even over-exercising — it can disrupt how your hormones are processed, especially oestrogen.

You might not even know your gut is inflamed… but if you’re dealing with PMS, heavy periods, mood swings, or hot flushes — it’s very likely involved.

🦠 Why Gut Bacteria Are the Real Hormone Heroes (or Villains)

Here’s where it gets really interesting.

Your gut bacteria play a vital role in how oestrogen is handled by your body.

In an ideal world:

• Oestrogen is produced by the ovaries

• It travels around doing its job

• It gets deactivated by the liver once it’s no longer needed

• And then it leaves the body via the digestive system

But when your gut microbiome is out of balance — specifically, if you have too many of the “bad” bacteria and not enough of the beneficial ones — things go a bit rogue.

These unhelpful bacteria produce an enzyme called beta-glucuronidase, which reactivates the oestrogen that your body was trying to get rid of.

So instead of leaving your body, that oestrogen gets recirculated — and this is where the trouble begins.

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.

But when your gut microbiome is out of balance — specifically, if you have too many of the “bad” bacteria and not enough of the beneficial ones — things go a bit rogue.

These unhelpful bacteria produce an enzyme called beta-glucuronidase, which reactivates the oestrogen that your body was trying to get rid of.

So instead of leaving your body, that oestrogen gets recirculated — and this is where the trouble begins.

✅ 3 Things You Can Do Today to Support Gut & Hormone Health

If you’re noticing gut symptoms worsening during your cycle or as you transition through perimenopause, or if you think your hormones are out of balance because of ongoing gut issues — here’s what to do:

1. Eat More Fibre – Especially Cruciferous Veg
Think broccoli, kale, cauliflower, rocket, and Brussels sprouts. These help your liver process and eliminate excess oestrogen.

2. Drink Plenty of Filtered Water
Hydration supports your liver and digestive system in clearing out toxins — including excess hormones.

3. Add in Fermented Foods
A small daily dose of probiotic-rich foods like sauerkraut, kimchi, kefir, or live yoghurt can help support your good gut bacteria, reduce inflammation, and restore balance.

If you’re struggling with hormonal issues or ongoing gut symptoms, I’d love to support you. My 1:1 support programmes are designed to help women just like you restore balance, feel more like themselves again, and stop guessing at what their body needs.

Click the link, below, to book into my diary for a quick chat.

You’ve probably heard phrases like “I’ve got a gut feeling” or “butterflies in my stomach” when you’re nervous or unsure. But these aren’t just throwaway lines — they’re reflections of the powerful two-way communication between your gut and your brain. This connection is known as the gut brain axis, and it plays a vital role in both your digestive health and emotional wellbeing.

What Is the Gut Brain Axis?

The gut brain axis is the complex, bidirectional communication network that links your gut and your brain. It involves the nervous system, hormones, immune signals, and — crucially — the trillions of bacteria that live in your digestive tract, known as your gut microbiome.

The Enteric Nervous System: Your “Second Brain”

Running the length of your digestive system is a dense network of nerves called the enteric nervous system (ENS). It contains more neurons than your spinal cord and operates independently from your central nervous system — which is why it’s often called the “second brain.”

The ENS is responsible for regulating digestion, blood flow, and gut secretions. But most importantly, it communicates constantly with your brain through the vagus nerve, one of the key components of the gut brain axis. This messaging system goes both ways, meaning your gut health can affect your mood, and your emotional state can impact how your gut functions.

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.

Microbiome & Mood: The Missing Link

The bacteria in your gut do far more than help you digest food. They actually produce chemicals that influence brain function and mood, including:

• Serotonin – Known as the “happy hormone,” around 90% of your serotonin is produced in your gut. It plays a key role in both emotional stability and gut motility, helping to prevent constipation or diarrhoea.

• GABA (Gamma-aminobutyric acid) – A calming neurotransmitter that reduces anxiety and promotes relaxation.

• Short Chain Fatty Acids (SCFAs) – Produced when your gut microbes ferment fibre, these compounds support the gut lining, regulate appetite, and reduce inflammation.

Given this, it’s no surprise that disruptions to the microbiome are linked to mood disorders like anxiety and depression. In fact, studies show a strong correlation between Irritable Bowel Syndrome (IBS) and low mood — and many patients report feeling better mentally once their gut health improves, often with the help of probiotics.

3. Consider Reducing Gluten

For some people, gluten can contribute to digestive discomfort and anxiety. If cutting it out entirely feels daunting, try sourdough bread — it’s fermented and often better tolerated. Of course, if you’re coeliac or highly sensitive, you’ll need to avoid gluten completely.

[Read more about going gluten-free here.]

4. Incorporate Healthy Fats

Healthy fats are essential for brain function, hormone production, and mood regulation. Include sources like:

• Olive oil – Supports cognitive health

• Oily fish – Rich in omega-3s that reduce inflammation

• Avocado – A mood-boosting, gut-loving powerhouse

Don’t fear fat — it’s vital for your gut brain axis, and won’t automatically lead to weight gain.

Final Thoughts

Your gut and brain are deeply connected — more than we ever realised. Nurturing your gut health isn’t just about avoiding bloating or improving digestion. It’s also one of the most powerful tools you have for supporting emotional balance, reducing stress, and lifting your mood.

So if you’re feeling low, anxious, or “off,” consider starting with your gut. Your brain just might thank you for it.

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.