Which is more important postbiotics, probiotics or prebiotics?  By now most people have heard of probiotics and the role they play in digestive health. But what about prebiotics… and now postbiotics?

Are they all necessary? Is one more important than the others? And should you be supplementing?

Let’s break it down.

First Things First: What’s the Difference?

Probiotics

Probiotics are beneficial microorganisms that live primarily in the large intestine. They support:

• Immune resilience

• Mood regulation (yes — via the gut-brain axis)

• Digestion and nutrient absorption

• Hormone balance

• Protection against harmful microbes

They’re busy little things.

Prebiotics

Prebiotics are the fuel that probiotics need to survive and thrive.

They are specific types of fibre that pass through the small intestine undigested and reach the large intestine intact. There, they are fermented by beneficial bacteria — allowing them to multiply and function optimally.

Without prebiotics, your probiotics struggle.

And Now… Postbiotics

Postbiotics are the bioactive compounds produced when probiotics ferment prebiotic fibre.

In simple terms:

• Probiotics = the beneficial bacteria

• Prebiotics = the food for the bacteria

• Postbiotics = the beneficial compounds the bacteria produce

Postbiotics include substances such as short-chain fatty acids (like butyrate), enzymes and antimicrobial compounds — and these are responsible for many of the anti-inflammatory and immune-supportive effects we associate with good gut health.

So really, all three matter.

Why Prebiotics Deserve More Attention

Prebiotics are still underrepresented in the typical Western diet. When we don’t eat enough diverse fibre, our beneficial bacteria don’t get properly nourished.

Over time this may contribute to:

• Indigestion and bloating

• Poor immune resilience

• Weight gain

• Increased inflammation

If you want robust gut health, feeding your microbes is non-negotiable.

Natural Sources of Prebiotics

Prebiotic fibres include:

• Fructooligosaccharides (FOS)

• Inulin

• Galactooligosaccharides (GOS)

You’ll find these naturally in foods such as:

• Leeks

• Onions

• Garlic

• Chicory

Use onions as a base for soups, stews and curries. Add leeks — they soften beautifully and almost disappear into dishes. Be generous with garlic. Add chicory to salads.

Variety is key.

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!

So… Should You Take Prebiotics or Probiotics?

Ideally, both.

Together they support:

• Nutrient absorption

• Mood stability

• Immune balance

• Microbial diversity

Prebiotics in particular help increase beneficial strains such as Lactobacillus and Bifidobacteria and improve overall diversity — which is a key marker of gut health.

Testing first allows us to identify the root cause and design a targeted plan. Throwing supplements at the problem isn’t always the answer.

If your gut is functioning well, then yes — prebiotics and probiotics can be wonderful for maintenance, resilience, or travel support.

But if something feels off, investigate first.

Strangely enough, it’s often not what we’re eating that’s causing digestive trouble — it’s how we’re eating. Snacking might feel harmless (even healthy), but constant grazing can quietly interfere with your gut’s natural rhythm.

If you’re someone who snacks your way through the day, this might explain a lot.

The modern snacking myth

For years we were told that eating “little and often” was the gold standard. Five or six small meals a day were supposed to stabilise blood sugar, boost metabolism and prevent those dreaded hangry crashes.

It sounded sensible. And for a while, snacking became the norm.

But our digestive system didn’t evolve for constant grazing. And that’s where the problem begins.

How snacking became a daily habit

Until fairly recently, snacking simply wasn’t part of everyday life. Most people ate three proper meals a day — and that was it.

Then the 1980s ushered in a boom of convenience foods: microwave meals, low-fat products and ultra-processed snacks. The snack industry exploded, and eating between meals slowly became routine.

Even “healthy” snack bars joined the scene. And while these foods absolutely have their place in a pinch, regular snacking was never meant to be a lifestyle.

What constant snacking does to your gut

Your digestive system isn’t designed to be working non-stop. It needs downtime to repair, reset and clean house.

Every time you snack, you restart digestion. If this happens all day long, your gut never gets the break it needs to carry out one of its most important maintenance processes.

Meet your gut’s housekeeping system

The migrating motor complex (MMC) is essentially your gut’s cleaning crew. Around 3–4 hours after you finish digesting a meal, waves of muscular contractions sweep through the digestive tract, clearing away leftover food and debris.

This prevents food from lingering and fermenting — a key factor in bloating, gas, constipation and dysbiosis.

Frequent snacking interrupts this cleaning cycle. Stress and anxiety can do the same, which is why digestive symptoms often flare during busy or pressured periods.

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!

How to gently break the snacking cycle

The goal isn’t perfection — it’s creating enough space between meals for your gut to do its job.

Start with an overnight fast. Aim to finish dinner around 6pm and wait until at least 7–8am for breakfast. This longer break gives your digestive system valuable recovery time, and many people notice improved energy and less bloating within days.

During the day, try to stick to three balanced meals and only snack when genuinely necessary. Leaving around four hours between meals allows the MMC to activate properly.

A balanced plate should include:

• Good quality protein

• Slow-release carbohydrates

• Plenty of vegetables or salad

• Healthy fats

Meals like this keep you full for 4–6 hours, making constant snacking far less appealing.

If you’re experiencing digestive symptoms or suspect eating habits could be part of the picture, it’s worth exploring further. You’re welcome to book a free 30-minute chat with me using the link below — we can discuss what’s going on and how I might be able to support you.

(Hint: If you’ve got gut problems, you might be low in zinc.)

Zinc is one of those quiet powerhouse nutrients that doesn’t get much attention — until something starts going wrong. From immune defence to gut integrity, zinc plays a central role in keeping your body running smoothly.

In this post we’ll look at why zinc matters, who’s most at risk of deficiency, how zinc and gut health are closely linked, and the best ways to boost your intake.

Why zinc is so important

Your body only needs small amounts of zinc, but you must get it from food or supplements — it can’t make it on its own. Even a mild zinc deficiency can have wide-ranging effects.

Zinc is essential for:

• Immune function, infection resistance and wound healing

• DNA repair and cell regeneration

• Vision, including protection against age-related macular degeneration

• Taste and smell

• Growth and development

• Gut health and digestive integrity

• Conception and fertility

• Thyroid function

• Stress resilience and mood regulation via cortisol balance

Who is most at risk of zinc deficiency?

While a zinc deficiency is less common in people with a robust, well-functioning digestive system, certain groups are more vulnerable.

The two main risk groups are:

• People with digestive or gastrointestinal complaints

• Those following strict vegetarian or vegan diets

Healthy digestion is crucial for zinc absorption. You need adequate stomach acid to break zinc down properly and absorb it through the small intestine. Interestingly, zinc itself is required to produce stomach acid — meaning deficiency can create a frustrating feedback loop.

If your digestion is compromised, your ability to absorb zinc may be reduced, increasing your risk of deficiency.

How zinc deficiency affects your gut

The relationship between zinc and gut health runs both ways.

Zinc helps maintain the tight junctions between cells in your digestive lining, supporting a strong intestinal barrier. When zinc levels drop, these junctions can weaken, contributing to increased intestinal permeability — often referred to as “leaky gut.”

There’s also a vicious cycle at play:

• Chronic diarrhoea can lead to zinc loss

• Zinc deficiency can in turn worsen diarrhoea

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!

Adequate zinc supports the gut’s mucosal lining, strengthens barrier function and helps maintain a healthy balance of gut microbes. Without enough zinc, the entire digestive environment can shift in an less favourable direction.

Best food sources of zinc

Zinc is widely available in food, but some sources are easier for the body to absorb than others.

Excellent zinc sources include:

• Seafood — especially oysters and crab

• Red meat and poultry

• Whole grains

• Pumpkin seeds

• Beans, chickpeas and lentils

• Nuts

• Dairy products

If you’re experiencing digestive symptoms or suspect a zinc deficiency could be part of the picture, it’s worth exploring further. You’re welcome to book a free 30-minute chat with me using the link below — we can discuss what’s going on and how I might be able to support you.

“Having candida” is one of those phrases that gets thrown around a lot — often without much context. Here’s the truth: candida albicans is a normal and necessary part of your gut flora. It should always be there… just quietly minding its own business in small amounts.

Problems begin when yeast overgrowth takes hold.

When candida starts to multiply unchecked, it can irritate and damage the gut lining, contribute to leaky gut, and place a huge burden on the immune system. From there, symptoms can pop up all over the body — often in places you’d never think to connect back to the gut.

Let’s break it down 👇

Common Yeast Overgrowth Symptoms

Normally, your friendly gut bacteria keep candida under control. But when that balance is disrupted, you may notice some (or many!) of the following yeast overgrowth symptoms:

• Ongoing exhaustion

• Sugar cravings

• Cravings for yeasty foods (bread, alcohol, pastries)

• Brain fog

• Recurrent UTIs

• Sinusitis or post-nasal drip

• Allergies or heightened sensitivities

• Gas and bloating

• Low immunity

• Thrush and other fungal skin issues (e.g. athlete’s foot, itchy patches)

If you’re nodding along, you’re not alone — these symptoms are incredibly common.

What Causes Yeast Overgrowth?

Candida doesn’t usually overgrow for no reason. Common triggers include:

• A course of broad-spectrum antibiotics

• Long-term or repeated antibiotic use

• The contraceptive pill

• A high-sugar diet

• Chronic or prolonged stress

• Diabetes

• Corticosteroid medications

• Regular or heavy alcohol intake

Any one of these can tip the balance — and several together are often the perfect storm.

Let’s Look at the Symptoms More Closely

1. Feeling tired all the time

If you’re exhausted despite sleeping well, yeast overgrowth could be part of the picture. Candida is a known contributor to chronic fatigue, though it’s rarely the only factor.

2. Low mood, anxiety or irritability

Yeast overgrowth can influence neurotransmitters and hormones, leading to anxiety, low mood, mood swings — and it can significantly worsen PMT or menopause symptoms.

3 & 4. Recurring UTIs or sinus infections

Surprising but true — persistent UTIs, sinusitis, congestion, hay fever or post-nasal drip are often linked back to candida overgrowth.

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!

5. Digestive issues

Bloating, cramps, diarrhoea, constipation… many people labelled with “IBS” later discover yeast overgrowth was the underlying cause all along.

6. Brain fog

That cotton-wool-in-the-head feeling? Poor concentration, memory lapses, lack of focus? One of the most common yeast overgrowth symptoms — and one of the most frustrating.

8. Sensitivity to smells and fumes

Perfume, cigarette smoke, cleaning products — suddenly intolerable. This can happen when candida toxins overload the liver.

Could Yeast Overgrowth Be Affecting You?

If this blog has you thinking “this sounds uncomfortably familiar”, you’re probably right to trust that instinct.

If you’d like to explore yeast overgrowth symptoms, testing options or treatment approaches, you can book a FREE 30‑minute Happy Gut Breakthrough Session – please use the link, below, to book in.  

✨ I can’t wait to talk to you and see how I can help.

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.