Carbs. They’re always in the spotlight—and often slammed. One minute they’re your best friend for energy, the next they’re the villain behind your bloating, weight gain, and sugar cravings. So what about carbs and gut health? How do they actually affect your gut?

Let’s break it down 👇

First things first: Why do we even need carbs?

Carbs are your body’s preferred fuel source. Most of them get broken down into glucose, which fuels your cells and powers you through your day. Your body even stores extra carbs as glycogen to use later (like during exercise or overnight fasting).

BUT—it’s not as simple as “carbs are good” or “carbs are bad.”

Because not all carbs are created equal.

⚡ Fast Carbs = Fast Trouble (Especially for Your Gut)

These are the refined, processed carbs—stripped of fibre and nutrients, and known for wreaking havoc on your blood sugar and digestion.

Here’s why they’re gut-unfriendly:

• They feed the wrong kind of gut bugs, disrupting your microbiome

• They cause blood sugar spikes, leading to energy crashes and cravings

• They create a pro-inflammatory environment in the gut

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.

🥦 Smart Carbs = Happy Gut

Whole carbs—aka carbs that still have their fibre and nutrients intact—can actually support gut health. These feed your good bacteria, keep your digestion regular, and help reduce inflammation.

👍 Gut-loving carbs to load up on:

• Colourful veg

• Whole fruits (not juices!)

• Legumes (beans, lentils, chickpeas)

• Sweet potatoes & potatoes (skin on!)

• Wholegrains like brown rice, oats, and quinoa

Bonus tip: Pair your carbs with protein and healthy fats to keep your blood sugar stable and your gut bugs happy.

❓Should you eat fewer carbs?

That depends.

✅ If your energy is stable, your digestion is happy, and your weight is where you want it—great! Keep going.

⚠️ But if you’re constantly tired, struggling with cravings, bloating, or your gut is a mess—it’s worth reviewing your carb intake (and which carbs you’re eating).

🔥 Final Thoughts

You don’t need to fear carbs. But you do need to get smart about them.

When it comes to carbs and gut health, the goal isn’t low carb, it’s smart carb. Focus on fibre-rich, whole food carbs that nourish your gut bacteria and support balanced blood sugar.

And remember—there’s no one-size-fits-all. Your ideal carb intake depends on your age, activity levels, hormones, and gut health.

👉 Need help figuring out the right carb balance for your body and your gut? That’s what I do. Book a free call and let’s map out a personalised approach that actually works.

The gut thyroid connection – the surprising link between your thyroid & gut – and why it matters more than you think.

Thyroid issues are incredibly common – yet around 60% of people struggling with thyroid dysfunction don’t even know it. Why? Because the symptoms are often vague, easily confused with other health concerns, or brushed off as just “being tired” or “getting older.”

But here’s something not enough people are talking about:

👉 Your thyroid and your gut are deeply connected.

In this article, you’ll discover 5 powerful ways your gut health and thyroid function are linked – and why supporting one can make a huge difference to the other.

1. The Gut Thyroid Connection – Your Thyroid Controls Gut Function

Your thyroid hormones play a big role in how your digestive system works. When thyroid function is low (hypothyroidism), everything slows down – including your gut.

That means slower movement through the digestive tract, sluggish digestion, and yes… constipation.

2. Thyroid Health Shapes Your Microbiome

When considering the gut thyroid connection, an underactive thyroid doesn’t just affect motility – it can mess with your gut bacteria, too.
Slower digestion changes the environment in your intestines, which can throw off the balance between beneficial and harmful microbes.

Why does this matter? Because your gut flora is a key player in overall health – from immunity to mood and more.

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.

4. Your Gut Helps Activate Thyroid Hormones

Here’s a fun fact:
🧬 About 20% of your T4 hormone is converted into active T3 by your gut bacteria.
That means your thyroid needs a healthy gut to do its job properly.

If you’re dealing with IBS, constipation, Coeliac disease or any gut imbalance, your body may not be converting enough thyroid hormone to keep you feeling energised and well.

✨ Bottom line?

If you’re struggling with thyroid symptoms – fatigue, weight gain, brain fog, low mood – don’t ignore your gut.

And if your digestion is off track, it could be time to check in with your thyroid.

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.