Summer Catch Up!
I hope you’re enjoying your summer – I don’t know about you, but I can’t believe it’s August! Being a bit of a sun worshipper, I’m still making the most of the warmer weather with walks with my pooches and soaking up that all-important vitamin D while keeping my step count up.
As mentioned in my last blog post, I’ll be sharing some of my gut health tips after being inspired by my recent (and quite chunky!) assignment on the digestive system and microbiome.
Did You Know Your Gut Talks to Your Brain?
Most people believe the microbiome is just about digestion – but it plays a much bigger role. Your gut and brain are constantly communicating through what is called the gut-brain axis.
That means the balance of bacteria in your gut can actually influence how you feel – including your mood, energy levels, focus, and even sleep. About 90% of serotonin (your feel-good hormone) is produced in the gut, not in the brain!
When your gut is supported with the right foods, fibre, and lifestyle habits, it can help lower anxiety, uplift mood, and reduce stress. That’s why adding more plants to your diet matters more than you might think.
Easy Gut Friendly Swaps
Whether you’re navigating peri/menopause, stress, or simply seeking more energy, these simple, sustainable swaps can make a big difference without the pressure of strict diets or restrictions. These gentle adjustments support your digestion, energy, and mood—without stress or perfection. Gut health begins with small, everyday habits.
- Swap white rice for brown rice, quinoa, or bulgur wheat – more fibre means happy microbes and better blood sugar control.
- Choose whole fruit instead of fruit juice – more fibre, fewer sugar spikes.
- Incorporate a fermented food like live yoghurt, kefir, sauerkraut, or kimchi a few times a week.
- Snack smarter – protein-rich combinations like oatcakes with hummus, or an egg with vegetable sticks help stabilise your energy.
Every Time You Cook, Ask Yourself, “What One More Plant Can I Add?”
We’ve all heard the “5-a-day” message, but research shows that aiming for around 10 portions of fruit and veg each day can make a real difference. The goal isn’t perfection – it’s progress. Variety nourishes your gut microbes, reduces inflammation, and supports everything from digestion to hormone balance.
Here are some ideas:
- Sprinkle mixed seeds into your oats, salads, and soups
- Add some lentils to your soup
- Include a handful of kale or broccoli in your stir-fry
- Stir mixed beans or chopped vegetables into a curry
- Serve roasted veg on the side
- Top your breakfast with berries (I’m a big fan of frozen berries and always keep a bag of Aldi Four Berry Medley in the freezer. You can whack them in the microwave, defrost them or eat them frozen – you choose).
Tiny tweaks like these really add up – and your gut will thank you for it!
What’s in Season?
We love runner beans in our house, which is just as well because the husband has an abundance of them at the allotment! Not only are they tasty, but they are also low in calories, high in fibre (your gut microbes will love them), and 100g cooked provides approximately 20% of your daily vitamin C requirements.
I’ve been adding them to stir-fries, roasting them with other veg and adding them cold to my salad. I also made this delicious curry recipe, adding tofu for extra protein.
Ready For Personalised Support?
Whether you’re navigating gut issues, peri/menopause, low energy, or just want to feel better in your body, my 1:1 coaching provides you with guidance, support and accountability. Grounded in science and experience.
Just click here to book a discovery call.
Take care of yourself. Until next time,
Paula (aka Yogi Bird) 🧡
