How to Protect Your Gut While Travelling

If you have a sensitive gut, travelling can feel like a gamble. You might feel fairly fine at home, then suddenly find that a flight, a hotel breakfast buffet, a few late nights, or a change in water is enough to trigger bloating, constipation, loose stools, reflux or that familiar “my digestion has gone off the rails again” feeling.

This is especially common if you experience IBS-type symptoms, have a history of SIBO, react to certain foods, or know that stress affects your digestion. The real frustration is that holidays are supposed to be relaxing, but for many people, the lack of routine can make their guts feel unpredictable.

The aim is not to eat perfectly while you are away. I don’t think holidays should revolve around rigid food rules! Instead, let’s see what it takes to build a little digestive resilience before you travel, work on understanding your likely triggers, and have a calm plan for what to do if symptoms flare – so that your gut doesn’t spoil your holiday.

Why Travel Can Trigger Gut Symptoms

Your gut *loves* routine more than we often realise. At home, your digestive system has its cues. You may generally wake up at a similar time, drink your usual morning drink, eat familiar meals with familiar foods, move around during the day, and then go to bed at a predictable time. When you travel, many of those cues disappear.

Long journeys can slow bowel motility because you are sitting for hours, moving less, and often delaying going to the loo. Flights can also add to dehydration as cabin air is dry and many of us drink less to avoid needing a wee. Add in airport food, more caffeine, alcohol, later meals and a different sleep pattern, and your gut has to adapt fairly swiftly.

For someone with IBS, this can be enough to get symptoms going. IBS is not simply a “food problem”. It involves the gut-brain axis, gut motility, visceral sensitivity, the microbiome, immune signalling and stress response. This is why your symptoms may flare on holiday even if you have not eaten anything obviously “wrong”.

It also explains why a purely restrictive approach often doesn’t work. If you only focus on avoiding foods, but ignore hydration, stress, sleep, meal timing and bowel routine, you may miss some of the bigger drivers.

Hydration, Routine and Digestive Resilience

Hydration sounds basic, but it is one of the most useful foundations for travel digestion.

When you are dehydrated, stools can become harder and more difficult to pass. If you are prone to diarrhoea, dehydration can also make you feel weak, headachy and wiped out more quickly. Hot weather, sweating, alcohol, salty meals, vomiting and loose stools all increase your need for fluids.

For most people, the simplest approach is to start hydrating before the journey, not once you already feel unwell. Have a drink before you leave home, take an empty bottle through airport security and refill it before boarding, and keep sipping during the journey. If you are somewhere hot, walking a lot, sweating heavily or have loose stools, oral rehydration salts can be useful because they replace electrolytes as well as fluid.

I would also think about your “gut anchors”. These are the small routines that tell your digestive system that not everything has changed. This might be having breakfast within a reasonable window, taking a short walk in the morning, drinking water before coffee, or keeping one familiar meal each day.

It does not need to be complicated. For some people, a familiar breakfast makes all the difference. Something like Greek yoghurt with berries and seeds, porridge with ground flaxseed, eggs with sourdough, or a simple protein-rich smoothie can give the gut a more predictable start to the day.

Food Hygiene and Gut Health

When we talk about gut symptoms on holiday, there are two separate issues to think about.

The first is your own gut sensitivity: IBS, bloating, constipation, reflux or food reactions. The second is exposure to unfamiliar bacteria, viruses or parasites through food and water.

Travellers’ diarrhoea is most often linked to contaminated food or water. The risk varies depending on where you are travelling, the local sanitation infrastructure and how food is prepared. It is not always possible to avoid every risk, and even careful travellers can become unwell, but sensible food hygiene still matters.

If you are travelling somewhere where water safety is uncertain, be cautious with tap water, ice, salads washed in local water and food that has been sitting around for a long time. Food that is cooked thoroughly and served hot is usually a safer option than lukewarm buffet food. Fruit you can peel yourself may be a better choice than pre-cut fruit. Handwashing before eating is still one of the simplest and most overlooked forms of gut support.

That does not mean becoming frightened of food! It simply means being more discerning in situations where your gut is more exposed.

If you do develop diarrhoea, the priority is fluid and electrolyte replacement. Seek medical help if you have blood in the stool, a high fever, severe pain, signs of dehydration, persistent vomiting, or symptoms that do not settle.

Managing IBS and Bloating Abroad

If bloating is your main issue, it is worth thinking about the “stacking effect”. Many people can tolerate one trigger, but not five at once. For example, you may be fine with a glass of wine at home, but not when it comes after a long flight, a salty airport meal, poor sleep, fizzy drinks, a rich restaurant dinner and very little water.

This is where a more flexible approach can be helpful. Rather than trying to avoid everything, you can choose which digestive load matters most to you. If you know onions and garlic trigger bloating, you might keep those lower while still enjoying a pudding. If alcohol affects your gut, you might alternate with water or keep it to earlier in the evening. If raw salads make you balloon, cooked vegetables, rice, potatoes, fish, chicken or eggs may be easier options.

Meal timing can also matter. Skipping breakfast, grazing all day and then eating a very large late dinner can be difficult for IBS. The migrating motor complex, often described as the gut’s cleansing wave, works best when there are gaps between meals. Constant snacking can make some people feel more bloated, especially if they are prone to SIBO-type symptoms.

Constipation needs a slightly different strategy. Travel constipation is often driven by reduced movement, dehydration, ignoring the urge to go, and a lack of familiar fibre. Soluble fibre is usually the gentler place to start. Oats, ground flaxseed, chia, peeled potatoes, carrots, berries and stewed fruit are often better tolerated than suddenly loading up on bran, raw salads or large portions of beans.

For diarrhoea-prone IBS, the focus may be on calming the gut rather than pushing fibre higher. This may mean reducing very high-fat meals, limiting caffeine, avoiding sugar-free sweets or chewing gum containing polyols, and being cautious with large amounts of fruit juice, alcohol or spicy food.

This is why generic IBS advice can fall short. The right travel strategy depends on your pattern.

Simple Nutrition Strategies Before and During Travel

The best time to support your gut is before you travel, not once symptoms have already taken over. In the week before you go away, try to keep food steady and familiar. This is not the moment to start a new gut protocol, suddenly double your fibre intake, or trial several new supplements. A sensitive gut usually responds better to consistency.

A helpful pre-travel plate might include protein, cooked veggies, a carb you tolerate well and some healthy fats. For example, salmon with potatoes and greens, chicken with rice and roasted vegetables, eggs with sourdough and spinach, or a simple lentil soup if you tolerate legumes. This kind of meal supports blood sugar balance, bowel regularity and energy without overloading the digestive system.

Food-wise, aim for familiarity with flexibility. If breakfast buffets overwhelm you, look for protein first. Eggs, yoghurt, smoked salmon, cheese, nuts or seeds can help steady energy and appetite. Then add a carb you tolerate, such as oats, potatoes, sourdough or fruit. At lunch and dinner, the simplest gut-friendly structure is usually protein, cooked plants, a starchy carbohydrate and olive oil or another fat you tolerate well.

This also helps reduce the classic holiday pattern of coffee and pastries for breakfast, snacks through the day, then a very large evening meal. There is nothing wrong with enjoying local foods, but your gut may cope better if you give it some structure around the edges.

Your Travel Gut Support Kit

It can be helpful to pack a small gut support kit, especially if you know your digestion is easily thrown off when you travel. This doesn’t need to be complicated, and it does not mean taking lots of supplements “just in case”. The aim is to have a few sensible, familiar tools with you so that you are not trying to solve gut symptoms in a pharmacy abroad when you are tired, bloated or unwell.

A useful travel gut support kit might include:

• Oral rehydration salts
  These can be very useful if you develop diarrhoea, are sweating more than usual, or are travelling somewhere hot. Water alone doesn’t replace the electrolytes lost through loose stools, vomiting or heavy sweating. Oral rehydration salts help replace both fluid and key minerals such as sodium and potassium. They are particularly important if diarrhoea is persistent, although you should seek medical advice if symptoms are severe, bloody, associated with fever, or if you feel dehydrated or very unwell.
• Your usual medications and any prescribed digestive support
  Pack these in your hand luggage rather than your checked suitcase. This is especially important if you take regular medication, use prescribed reflux medication, have antispasmodics, have been advised to use loperamide in certain situations, or need medication for another health condition. Keep them in their original packaging where possible, and check travel rules if you are taking medicines across borders.
• A few familiar snacks you already tolerate well
  Travel often means long gaps between meals, limited food choices and lots of beige convenience food. Packing familiar snacks can help you avoid getting over-hungry, which may lead to eating quickly or choosing foods that are more likely to trigger symptoms. Good options might include oatcakes, plain nuts or seeds, a simple protein bar, rice cakes, nut butter sachets, plain crackers, or fruit you know suits you. The key is familiarity. Do not pack something “healthy” that you rarely eat if you do not know how your gut responds to it.
• A soluble fibre option, if this is already part of your routine
  Soluble fibre can help some people with bowel regularity and stool consistency, but it should be introduced carefully. If you already tolerate ground flaxseed, chia seeds, oats, PHGG or another soluble fibre, it may be worth taking a small amount with you. However, travel is not the best time to start a new fibre powder or suddenly increase your fibre intake, as this can worsen bloating or gas in sensitive people.
• Saccharomyces boulardii, if it is suitable for you and you have trialled it before travelling
  Saccharomyces boulardii is a probiotic yeast rather than a bacterial probiotic. It has been studied in relation to diarrhoea, including antibiotic-associated diarrhoea and travellers’ diarrhoea. Research suggests that specific strains, particularly Saccharomyces boulardii CNCM I-745, may help reduce the risk of travellers’ diarrhoea in adults. 

However, it should not be introduced for the first time on the day of travel, and it should not replace food hygiene, safe water choices or oral rehydration salts if diarrhoea occurs. It is also not suitable for everyone. Anyone who is immunocompromised, seriously unwell, has a central venous catheter, is pregnant, is taking complex medication, or has been advised to avoid probiotics should speak to their GP, pharmacist or medical team before using it.

• Herbal teas or simple digestive drinks you know you tolerate
  Peppermint tea, ginger tea or chamomile tea may be soothing for some people, although peppermint can aggravate reflux in others. Taking a few tea bags can be a simple way to create a calming evening routine, especially if your gut is affected by stress, poor sleep or late meals.

I would also avoid introducing lots of new products just before travelling. A common mistake is to panic-buy probiotics, enzymes, fibre powders, magnesium or herbal supplements the week before a holiday. Even useful products can cause bloating, looser stools or discomfort if they are not right for you or if the dose is too high. The safest travel strategy is usually to stick with what your body already knows.

What To Do If Symptoms Flare

Even with the best planning, digestive symptoms can still happen. That does not mean you have failed. It means your gut has met a lot of change at once. If you feel bloated, constipated or sluggish, come back to the basics. Choose simple meals, drink regularly, walk gently, avoid grazing all day, and allow yourself time to use the bathroom rather than rushing straight into the next activity.

If you develop loose stools, the priority is hydration. Use oral rehydration salts if needed, keep food simple for 24 hours, avoid alcohol temporarily and seek medical help if symptoms are severe, persistent, bloody, associated with fever, or you feel very unwell.

And if bloating, urgency, constipation or diarrhoea regularly affect your holidays, work trips or social life, it may be worth looking more deeply at what is driving your symptoms. Gut issues can be influenced by food, stress, motility, the microbiome, infections, medications, hormones and underlying medical conditions. You do not have to keep guessing.

If you would like personalised support with IBS-type symptoms, bloating, SIBO concerns or digestive flare-ups, you can book a free 30-minute call and we can talk through what might be contributing to your symptoms and what your next steps could look like.

The Surprising Link Between Microbes and Minerals

When we think about bone health, nutrients such as calcium and vitamin D usually come to mind. These are certainly important, but research over the past decade has highlighted another interesting factor that may influence bone health: the gut microbiome.

The trillions of microbes that live in our digestive tracts play multiple roles in our health. They help digest certain foods, support the immune system, and influence inflammation in the body. Scientists are now exploring how these microbes may also affect bone metabolism, mineral absorption, and long-term bone strength.

This relationship is sometimes referred to as the gut–bone axis. While research in this area is still evolving, early findings suggest that gut health may play a role in supporting healthy bones. Understanding this connection offers another perspective on how best we can help keep our bones strong.

How the Gut Influences Bone Metabolism

Bone tissue is constantly being remodelled through a balance between bone formation and bone breakdown. This process is influenced by hormones, nutrients, physical activity and inflammation.

The gut microbiome may affect this balance in several ways.

One pathway involves its influence on the immune system. A large proportion of the immune system is actually located in the gut, and gut microbes have some influence on immune signalling throughout the body. Chronic low-grade inflammation is known to affect bone turnover, and researchers believe the microbiome may help regulate this process.

Gut bacteria also produce beneficial compounds known as short-chain fatty acids, which are created when certain microbes ferment dietary fibre. These compounds have been linked to a range of health benefits, including effects on immune regulation and mineral metabolism. Some studies suggest they may support bone formation and reduce bone resorption.

Another potential pathway involves hormones and signalling molecules that influence bone cells. Early research indicates that the microbiome may interact with these pathways, although scientists are still exploring the mechanisms involved.

While this field is still developing, these findings highlight how closely connected different systems of the body can be.

Mineral Absorption and the Microbiome

The gut plays a central role in nutrient absorption. For bones to remain strong, minerals such as calcium, magnesium and phosphorus must be absorbed effectively from food. A healthy digestive system helps ensure that these nutrients are actually available to the body. Factors that affect gut health may therefore influence mineral absorption.

The microbiome can contribute to this process in several ways. Some beneficial bacteria can help create an environment in the gut that improves mineral solubility, making it easier for the body to absorb nutrients such as calcium.  Short-chain fatty acids produced during fibre fermentation may also help increase calcium absorption in the large intestine. Diets rich in plant foods and fibre may therefore support both gut health and mineral metabolism.

In addition, certain gut bacteria appear to influence vitamin production and metabolic pathways that affect bone health. Although this research is still emerging, it provides another reason to consider digestive health as part of a broader approach to supporting bones.

What the Evidence Currently Shows
Much of the research on the gut–bone axis is still developing, but several studies have begun to explore this connection.

Animal studies have shown that changes in gut microbiota can influence bone density and bone remodelling. Human studies are more limited, but emerging research suggests that microbial diversity and dietary patterns may be linked with bone health outcomes.

For example, diets rich in fibre, vegetables and plant foods tend to support a diverse microbiome. These same dietary patterns are also associated with improved mineral intake and overall musculoskeletal health.

There is also growing interest in the potential role of probiotics and prebiotic fibres in supporting bone metabolism, although more research is needed before firm conclusions can be drawn.

Supporting Both Gut and Bone Health Through Diet
From a practical perspective, supporting gut health and bone health often involves many of the same dietary habits.

A varied diet that includes fibre-rich plant foods, adequate protein and key minerals provides nutrients that support both the microbiome and bone metabolism.

Helpful dietary habits may include:

• Eating a wide variety of vegetables and fruits
• Including fibre-rich foods such as oats, legumes and whole grains
• Consuming calcium-rich foods regularly
• Including good quality protein with meals
• Limiting highly processed foods that may negatively affect gut health

These dietary patterns support overall wellbeing while also helping to create an environment that may benefit both the microbiome and the skeleton.

If you would like to learn more about nutrition strategies that support bone health, you can also read my blog on osteoporosis prevention nutrition. You may also find my guide to supporting gut health through diet and lifestyle helpful. 

A Whole-Body Approach to Bone Health
The idea of a gut–bone axis highlights an important point. The body’s systems rarely work in isolation.  Digestive health, immune balance, nutrient intake and lifestyle habits all interact to influence long-term health. Supporting the gut microbiome through balanced nutrition may therefore play a role in maintaining bone strength over time.

While research in this area continues to develop, focusing on whole foods, dietary diversity and overall digestive health is a sensible starting point for many people. If you have any questions about this, don’t hesitate to get in touch.

Gut Testing: What’s Worth Doing - and What’s Not

If you’ve been struggling with bloating, irregular bowel habits, IBS-type symptoms or persistent digestive discomfort, it’s natural to start wondering:

Should I get a gut test?

A quick search online brings up everything from microbiome mapping and stool tests to SIBO breath testing, food sensitivity panels and parasite cleanses. It can be hard to know what’s evidence-based, what’s genuinely useful, and what might simply add more confusion (and expense).

In this blog, I’ll walk you through the most common gut tests people ask about, what they can and can’t tell us, and when it’s essential to involve your GP to rule out medical causes.

First: testing should match your symptoms

One of the biggest mistakes I see is people ordering tests before they’ve clarified what they’re trying to understand.

Gut symptoms can be driven by many factors, including:

• low stomach acid or low digestive enzyme output
• gut-brain axis dysregulation and stress physiology
• constipation and slow transit
• dysbiosis (microbial imbalance)
• post-infectious gut changes
• coeliac disease
• inflammatory bowel disease (IBD)
• medication effects (e.g., PPIs, antibiotics)

A sensible testing strategy should always begin with:

• a detailed symptom history
• diet and lifestyle review
• bowel habit assessment
• screening for red flag symptoms (more on this below)

For many people, we can make significant progress without extensive testing. But for others, testing can help us build a much more targeted plan.

Comprehensive stool and microbiome testing 

One of the most commonly used functional tests is comprehensive stool testing, often referred to as microbiome testing.

A test like Genova GI Effects Stool Test or GI Map can provide insight into:

• the balance of key bacterial groups
• markers linked to digestion and absorption
• indicators of inflammation
• microbial metabolites (such as markers linked to short-chain fatty acids)
• potential pathogens or opportunistic overgrowth patterns
• immune activity in the gut (e.g. secretory IgA)

When this type of test may be useful

In practice, comprehensive stool testing may be worth considering if:

• gut symptoms are long-standing or complex
• you’ve tried dietary changes but haven’t improved
• there are signs of dysbiosis or microbial imbalance
• bowel habits remain irregular despite foundational support

What it can’t do

Microbiome tests are not there to:

• diagnose IBS, IBD or coeliac disease
• replace medical investigations
• provide a complete picture of the entire gut microbiome (it’s a snapshot)
• give a guaranteed solution

However, they can be useful when interpreted in context, particularly when results are combined with symptom patterns, diet quality, lifestyle factors and health history.

SIBO breath testing

SIBO (small intestinal bacterial overgrowth) is one of the most talked-about causes of bloating online. SIBO occurs when bacteria that normally live in the large intestine overgrow in the small intestine.

The most common test is a breath test, typically measuring hydrogen and methane (and sometimes hydrogen sulphide depending on the test available).

When SIBO testing might be appropriate

SIBO testing may be worth considering if there is:

• significant bloating soon after meals
• excessive wind
• constipation or diarrhoea that doesn’t respond to standard support
• symptoms that noticeably worsen with fermentable fibres
• history of food poisoning, antibiotics or GI infections
• sluggish gut motility or chronic constipation

A note on limitations

SIBO is complex. Breath testing has limitations and results need careful interpretation. Not all bloating is SIBO, and it’s common for people to go through multiple restrictive protocols unnecessarily when the driver is something else entirely (for example constipation, stress patterns, or weak digestion).

Asking your GP to test for coeliac disease 

This is one of the most important points in the entire gut testing conversation:

If you have ongoing gut symptoms, especially diarrhoea, bloating, persistent fatigue, or nutrient deficiencies, it is sensible to rule out coeliac disease early.  NICE guidelines recommend coeliac disease testing in people with persistent unexplained GI symptoms consistent with IBS, among other presentations.

If you suspect coeliac disease, it’s important that you continue eating gluten before testing. If gluten is removed before the blood test, results may become falsely normal.

This is one reason I don’t recommend removing gluten “just in case” without a clear plan, especially if symptoms are significant.

Your GP can arrange coeliac screening blood tests. If positive (or strongly suspected), further medical follow-up is needed.

FIT testing via your GP (especially if there is blood in stool)

If you notice blood in your stool, it’s important to speak to your GP promptly.

Other red flag symptoms include:

• black/tarry stools
• unexplained weight loss
• persistent diarrhoea
• severe abdominal pain
• night-time bowel movements
• ongoing fatigue with low iron levels

A FIT test (faecal immunochemical test) may be used in primary care to help assess the need for further investigation when symptoms suggest possible bowel disease.

This is not something to self-manage with supplements or elimination diets.

Food sensitivity testing: is it worth it?

Food sensitivity testing is often one of the first things people try when gut symptoms don’t improve. It’s understandable, because it feels like it might give a clear list of foods to avoid.

However, this is an area where it’s easy to spend money and end up more confused (and more restricted) than before.

Why food sensitivity tests often “light up”

With ongoing gut issues, especially if the gut lining is irritated or intestinal permeability is increased (sometimes referred to as “leaky gut”), food sensitivity tests can come back with long lists of positives.

This can happen because the immune system is more reactive when the gut barrier is not functioning optimally. In that situation, results can “light up like a Christmas tree” and leave you feeling like you can’t eat anything at all.

The downside

If we remove lots of foods based on a test result without addressing the underlying gut issue, it can lead to:

• unnecessary restriction (which can impact microbiome diversity)
• increased anxiety around food
• missing the real drivers of symptoms such as constipation, dysbiosis, low digestion, or stress

In clinic, it’s usually better to:

1. support gut function first (digestion, motility, microbiome support, gut lining support)

The Fibre Mistake That’s Making Your Bloating Worse

Many of my clients have been told to cut out fibre due to their IBS symptoms or have gradually whittled down their food options until there’s none left. Fibre can be worrying if you’re bloating.

Fibre is often talked about as a single nutrition target, usually measured in grams. But when it comes to gut health, it isn’t only about how much fibre you eat. It’s also about how many different fibres you include.

Your gut microbiome thrives on variety. Different bacteria prefer different fibres, and the wider the range of plant foods you eat, the more likely you are to support a diverse, resilient microbiome.

Let’s take a look at the different types of fibre, why variety matters, common myths that keep people stuck, and how to build fibre diversity gently - especially if you’re prone to IBS symptoms.

Different Types of Fibre Explained

Fibre is the part of plant foods that the body can’t fully digest. Instead, fibre becomes fuel for gut bacteria and helps support bowel regularity, blood sugar balance and digestive comfort.

But not all fibre behaves the same way.

Soluble fibre

Soluble fibre dissolves in water and forms a gel-like texture in the gut. It can help support:

• stool consistency
• feed beneficial gut bacteria
• steadier blood sugar levels
• bind to waste hormones and cholesterol to clear them from the gut

Sources include oats, chia seeds, flaxseed, beans/lentils, apples, pears, carrots and sweet potato.

Insoluble fibre

Insoluble fibre adds bulk and helps move food through the digestive tract.

Sources include wholegrains, nuts and seeds, skins of fruit/veg, kale, cabbage and green beans.

Some people with IBS symptoms find large amounts of insoluble fibre harder to tolerate, especially during flare-ups. This doesn’t mean insoluble fibre is “bad”, but it does mean the type and timing matters.

Resistant starch

Resistant starch reaches the large intestine intact, where gut bacteria ferment it.

Sources include:

• cooked and cooled potatoes
• cooked and cooled rice
• slightly green bananas
• oats
• legumes

Prebiotic fibres

Prebiotics are specific fibres that feed certain beneficial bacteria.

Sources include onions, garlic, leeks, asparagus, chicory and some wholegrains.

If these trigger bloating, it’s often a sign that your gut needs a gentler approach, not that you need to avoid them forever.

Why Diversity Matters More Than Fibre Counts

It’s easy to think of fibre as something you either “hit” or you don’t. But fibre intake isn’t only a numbers game.

Different fibres create different effects in the gut. They support different bacterial species, and those bacteria produce compounds (such as short-chain fatty acids) that influence gut lining integrity and immune signalling.

This is why fibre diversity can be more meaningful for long-term gut health than simply increasing fibre grams quickly.

A useful goal is to aim for:

• a wide range of plant foods across the week
• a mix of wholegrains, vegetables, fruits, nuts, seeds, herbs and spices
• fibre from both soluble and insoluble sources, plus resistant starch when tolerated

This can be done without turning food into a tracking exercise.

If you’d like to understand more about how the microbiome affects whole-body health, you may enjoy my March blog: How Your Gut Microbiome Shapes Hormones and Immunity.

Common Fibre Myths

Myth 1: “If fibre makes me bloated, fibre is the problem.”

Often it’s the speed of increase or the types of fibre being introduced. Rapid changes can increase fermentation quickly, leading to temporary bloating and wind.  This is why slow, steady changes tend to work best.

Or it can be a sign that there is an imbalance on the gut microbiome that needs investigating.

Myth 2: “I need lots of raw salads for good gut health.”

Raw veg can be difficult for some people with IBS symptoms. You can support your gut just as effectively with:

• soups
• stews
• roasted vegetables
• traybakes
• warm grain bowls

In many cases, cooked veg is the most gut-friendly starting point.

Myth 3: “Fibre only matters for constipation.”

Fibre supports far more than gut transit. The microbiome is involved in inflammation regulation, immune resilience and hormone metabolism, which is why gut support can benefit the whole body.

Building Fibre Variety Gently

If you’re prone to bloating or IBS symptoms, the goal is not to overload your gut. The goal is to build tolerance and confidence.

1. Add one new fibre-rich food every few days

For example:

• 1 tbsp ground flaxseed in porridge
• 1 portion of berries
• swapping white rice for cooled brown rice
• adding spinach into a sauce

2. Rotate rather than restrict

Keep your staples, but rotate one or two each week:

• broccoli → green beans
• carrots → beetroot
• oats → barley
• sweet potato → butternut squash

3. Prioritise soluble fibre first

If your gut is reactive, start with gentler fibres:

• oats
• flax/chia
• stewed apple
• carrots
• psyllium (if appropriate and guided)

4. Use small portions of common triggers

Rather than avoiding foods completely, try micro portions:

• 1 tbsp hummus
• spring onion greens instead of onion
• a small serving of lentils in soup