Balance Your Plate, Balance Your Energy

If you often feel your energy dipping, struggle with cravings or find it hard to stay full between meals, you are not alone. These patterns usually have less to do with willpower and more to do with how your metabolism responds to the food you eat each day.

Nutrition research often uses the term “metabolic resilience” to describe how well your body can keep things steady. A resilient metabolism can maintain stable blood sugar, regulate appetite, support mood, and keep energy more even throughout the day. It can also adapt more comfortably if life gets busy, meals are a bit rushed or sleep is disrupted.

The best bit is that you can support this resilience through balanced eating, not restriction. Great news in January! When meals include protein, fibre-rich carbs, and healthy fats, the body has what it needs to do all those things - regulate hunger, manage blood sugar and maintain steadier energy. Small changes to your plate can make a real difference to how you feel!

What Is Metabolic Resilience?

Metabolic resilience describes how easily your body responds to the demands of daily life. It reflects your ability to maintain balanced energy, appetite and blood sugar even when routines are not perfect.

A truly resilient metabolism can switch between fuel sources easily – using both fats and glucose, plus it can regulate hunger hormones well, and it helps to keep blood sugar steady and even throughout the day. This flexibility depends on several systems working well together. These include insulin sensitivity, mitochondrial efficiency (mitochondria are the powerhouses of the cell), availability of certain nutrients, and good gut health.

When resilience is low, the body finds it harder to do all these things. You may notice your energy dips more, particularly in the afternoon, you might have stronger cravings for sugary foods and drink, or difficulty concentrating or feeling hungry soon after eating. These signs are not uncommon and often improve through consistent, balanced eating patterns.

The Role of Blood Sugar Balance

Blood sugar balance is key to maintaining metabolic resilience. After eating, the body releases insulin to move glucose into cells for energy. When meals are balanced, this rise in glucose is gradual, supporting a steady release of energy.

But when meals are high in refined carbohydrates. and low in protein or fibre, they tend to cause sharper glucose spikes. These are often followed by quick drops which can trigger cravings, low energy, irritability or increased appetite.

Scientific research links frequent glucose swings to oxidative stress (which can damage cells), reduced insulin sensitivity and greater metabolic strain over time. Whereas, stabilising glucose responses helps improve hormonal signalling, appetite regulation and overall metabolic health.

Balanced eating helps achieve this by slowing digestion, moderating glucose release and supporting the body’s ability to respond effectively to insulin.

Protein, Fibre and Healthy Fats Explained

Protein

Protein supports metabolic health by slowing the rate at which food leaves the stomach and by influencing appetite hormones such as GLP-1 and peptide YY. Including protein at meals can improve satiety and reduce the likelihood of overeating later in the day. It also provides essential amino acids (protein building blocks) for enzymes and hormones involved in glucose regulation.

Practical tip: Aim for a palm sized portion of protein at each meal. Options include meat, poultry, fish, tofu, tempeh, Greek yoghurt or legumes if tolerated.

Fibre

Fibre, particularly soluble fibre, slows the absorption of glucose which supports steadier post-meal blood sugar responses. Fibre also feeds beneficial gut bacteria which produce special chemicals called short chain fatty acids, such as butyrate. These compounds influence inflammation, insulin sensitivity and appetite regulation.

Practical tip: Add vegetables to lunch and dinner, include ground flaxseed or chia seeds at breakfast and vary your plant foods throughout the week.
(Internal link: March blog on Fibre Diversity)

Healthy Fats

Healthy fats such as olive oil, nuts, seeds and avocado contribute to slow and steady energy release. They support hormonal communication, help with the absorption of fat-soluble nutrients, and promote longer lasting satiety.

Practical tip: Add a small handful of nuts to salads, top meals with seeds or drizzle vegetables with olive oil.

Everyday Nutrition Tips for Good Energy

Building metabolic resilience does not require extreme dieting. Consistency with small, achievable changes is much more effective.

Start with a balanced plate
Aim for a combination of protein, fibre-rich carbs, vegetables and healthy fats. This will naturally slow digestion, balance sugar levels, and supports stable energy.

Include protein at breakfast
A protein-rich breakfast helps regulate hunger hormones and supports steadier blood sugar through the rest of the day.
(Internal link: October blog on Balancing Blood Sugar in Midlife)

Add rather than restrict
Instead of focusing on what to cut out, think about what you can add. An extra portion of vegetables, a spoonful of seeds or a serving of protein can have a noticeable impact on energy and cravings.

Support your gut microbiome
A diverse microbiome is linked to improved metabolic flexibility and lower inflammation. Aim for a wide range of plant foods each week. Herbs, spices, nuts and seeds all count.

Reduce ultra processed foods gradually
Ultra processed foods can lead to rapid glucose rises and lower satiety. Reducing these step by step often feels more realistic and sustainable than cutting them out completely.

Eat slowly and mindfully
Taking your time to eat supports digestion and helps appetite hormones function more effectively which may reduce overeating.

Balanced snacks if needed
If you choose to snack, pair foods that combine protein and fibre such as yoghurt with berries, hummus with vegetables or nuts with fruit. This supports steadier energy between meals.

Building metabolic resilience is about nourishment rather than restriction. By balancing meals, supporting your blood sugar, and creating healthy habits, you can experience steadier energy, fewer cravings, and a more adaptable metabolism. Over time these gradual shifts support long term wellbeing in a sustainable way. Or if you’d like to discuss this further, why not get in touch with me? You can book a free call here.

Why Detox Diets Don’t Work – and What to Do Instead

The Myth of Detoxing
The idea of “detoxing” - that we can flush out toxins from our bodies through specific diets or cleanses - is everywhere in popular health culture. Juice cleanses, lemon-detox diets, smoothie-only plans, herbal-supplement regimes, they all promise quick results: clearer skin, more energy, weight-loss, better digestion. But the evidence doesn’t back up those promises.

In reality, our bodies are built to take care of detoxification on their own. Organs such as the liver, kidneys, gut and skin work constantly to process and eliminate waste and potentially harmful substances.

A review from nutrition experts concluded there is no compelling scientific evidence supporting the use of “detox” diets for weight management or toxin elimination. Even organisations that examine popular cleanses note that detox diets often rely on exaggerated claims rather than solid data. 

Why Restrictive Diets Backfire

Detox programmes often involve severe calorie restriction, liquid-only intake, exclusion of whole food groups, or reliance on special supplements and laxatives. While these approaches might lead to quick weight loss or feelings of “lightness”, they tend to bring more downsides than long-term benefits.

Some detox diets can even suppress metabolism. They may lack sufficient protein and essential nutrients, which are crucial for supporting the body’s natural detoxification system. 

Even when a cleanse leads to short-term improvements, perhaps reduced bloating, lighter digestion or a sense of clarity, these are often because of the drastic reduction in processed foods, sugar, alcohol or overeating, and increased intake of fluids or veggies. Once normal eating resumes, weight tends to return and previous dietary habits creep back in. 

Plus, there can also be risks. Detox supplements have been implicated in adverse effects, including liver issues, nutrient imbalance or digestive upset, particularly when combined with other restrictive practices or laxatives.  

What Science Says About “Cleanses”

The scientific literature on commercial detox diets is thin. A 2015 review found only a handful of studies examining detox diets, and while a few reported enhanced “elimination” of certain persistent pollutants, those studies were small, poorly controlled or methodologically flawed. 

Many reviews and expert summaries conclude that detox diets are largely unnecessary. In other words: there is currently no good-quality evidence that a detox or cleanse leads to long-term improvements in health, toxin elimination, metabolic resilience, or weight management. Indeed, what is often called “detox” is simply short-term calorie restriction or avoidance of processed foods, alcohol or high-sugar intake.  

Gentle, Sustainable Alternatives

Rather than turning to “detox diets,” a more sustainable and evidence-based approach is to support your body’s natural detoxification capacity through balanced, nutrient-dense eating and healthy lifestyle habits.

• Emphasize a whole-foods diet: plenty of vegetables, fruit, whole grains, lean protein, healthy fats. These provide the vitamins, minerals, amino acids and fibre needed for detoxification pathways to function well.
• Prioritise metabolic resilience: avoid extremes in calorie restriction, instead aim for steady, balanced eating that supports stable energy and metabolism.
• Hydration, regular physical activity, good sleep and stress management all support the body’s natural elimination systems (kidneys, liver, digestion, lymphatic flow).
• Rather than “all or nothing” cleanses or fads, think about gentle swaps: swap processed snacks for whole-food options, refined carbs for whole grains, sugary drinks for water, low-fibre meals for fibre-rich ones.
• If you feel drawn to a “reset”, consider a short seasonal gentle reset: e.g. a week focusing on extra vegetables, water, whole meals, less alcohol and processed food but not total restriction or extreme cleanses. I’ll be running my Sugar Free Challenge this month, which is a great way to start focussing on a more wholefoods diet.

How to Support Natural Detox Pathways

Your liver, kidneys, lungs, skin and digestion are all involved in detoxification. You can support them by:

• Eating sufficient protein and fibre (important for detox enzymes, gut health, toxin excretion).
• Including a wide variety of plants - leafy greens, cruciferous vegetables, colourful vegetables and fruits - to supply antioxidants, phytochemicals and nutrients supportive of detox pathways.
• Staying hydrated to support kidney and skin elimination.
• Moving daily — gentle activity, walking, strength work — to support circulation, lymphatic drainage, digestion.
• Minimising repeated exposure to unnecessary chemicals where possible (e.g. limiting highly processed foods, avoiding excessive alcohol, choosing organic/less-pesticide produce if desired).

Over time, these small, sustainable habits build up, supporting metabolic resilience, energy, digestion, mood and overall wellbeing.

Why This Matters - Especially If You’ve Felt Like a “Failure” After a Detox

If you’ve tried a detox diet and found it stressful, unsustainable or disappointing, you are not alone, and it is not a failure. Detox diets often set unrealistic expectations. They can make you feel good for a short while but rarely lead to lasting change.

Shifting the focus towards balanced nutrition, gradual habit change, and supporting your body’s natural systems is kinder, gentler and ultimately more effective. As a nutritional therapist working from a functional medicine perspective, I want to help you build metabolic resilience and sustainable eating, not quick-fix cleanses that fade with time.

It’s about learning to trust your body, nourishing it properly, and creating habits you can keep long-term.

If you like, you can start small: maybe add one extra portion of vegetables per day, drink a bit more water, swap a refined snack for a whole-food one. Over weeks and months, the cumulative effect of those tiny changes can be profound.

And if you’d like a little kickstart this January, you can come and join us on the Sugar Free Challenge – a wholefoods approach to getting healthier and more energised for 2026.

Top Tips: How to Avoid the December Slump

December brings celebration, connection and indulgence - but many of my clients say although it’s fun, it can leave them feeling drained, bloated, and mentally flat. The combination of darker days, disrupted routines, and more processed foods can really take a toll on both body and mind.

If you often find yourself run down by the end of the year, the problem may not be a lack of willpower but the natural stress your body faces in winter. Let’s explore why energy and mood tend to dip during the festive season, and how you can support your resilience through food, lifestyle and mindset.

Why Energy Dips in December

A perfect storm of factors contributes to the “December slump”: shorter daylight hours, higher sugar intake, more alcohol, disrupted sleep, and less movement. Each of these impacts your energy systems, metabolism, gut health and mood in subtle but significant ways.

1. Reduced daylight and lower vitamin D
In the UK, sunlight in winter is too weak for reliable vitamin D production. Low vitamin D status is associated with fatigue, poor immune function and low mood. Shorter days can also reduce exposure to natural light, affecting melatonin and serotonin — two hormones that regulate sleep, energy, and emotional stability.

2. Blood sugar fluctuations
Festive foods are often rich in simple carbohydrates and sugars, which cause rapid spikes and crashes in blood glucose. When blood sugar drops, energy and concentration follow. 

This also drives hunger, cravings and irritability, pushing you toward another quick energy hit. Over time, these swings can contribute to fatigue, poor focus, and even increased inflammation.

3. Disrupted gut health
Heavier foods, lower fibre intake and reduced microbial diversity can all weaken digestion. Gut bacteria play a vital role in producing vitamins, supporting immunity and influencing the gut–brain axis, the communication network between your gut and nervous system. When digestion slows or becomes unbalanced, it can affect not only physical comfort but also energy and mood regulation.

4. More alcohol and late nights
Alcohol intake often increases during December, and while social drinking may feel relaxing, it can significantly affect sleep quality, blood sugar balance, liver function and mood. Even moderate amounts of alcohol can suppress restorative REM sleep, increase dehydration, and strain the gut barrier - all of which contribute to low energy and irritability the next day.

5. Heightened stress and less restorative rest
December tends to bring a busier social calendar and higher stress, whether from deadlines, family dynamics or financial pressure. Chronic stress increases cortisol, which can disturb sleep, digestion and immune regulation. The result is often a feeling of being “wired but tired”: restless at night, exhausted in the morning, and prone to cravings for quick energy fixes.

Foods to Keep Energy Steady

Nutrition plays a central role in stabilising blood sugar, supporting gut health and maintaining mood. The goal isn’t restriction, but balance: pairing enjoyment with nourishment.

Balancing Blood Sugar During Festivities

The key to steady energy is keeping glucose within a stable range. When blood sugar spikes, insulin rushes in to move glucose into cells; as levels fall, energy dips follow. Preventing those swings helps you stay focused and calm.

Try to include protein, healthy fats and fibre at every meal. Protein slows digestion, fats support satiety and cell function, and fibre helps regulate glucose absorption. Together they create sustained energy release.

• At breakfast, try warm porridge made with oats, ground flaxseed and almond butter, topped with berries for natural sweetness.
• At lunch, choose soups or stews with lentils, chicken or tofu, paired with wholegrains or root vegetables.
• At dinner, include a palm-sized portion of protein (fish, poultry, tempeh) with colourful vegetables and complex carbohydrates such as quinoa, barley or roasted squash.

If you know you’ll be having dessert or drinks later, include protein beforehand. A small handful of nuts or yoghurt with fruit helps temper blood sugar spikes and can reduce cravings later in the evening.

Supporting Mood with Food

Your mood is closely tied to your gut and nutrient status. The brain relies on steady glucose, amino acids, omega-3 fats, and micronutrients like magnesium and B-vitamins to synthesise neurotransmitters such as serotonin and dopamine.

Low intake of these nutrients, alongside gut dysbiosis or inflammation, can impair neurotransmitter balance and lead to mood changes. Diets rich in whole foods, vegetables, wholegrains, legumes, fish, and nuts, are consistently linked to lower rates of depression and anxiety compared to diets high in ultra-processed foods.

Include:

• Oily fish (or algae-based omega-3 supplements) for DHA and EPA, which support brain and mood function
• Leafy greens, seeds and dark chocolate for magnesium
• Wholegrains, eggs and pulses for B-vitamins
• Fermented foods or probiotics to support gut–brain communication

Just as importantly, avoid skipping meals. Prolonged fasting or erratic eating can destabilise blood sugar and worsen fatigue. Even a small balanced breakfast helps stabilise cortisol rhythms and energy throughout the day.

Alcohol: Enjoy Without the Crash

Moderation is key. Alcohol provides short-term relaxation but disrupts nearly every system involved in energy and immunity. It interferes with deep sleep, dehydrates the body, increases gut permeability (“leaky gut”), and diverts the liver’s detoxification capacity away from other essential processes.

If you drink:

• Alternate each alcoholic drink with water or sparkling water
• Choose lower-sugar options like dry wine, clear spirits with soda, or alcohol-free alternatives
• Avoid drinking on an empty stomach, food slows alcohol absorption and reduces its impact on blood sugar
• Support recovery with electrolytes, B-vitamins and extra hydration the next day

The occasional drink is unlikely to cause harm, but frequent or excessive intake over the festive period is a common trigger for the December slump - leading to fatigue, bloating, and poor sleep quality.

Sleep: Your Forgotten Energy Source

Sleep is one of the most underappreciated forms of immune and mood support. During sleep, the body repairs tissues, clears inflammatory by-products, and consolidates memory. Inadequate or poor-quality sleep alters appetite-regulating hormones, raises cortisol, and lowers immunity.

To protect sleep in a busy month:

• Maintain as consistent a bedtime as possible
• Limit caffeine after 12 noon
• Reduce screen exposure and bright light before bed
• Keep alcohol and heavy meals at least two hours away from bedtime
• Prioritise dark mornings with light exposure early in the day, even 15 minutes of natural light helps regulate circadian rhythm

Good sleep hygiene isn’t about perfection but creating patterns that let your nervous system reset each night.

Managing Stress and the December Pace

Chronic stress can deplete key nutrients, alter gut permeability, and disrupt hormone rhythms that affect energy. The stress hormone cortisol should rise in the morning and fall gently through the day, but persistent stress can flatten this curve, leading to burnout and fatigue.

Simple ways to counteract December stress include:

• Mindful eating: Sit down, slow your breathing, and focus on chewing. This activates the parasympathetic “rest and digest” response, improving digestion and nutrient absorption.
• Movement: Gentle exercise like walking, stretching, or yoga helps reduce stress hormones and improves blood flow and energy.
• Downtime: Build short breaks into your day. Even five minutes of calm breathing or being outdoors can help lower cortisol and refresh focus.

Your gut and brain communicate constantly. Supporting calm through stress management helps regulate digestion, immune activity and emotional balance - all essential to avoiding the December slump.

If you usually reach January feeling exhausted and foggy, this year could be different. By balancing blood sugar, supporting your gut, moderating alcohol, and prioritising sleep and rest, you can stay energised and resilient through the festive season - and start the new year on stronger footing. Don’t forget to get in touch if you’d like to start January in the best place – I’m offering January sessions from now.

The Ultimate Immune Supporting Winter Broth

When the weather turns cold, there’s nothing more comforting than a nourishing bowl of broth. This simple recipe combines garlic, ginger and seasonal vegetables to create a warming base that supports both gut and immune health. 

Rich in phytonutrients, antioxidants and minerals, it’s light enough for sensitive digestion yet deeply restorative.

Whether you’re recovering from a cold, feeling run down, or just want a warming winter meal, this broth delivers both comfort and nutrition.

Why Garlic and Ginger Support Immunity

Garlic and ginger have been used in traditional medicine for centuries, and research now supports many of their benefits for immune resilience and inflammation regulation.

Garlic contains sulphur compounds such as allicin, which have antimicrobial and antiviral effects. Studies have shown that garlic may reduce the frequency and duration of common colds and support immune cell function. It also promotes the growth of beneficial gut bacteria, contributing to the gut–immune connection that underpins much of our immune strength.

Ginger provides bioactive compounds including gingerols and shogaols, which have antioxidant, anti-inflammatory and antimicrobial effects. Ginger may help regulate inflammation, support circulation, and ease nausea or digestive discomfort — all useful in winter when digestion can slow.

Together, garlic and ginger form a powerful pairing: one that not only supports immunity directly but also improves digestion, absorption and detoxification - processes central to immune and energy balance.

Ingredients

Serves 4–6

• 1 tbsp olive oil
• 1 large onion, finely chopped
• 3–4 cloves garlic, thinly sliced or crushed
• 1 thumb-sized piece fresh ginger, grated
• 2 carrots, sliced
• 2 celery sticks, sliced
• 1 courgette, diced
• 1 small leek, sliced
• 1.5 litres good-quality vegetable stock or bone broth (homemade or organic)
• Sea salt and black pepper, to taste
• Fresh parsley or coriander, to serve

Method:

1. Warm the oil in a large pan over medium heat. Add the onion, garlic and ginger, stirring gently for 3–4 minutes until fragrant but not browned.
2. Add the carrots, celery, courgette and leek. Sauté for another 5 minutes to soften the vegetables slightly.
3. Pour in the stock, then bring to a gentle simmer.
4. Cover and cook for 25–30 minutes until the vegetables are tender and the broth is aromatic.
5. Season with salt and pepper, then serve warm with chopped herbs.

This broth can be served clear, blended into a smooth soup, or used as a base for other dishes such as risotto, noodles or light stews.

Optional Add-Ins for Extra Nutrients

To make your broth more substantial or to target specific nutrition goals, try the following additions:

• For protein: Add shredded chicken, turkey or tofu.
• For gut health: Stir in miso paste or a spoonful of sauerkraut brine (after cooking, once the broth has cooled slightly to preserve beneficial microbes).
• For extra antioxidants: Add turmeric root with a pinch of black pepper to enhance absorption of curcumin.
• For healthy fats: Drizzle with olive oil or top with avocado slices before serving.
• For fibre and minerals: Add kale, spinach or seaweed in the final few minutes of cooking.

These simple tweaks can transform your broth into a complete, nutrient-dense meal - perfect for busy winter days or when your digestion needs gentle support.

Serving Ideas & Storage Tips

This broth keeps well in the fridge for up to four days and freezes beautifully. Batch-cook on a weekend and store portions in glass jars or freezer-safe containers for easy reheating.

Reheat gently on the hob rather than boiling to preserve nutrients and flavour. You can also use the broth as a base for:

• Poaching fish or chicken for a light, warming meal
• Cooking grains such as quinoa, rice or millet for added depth of flavour
• A soothing drink between meals to hydrate and comfort the digestive system

For those with sensitive digestion or recovering from illness, sip this broth slowly and mindfully. Its warmth and flavour can stimulate the vagus nerve, supporting digestion and calming the nervous system.

This simple recipe brings together everything your body needs for winter resilience: warmth, hydration, gentle nourishment and immune-supportive compounds. Or check out some of my other recipes here.

Winter Wellness Starts in the Gut

When winter arrives, many of my clients tell me that they feel more tired, sluggish, and run down. Frequent colds, a flare-up in digestive symptoms, or lingering fatigue can all be signs that your immune system is under extra strain. 

What’s less well known is that much of your immune strength actually begins in your gut. Your gut microbiome - that vast community of bacteria, fungi, and other microbes living in your colon - plays a major role in keeping your immune system balanced and responsive.

In this blog, we’ll explore how your gut influences immunity, why microbial diversity matters most during the colder months, and which foods can help to support both your gut and immune resilience this winter.

How Gut Health Shapes Immunity

It’s estimated that around 70% of the body’s immune cells are located in and around the gut wall. This isn’t just coincidence, it’s where your immune system and the outside world meet. Every day, your gut encounters potential pathogens, allergens, and toxins, all of which must be distinguished from harmless food particles or beneficial microbes.

This delicate balance is controlled by a network called the gut-associated lymphoid tissue (GALT). The GALT is responsible for training immune cells to respond appropriately, strong enough to eliminate genuine threats but tolerant enough to avoid excessive inflammation.

When the gut barrier is strong and populated by diverse, beneficial microbes, it sends healthy signals to the immune system, promoting tolerance and repair. When that balance is disrupted, a state known as dysbiosis, communication becomes distorted. The immune system can become either overactive (triggering inflammation, allergies, or autoimmunity) or underactive (leaving you more susceptible to infections).

Research increasingly shows that changes in the gut microbiome can directly influence the effectiveness of immune responses, including how well the body responds to viral infections and vaccines. Seasonal shifts in diet, lifestyle, and stress may all affect this balance, making winter a particularly important time to focus on gut health.

Does any of this sound familiar to you?

Microbiome Diversity and Immune Defence

A healthy gut is a diverse one. Each species of gut microbe plays a unique role in maintaining balance, producing beneficial metabolites, and interacting with the immune system. Reduced microbial diversity, often seen in people with stress, poor diet, antibiotic use, or chronic illness, is associated with lower immune resilience.

One of the most important functions of a diverse microbiome is the production of short-chain fatty acids (SCFAs) such as butyrate, acetate, and propionate. These compounds are made when gut bacteria ferment dietary fibre. 

SCFAs help to:

• Nourish the cells that line the gut wall, maintaining barrier integrity
• Calm excessive inflammation by supporting regulatory immune cells
• Enhance the activity of macrophages and other infection-fighting cells
• Strengthen mucus production and improve pathogen resistance

In winter, several factors can reduce SCFA production. People tend to eat fewer plant-based foods and less soluble fibre, which are key fuels for beneficial bacteria. 

Cold weather and lower activity can also slow gut motility, altering microbial composition. As SCFA levels fall, the gut barrier becomes more permeable, and low-grade inflammation can increase, leaving the immune system less efficient and more easily fatigued.

A number of recent studies show that individuals with greater microbial diversity and higher SCFA production have lower rates of respiratory infections and recover more quickly when they do get sick. Maintaining a balanced microbiome can therefore provide indirect protection for the lungs, sinuses, and other mucosal surfaces that rely on immune communication with the gut.

Prebiotics and Probiotics Explained

This is an area that many of my clients find confusing – what are we supposed to do? Simply put, supporting gut health in winter often comes down to nourishing beneficial microbes (with prebiotics) and topping up helpful strains (through probiotics).

Prebiotics are types of fibre or resistant starch that your body cannot digest but your gut microbes can. They are fermented in the colon to produce SCFAs, which feed intestinal cells and modulate inflammation. Examples include inulin, fructooligosaccharides (FOS), and galactooligosaccharides (GOS), found naturally in foods such as leeks, onions, garlic, bananas, oats, and Jerusalem artichokes.

Probiotics, on the other hand, are live microorganisms that can help restore microbial balance when consumed regularly in adequate amounts. They act by:

• Enhancing the gut barrier and mucus layer
• Inhibiting harmful bacteria
• Modulating immune cell activity
• Increasing production of anti-inflammatory signalling molecules

Clinical trials and systematic reviews have found that certain probiotic strains can reduce the risk and duration of upper respiratory tract infections. The benefits are strain-specific and usually appear after consistent use over several weeks.

Often the best choice is to go for food rather than a supplement. Probiotic food sources like live yoghurt, kefir, sauerkraut, kimchi, and fermented vegetables are an excellent place to start, especially when introduced gradually for those with sensitive digestion.

If you find that your gut reacts badly to prebiotic fibres or probiotic foods, it’s worth getting in touch, as this could be a telltale sign of some imbalance in your microbiome – something we can investigate.

Best Foods for a Winter-Proof Gut

In winter, digestion naturally slows, and our food choices often become heavier, starchier, and lower in fibre. The result can be reduced microbial diversity and a weakened gut barrier. 

Fortunately, small, consistent changes can have a big impact on gut and immune resilience.

Eat more fibre-rich plants
Aim for a variety of vegetables, fruits, wholegrains, nuts, and seeds each week. Diversity is key: each type of fibre feeds different groups of beneficial bacteria. Soluble fibre, found in oats, carrots, apples, courgettes, and flaxseed, is especially valuable for SCFA production.

Include fermented foods regularly
Incorporate small servings of live yoghurt, kefir, sauerkraut, kimchi, miso, or tempeh. These foods supply live microorganisms and help reinforce the gut barrier. If you’re sensitive to FODMAPs or histamine, start with very small portions and monitor tolerance.

Feed your microbes with prebiotics
Use foods like leeks, garlic, onions, green bananas, and chicory root to feed beneficial bacteria. These can be combined with probiotic foods for a synergistic effect, often called synbiotic eating.

Add polyphenol-rich foods
Brightly coloured plant foods such as berries, red cabbage, beetroot, herbs, and green tea provide polyphenols that act as antioxidants and microbial regulators. These compounds can encourage the growth of beneficial species like Akkermansia muciniphila and Bifidobacteria.

Stay hydrated and support motility
Hydration is often overlooked in winter when thirst cues are weaker. Adequate water intake supports regular bowel movements, ensuring waste and microbial metabolites move efficiently through the colon. Gentle daily movement, warmth, and fibre all help stimulate healthy peristalsis.

Mind the stress–gut link
Winter often brings more psychological stress, which can suppress the vagus nerve and slow digestion. Mindful eating, deep breathing, and restorative sleep all support the parasympathetic “rest and digest” state that keeps your gut working optimally.

If your gut feels out of balance this winter - with bloating, irregular digestion, or increased fatigue - it may be a sign your microbiome needs more support. By nurturing your gut, you’re also building a stronger foundation for your immune health, mood, and energy.

Or, if you’re interested in finding out more via microbiome testing, why not book a free call?

Winter Immunity: The Nutrients That Really Work

You may notice that as soon as all the kids are back in school, everyone is coming down with something. Or, you might find that every year when you finish work for Christmas, you all come down with the flu. Why is this happening? And what can we do about it?

When the weather turns colder, shorter daylight hours can leave many of us feeling completely run down. You may find yourself catching more colds, feeling more tired, or noticing that your gut feels more unsettled - all of which can affect our immune resilience. 

The good news is that there are things we can do with our food that can strengthen our body’s defences. This blog explores why immunity tends to decline in winter and which nutrients have the strongest scientific backing for supporting immune health.

Why Immunity Declines in Winter

There are several reasons why winter puts extra pressure on your immune system.

Reduced sunlight and vitamin D synthesis
From October to March in the UK, the sun’s rays are too weak for the skin to produce enough vitamin D. The process depends on ultraviolet B (UVB) light converting a cholesterol compound in the skin (7-dehydrocholesterol) into vitamin D3. So, winter is a time of year when the sun is low in the sky and people are spending more time indoors, therefore production effectively shuts down.

Research shows that average vitamin D levels fall steadily through winter and early spring. This is a particular issue for people with darker skin tones, because higher levels of melanin reduce the skin’s ability to synthesise vitamin D from sunlight. People of South Asian, African, or Caribbean heritage are therefore at higher risk of deficiency in the UK climate, and maintaining good status often requires dietary supplementation. Older adults, people who cover their skin for cultural or medical reasons, or those with gut absorption issues are also more likely to have low vitamin D.

More time indoors
As temperatures drop, we spend more time inside in close proximity to others. 

This makes it easier for respiratory viruses to spread, especially when windows are closed and air circulation is poor. Cold, dry air may also help viruses survive longer in the environment.

Lifestyle and digestive changes
Shorter days can disrupt sleep and mood, both of which directly influence gut motility and digestive secretions through the gut–brain axis. Reduced sunlight lowers serotonin levels, and since serotonin helps regulate intestinal movement, this can slow digestion and may lead to bloating or constipation.

People often move less and drink less water in winter, which reduces the mechanical stimulation of the gut and slows peristalsis. Colder weather can also shift food choices toward heavier, starchier meals and fewer fresh fruits and vegetables, reducing fibre intake and microbial diversity.

Meanwhile, chronic low-grade stress – common during darker months – can activate the sympathetic nervous system thereby suppressing the “rest and digest” parasympathetic response. This leads to lower stomach acid and digestive enzyme secretion, which can reduce nutrient absorption. Together, these factors make digestion feel slower and less efficient, particularly in those already prone to gut symptoms.

And, because around 70% of immune cells are located in or around the gut wall, any disruption to digestion and gut barrier function can weaken immune regulation, leaving the body more vulnerable to infection and inflammation.

Key Nutrients for A Resilient Immune System

But it’s not all bad news! There are several things that we can do to support our immune system over these cold, wintry months. Here are the most evidence-based:

Vitamin D and Immune Defence

Vitamin D acts more like a hormone than a vitamin, influencing over 200 genes, many of which are involved in immune regulation. 

Immune cells carry vitamin D receptors, allowing vitamin D to influence how they behave. It helps maintain the integrity of epithelial barriers (such as the linings of the lungs and the gut), encourages the production of antimicrobial peptides that directly fight pathogens, and supports a balanced immune response - strong enough to defend, but not so strong that it triggers excess inflammation.

Why winter matters
During the darker months, vitamin D synthesis from sunlight is negligible across the UK. Dietary sources are limited, and deficiency is common in people who spend little time outdoors or have darker skin. Low levels have been linked with increased susceptibility to respiratory infections and slower recovery.

While research findings are mixed, studies consistently show that those who start winter with low vitamin D tend to benefit most from supplementation. The evidence suggests that steady, daily doses are more effective than occasional high doses. In the UK, public health guidance recommends everyone take a 10 µg (400 IU) daily vitamin D supplement between October and March, with some people needing higher amounts under clinical supervision.

Zinc

Zinc is critical for the development and activity of immune cells. It helps regulate inflammation, supports wound healing, and is essential for maintaining the integrity of the skin and mucous membranes - our first physical barriers to infection.

Even mild zinc deficiency can impair immune function. Several randomised controlled trials have shown that zinc lozenges, when taken within 24 hours of the onset of cold symptoms, can shorten duration by a few days. The effect depends on the formulation and dose: lozenges that provide more than 75 mg elemental zinc per day, taken for short periods, appear most effective.

Good dietary sources include shellfish, beef, lamb, cheese, pumpkin seeds, and wholegrains. Because high intakes can interfere with copper absorption, long-term supplementation should not be done without supervision.

Vitamin C

Vitamin C is one of the body’s main antioxidants and plays an essential role in immune defence. It supports the function of white blood cells, enhances the activity of natural killer cells, and protects immune cells from oxidative stress during infection. It also helps maintain the integrity of those epithelial barriers, including the gut and lungs.

While daily supplementation with vitamin C does not seem to prevent colds in the general population, it can modestly reduce their duration and severity. People under physical stress, such as athletes or those with higher oxidative load, may benefit more. 

Regular intake of vitamin C-rich foods - citrus fruits, kiwi, berries, peppers, and cruciferous vegetables - remains the best approach for most people.

Selenium

Selenium is a trace mineral needed to produce selenoproteins, enzymes that protect immune cells from oxidative damage. It helps control inflammation, supports the production of antibodies, and assists in the clearance of pathogens.

In regions with low selenium soil levels, such as parts of Europe, sub-optimal intake may be more common. Deficiency has been associated with reduced immune responses and more severe infections. 

Most people can maintain good levels by eating selenium-rich foods such as Brazil nuts (just one or two per day), eggs, tuna, sardines, and wholegrains.

Probiotic foods and the Gut–Immune Axis

Around two-thirds of immune activity originates in or around the gut. The gut microbiota plays a vital role in training and regulating immune responses. When the balance of gut bacteria is disrupted, for example, after antibiotics or periods of high stress, the immune system can become either sluggish or over-reactive.

Several meta-analyses have found that specific probiotic strains can reduce the risk or duration of upper respiratory tract infections, particularly in children and older adults. Benefits are strain-specific and depend on regular intake. 

Fermented foods such as live yoghurt, kefir, sauerkraut, and kimchi can contribute to microbial diversity. Always check with a nutritionist before embarking on probiotic supplementation, as it is important to pick the right strain.

Everyday Food Sources of Immune Nutrients

You can support immune resilience through simple, whole-food choices:

• Vitamin D: Oily fish such as salmon, sardines, and mackerel; eggs; fortified foods; and mushrooms exposed to UV light.
• Zinc: Shellfish, red meat, cheese, pumpkin and sesame seeds, and wholegrains.
• Vitamin C: Citrus fruits, kiwi, berries, peppers, broccoli, Brussels sprouts.
• Selenium: Brazil nuts, eggs, tuna, sardines, and wholegrain cereals.
• Probiotics: Live yoghurt, kefir, sauerkraut, kimchi, and other fermented vegetables.

For those of us with gut symptoms, make sure to introduce higher-fibre or fermented foods gradually and support digestion with mindful eating and adequate hydration.

If you find that you’re frequently run down in winter or struggle with fatigue and gut symptoms, it may be time to review your nutrient intake and gut–immune balance.  Book a free 30-minute call with me, and we can talk through options to support your energy, gut health, and immune strength through the colder months.