The IBS & Gut Health Clinic

03/08/2026

Is once a day "normal"? What about every other day — or three times before lunch? 🤔

The truth is, there's no single "right" answer when it comes to bowel movements. In our latest blog, gut health specialist Martin Cohen breaks down:

✅ What counts as a genuinely healthy range (it's wider than you'd think)
✅ The everyday factors quietly affecting your gut — fibre, hydration, stress, sleep
✅ The difference between an occasional off day and something worth investigating
✅ Simple ways to support more regular, comfortable bowel movements

If your gut's been feeling unpredictable or uncomfortable lately, this one's worth a read. 👇

Read the full article:

When it comes to going to the toilet, there isn’t a single criteria that is considered normal. Bowel habits vary between people, shaped by a wide range of factors — from what you ate...

02/07/2026

Here's something most people never think about: the way you store food at home can affect your gut health.

Every time food sits out too long, gets stored at the wrong temperature, or passes its safe window, you raise the risk of swallowing bacteria, toxins or mould your gut isn't built to handle. A single case of food poisoning can raise your risk of developing IBS by around fourfold — and for some people, symptoms can persist well after the infection clears.

The good news is most of this comes down to a few simple habits:

🔹 Keep your fridge at 0–5°C — a thermometer is more reliable than the dial
🔹 Refrigerate leftovers within 2 hours (1 hour if the room is warm)
🔹 Store raw meat on the bottom shelf, ready-to-eat food on top
🔹 When in doubt, throw it out

If you've noticed ongoing gut symptoms that started after a stomach bug, food poisoning, or a course of antibiotics — and they haven't fully settled — it may be worth having a proper look at what's driving them.

Download the guide here >https://ibsguthealthclinic.co.uk/wp-content/uploads/2026/07/Where-to-Store-Food-Guide.pdf

Get in touch to find out how we can help.

23/06/2026

Probiotics get talked about a lot in gut health circles — sometimes it feels like they're the answer to everything.

They're not. But used well, they really can help with IBS symptoms.

Here's what the research actually shows:

✅ Strain matters more than brand (not all probiotics are created equal)

✅ It takes 4–8 weeks to see real results — don't judge too early

✅ Some bloating in the first week or two is normal adjustment

✅ They work best alongside diet, sleep, and stress management — not as a standalone fix
Probiotics are one tool in the toolbox. A good one — just not the only one. 🌱

Contents Introduction What Are Probiotics? What Is Irritable Bowel Syndrome (IBS)? How Might Probiotics Help with IBS? What Does the Research Say? Which Probiotics Are Commonly Used for IBS? How to Take Probiotics for IBS Are Probiotics Suitable for Everyone with IBS? Probiotics vs Diet and Lifestyl...

27/05/2026

🌿 Could digestive enzymes help your IBS?

Bloating, gas, cramping after meals — sound familiar? You're not alone. And digestive enzymes might be one piece of the puzzle. 🧩

Here's what you need to know:

✅ Enzymes like lactase can help if dairy triggers your symptoms
✅ Alpha-galactosidase breaks down carbs in beans & legumes — reducing gas
✅ Enzyme blends may ease post-meal discomfort & bloating
✅ They work best alongside a personalised diet & lifestyle plan

They're not a cure — but used correctly, they can make a real difference to your daily comfort.

https://ibsguthealthclinic.co.uk/digestive-enzymes-and-ibs/

Learn how digestive enzymes can help manage IBS symptoms like bloating, gas, and discomfort at IBS Gut Health Clinic.

19/05/2026

🦠 Your gut bacteria might be affecting your weight — here's how.

Research shows that people who are overweight tend to have a less diverse gut microbiome — one that's better at extracting calories from food and worse at regulating hunger hormones.

The good news? What you eat can shift this — and diet accounts for over 20% of your microbiome's composition.

Key foods that support both gut health AND healthy weight:

✅ Prebiotic-rich veg, oats & legumes
✅ Fermented foods like kefir & sauerkraut
✅ Quality protein (eggs, fish, legumes)
✅ Omega-3 fats (oily fish, olive oil, nuts & seeds)

Improving gut health alone won't replace the basics — but it might be the missing piece of the puzzle.

🔗 Read the full article via the link.

As interest in gut health continues to rise, so does the areas where research is going. One key area is metabolic heath, such as weight loss and management.  While we...

30/04/2026

🧠 Your gut and your mood are more connected than you think.
What you eat doesn't just fuel your body — it shapes how you feel. Here's what the science says:

🥦 Fibre feeds your gut bacteria, which produce compounds that support the gut-brain connection

🥛 Fermented foods (yoghurt, kefir, kimchi) may help balance serotonin and reduce anxiety

🐟 Oily fish & healthy fats reduce inflammation and support brain cell function

🍳 Protein supplies tryptophan — the building block for serotonin

No single food is a magic fix, but consistent, balanced eating patterns make a real difference over time. Think variety, whole foods, and less ultra-processed stuff.

Small changes. Big impact. 💚

Contents H2: How Does Food Affect Your Mood? H2: What Is the Link Between Diet and Mental Wellbeing? H2: Which Foods May Help Support a Better Mood? H3: Fibre-Rich Foods (e.g. Vegetables, Whole Grains, Legumes) H3: Fermented Foods (e.g. Yoghurt, Kefir, Sauerkraut, Kimchi) H3: Healthy Fats (e.g. Oily...

13/04/2026

🥛🥬 Your gut will thank you for these 🥬🛢️

Fermented foods have been part of the human diet for thousands of years — and the science backs up why. A landmark Stanford study found that a diet rich in fermented foods increased microbiome diversity and reduced 19 markers of inflammation.

Here's what to add to your diet:

🥛 Kefir — up to 61 strains of bacteria & yeast, supports gut lining health and digestion

🥣 Live yoghurt — look for "live cultures" on the label, no added sugars

🥬 Sauerkraut & kimchi — studies show these can reduce IBS bloating and discomfort

🍜 Miso & tempeh — fermented soy that boosts microbiome balance and B & K vitamins

Beginner tips:
✔️ Start small (1–2 tbsp of sauerkraut, 100ml kefir)
✔️ Introduce one at a time
✔️ Keep them refrigerated — heat kills the good stuff
✔️ Daily small servings beat occasional large ones

⚠️ Got IBS? Some people need to go even slower due to histamine sensitivity or FODMAP issues. Always listen to your body.

Your microbiome diversity is one of the best investments you can make for your long-term health. 🌱

Contents What Are Fermented Foods and Why Are They Good for Your Gut? How Do Fermented Foods Support Digestion and Immunity? Which Fermented Foods Are Easiest to Add to Your Diet? Yoghurt with Live Cultures Kefir Sauerkraut and Kimchi Miso and Tempeh Practical Tips for Beginners Are Fermented Foods....

18/03/2026

Living with a stoma is a major adjustment — but it doesn't have to mean putting life on hold. 🩺

From diet and exercise to travel and intimacy, the right support makes all the difference. With nearly half of stoma patients experiencing depression post-surgery, compassionate, evidence-based care has never been more important.
Here's what can help:

🥗 Start with a lower-fibre diet for the first 2 months post-surgery, then transition to a Mediterranean-style diet to reduce dehydration and hospitalisation
🏃 Exercise (especially Pilates-based movements) can reduce hernia risk and boost body confidence — don't skip it!
✈️ Travelling? Pack extra supplies in both carry-on and hold luggage, and request a travel certificate from your IBD team

💬 Empty your pouch and use discreet covers to support confidence with intimacy — 50% of patients don't resume activity, but most who do report satisfaction

🛡️ Use barrier rings and change pouches proactively to prevent leaks and protect skin health

🧠 If you're struggling emotionally, you're not alone — seek formal support, as 77% of ostomy patients with depression or anxiety never receive it

Read our full guide 👇
🔗 ibsguthealthclinic.co.uk/living-with-a-stoma

Contents What is a Stoma? Types of Stomas for IBD Patients The Stoma Surgery Process Emotional and Psychological Impact Caring for Your Stoma & Managing Leaks Diet and Nutrition Considerations Physical Activity and Exercise Sexual Health and Intimacy Travel Tips Common Myths Conclusion Last Updated....

20/02/2026

Antibiotics save lives, but they can also disrupt up to 30% of your gut microbiome.

If you’ve recently taken antibiotics, your gut may need extra support to restore balance, diversity, and function.

Research shows that rebuilding gut health involves more than just probiotics.

It also includes:
• Prebiotic-rich foods
• Fermented foods
• High-fibre whole foods
• Quality sleep and stress management
• Proper hydration

Gut health plays a key role in digestion, immunity, and long-term disease prevention.

Read our latest blog to learn about the science-backed strategies for rebuilding your gut after antibiotics.

Contact us for your free gut health assessment.

Contents The Impact of Antibiotics on Gut Health Why Rebuilding Gut Health is Important Steps to Rebuild Your Gut After Antibiotics The Role of Probiotics in Gut Recovery Prebiotics and Their Role in Gut Health Foods to Include for Gut Rebuilding Foods to Avoid During Gut Recovery Hydration and Its....

19/11/2024

Gut cleansing can be a popular term that’s used to describe a range of approaches to help with gut health. This may involve certain supplements to support the gut microbiome by killing off certain bacteria.

Often it’s used when someone is experiencing digestive symptoms such as bloating or diarrhoea, but it can also be used in situations where symptoms may stem back to issues in the gut.

For example, it might be considered that a gut clean may help address the cause of skin issues.

While gut cleansing may be helpful for some, approaching the gut and the microbiome from a science-based perspective is crucial.

This week's blog covers this topic in more detail.

https://ibsguthealthclinic.co.uk/gut-cleansing/