Healthy Habits Club – Gut Health & Constipation Talk with Ian Thomas (NHS Dietitian)

This month’s session focused on gut health and the latest British Dietetic Association guidance on constipation management. Ian shared that psyllium husk powder, a multi-strain probiotic (such as BioCult Advanced), and eating 2–3 kiwis a day can all support healthy bowel movements. He also highlighted that hydration is key when increasing fibre intake.

Fermented foods like kefir, kimchi, sourdough, and live yoghurt only need to be eaten once or twice a week to make a difference. They help populate the gut with good bacteria, improve digestion, and support the immune system.

A diverse diet plays a big role too. Aim for 30 different plant-based foods each week, counting herbs, spices, nuts, seeds, legumes, and even teas and coffees. This variety feeds a wide range of gut bacteria and supports heart health, blood sugar control, and lower inflammation.

Lifestyle habits matter just as much as food. Eating slowly, sitting upright, getting good sleep, and managing stress all support better digestion. Ian also suggested keeping an eating window of around 10–12 hours each day to help reduce sluggishness and improve sleep quality.

Finally, starting the day with fats and proteins—like eggs, yoghurt, or nuts—can provide steadier energy and better appetite control than carb-only breakfasts such as porridge or toast.