olivemagazine
type: channel
link: https://www.olivemagazine.com
date: 2026-03-17T13:11:31.000Z
update period: hourly
update frequency: 1
update base: 2000-01-01T12:00+00:00
items: Forget kimchi and kefir – these are the everyday foods that are good for your gut
items: 7 expert tips to keep your gut healthy this Christmas
items: I’m a gut health dietitian – these are the questions people are too embarrassed to ask me
items: The gut health trends that aren't worth your time (according to a dietitian)
items: What happens to your body to cause bloating – and how to stop it
items: Want to improve gut health? Here are 30 ways to include 30 plant foods in your diet
items: How to eat 30 plant foods a week

Forget kimchi and kefir – these are the everyday foods that are good for your gut
type: item
date: 2026-01-23T10:17:13.000Z
creator: Catherine Rabess
subject: Wellbeing
subject: Premium wellbeing
description: Ever noticed how the same foods are touted for gut health – and they’re all something of an acquired taste? Well don’t worry, there are plenty more options that can be found in your local shops
encoded: Find out more about what causes bloating, plus the gut health trends that aren’t worth your time and all the questions you’d want to ask a gut health expert. If you’ve ever tried to love kombucha and failed, or stared at a jar of fermenting cabbage wondering where it all went wrong, you’re not alone. Gut health has become associated with the idea that you must be on a probiotic supplement, and that eating kilos of kimchi and kefir is the only way to improve the state of your gut. This focus became associated with sour flavours, complicated ferment-at-home DIY projects, and foods that can sometimes feel more like a challenge than a pleasure. The good news is that you don’t need to force yourself to eat things you actively dislike in the name of your microbiome. Some of the most helpful foods for gut health are already sitting in your kitchen or fridge. Consider your morning coffee ritual and the extra virgin olive oil you use. Before we get into specifics, a quick refresher. Your gut microbiome is the collection of trillions of bacteria living in your digestive tract. These microbes help digest food, support the immune system, influence inflammation, and communicate with the brain. Find out more here. So instead of chasing the latest fermented trend, here are some everyday foods that genuinely support gut health, without you having to overhaul your life or your taste buds. Chocolate (yes, really) Chocolate lovers, take heart: dark chocolate can be good for your gut. Cocoa, the key ingredient in dark chocolate, is rich in polyphenols – plant compounds that largely survive the digestive process and reach the colon intact, where they’re metabolised by gut bacteria. Scientific studies have found that these cocoa polyphenols increase levels of beneficial bacteria such as Lactobacillus and Bifidobacterium, while helping to reduce populations of potentially harmful species. Not only does this microbial shift benefit digestion, it’s also associated with reduced inflammation …

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7 expert tips to keep your gut healthy this Christmas
type: item
date: 2025-10-21T14:55:02.000Z
creator: Catherine Rabess
subject: Wellbeing
subject: health spotlight
description: Catherine Rabess is a dietitian who also has IBS – here she explains how to navigate overindulgence during party season and the triggers to avoid
encoded: Chestnuts roasting, prosecco ﬂowing, gut hurting. Christmas is a time of indulgence, which often means discomfort and digestive issues. And if you already have a sensitive gut, it’s prime time for bloating, frequent dashes to the loo, acid reﬂux and, in my case, IBS. I’ve worked as a dietitian for nearly 15 years, specialising in gut health for over half of that, so people often assume I glide through the festive season powered by willpower and ﬁbre, eating all the right food and reaching 30 different plants a week. The reality? I’m a human bin for cheeseboards and chocolates, like the rest of us. But I also suffer with IBS, and for years Christmas felt less like a holiday and more like a time of concern about my symptoms and how I would cope. I’d eat something ‘harmless’ and spend the next few hours regretting it, in pain on the sofa with my trousers undone. The anxiety surrounding what foods I should avoid, so as not to trigger symptoms, often made it worse. Irritable bowel syndrome is a disorder of gut-brain interaction. Although the gut appears normal, its communication with the brain is disrupted, leading to functional gut problems and pain. It affects up to one in ﬁve people in the UK, 10% of the global population and is more common in women than men. The symptoms vary wildly but can include bloating, cramping, constipation, diarrhoea and gas. Add Christmas excess into the mix and it’s easy to see why many of us feel uneasy by New Year’s Eve. But it doesn’t have to be that way. Over the years I’ve learned to keep my gut (mostly) happy at Christmas without missing out on the joy. Here’s what I do and why. The trigger: rich food I’d hope that nobody was counting their macros on Christmas Day. But a big increase in fat – particularly saturated fatty foods such as pigs in blankets, roasties, creamy desserts and cheesy canapés – can be a major trigger for IBS symptoms. High-fat meals slow down the stomach emptying, which can lead to bloating, nausea and indigestion…

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I’m a gut health dietitian – these are the questions people are too embarrassed to ask me
type: item
date: 2025-07-16T15:23:13.000Z
creator: Catherine Rabess
subject: Wellbeing
subject: gut health
subject: Premium wellbeing
description: From sudden attacks of diarrhoea to problematic wind, our expert answers all the questions you were too embarrassed to ask
encoded: Looking to find out more about gut health? Read how these readers solved their gut health problems, learn how to support your gut health through fibre and try our top 10 gut health foods. Talking about gut health can be tricky for many, especially since issues like bloating, stomach growls, smelly gas or unusual bowel movements are often considered embarrassing. Yet, what happens in our digestive system impacts our overall wellbeing. As a gut health dietitian, I frequently encounter questions that people are hesitant to ask. Here are some of the most common ones, answered without shame or judgment, just facts, and maybe a bit of humour. “Is there anything that makes farts or burps smell particularly bad? I feel like mine are especially smelly!” Yes, some foods pack more of a punch than others. That could be due to a high intake of sulfur-rich foods, like eggs, red meat, garlic, onions and cruciferous veg such as broccoli and cabbage. So, what’s the science behind it? When these foods are broken down in our bodies, they can release hydrogen sulfide, which is reminiscent of rotten eggs. As we all know, gas needs to escape somewhere and wind is usually the method. A protein-heavy diet is often less fibrous and, while protein itself doesn’t cause smelly farts, the bacteria needed to break down undigested protein in the colon can produce strong odours. A diet lacking in fibre slows digestion down, giving that bacteria more time to ferment waste and produce more smelly gas. “Is it normal to feel bloated?” Bloating is one of the most common complaints I hear and sometimes even get shown. And, yes, some level of bloating is totally normal. Our gut is a living, breathing (well, almost) system full of bacteria, gases and moving components. When we eat, swallow air or break down fibre, gas is a natural by-product. Occasional bloating, especially after a large or high-fibre meal, is usually nothing to worry about. But if it’s persistent, painful or impacting your day-to-day lif…

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The gut health trends that aren't worth your time (according to a dietitian)
type: item
date: 2025-05-30T09:47:23.000Z
creator: Catherine Rabess
subject: Guides
subject: Wellbeing
subject: gut health
subject: health trends
description: Looking after your microbiome will benefit your overall wellbeing – but watch out for the myths which won’t do you any good
encoded: Find out about how to include more plant foods in your diet, how to eat more fibre and try our expert guide to fermenting. There’s no doubt that gut health is important. A thriving gut microbiome hosting trillions of microbes is essential for optimal health and wellbeing. These small but mighty microbes support many bodily functions, including digestion, the breakdown and absorption of nutrients, immune function, metabolism and mental wellbeing. However, as the gut health conversation explodes on your timeline, so too does the wave of advice, with not much of it grounded in science. Many trends promise quick fixes or advocate must-do rituals to 'heal' or 'fix' the gut – but many lack real benefit, are unnecessarily expensive, or in some cases could even do more harm than good. So, which trends can you confidently skip? Here are the key gut health trends that are not worth your time (or your money). Trend 1: You should take a gut microbiome test to understand your gut At-home microbiome tests have surged in popularity, offering to map your gut bacteria and tell you the state of your gut health and what diet you need to be on. It sounds impressive, but the science just isn’t there yet and it could be a while until it is. While scientists are teaching us more about the gut microbiome every year, we still don’t know what an ‘ideal’ microbiome looks like. Every person is unique, which makes the topic harder to study. Most testing kits only capture a small snapshot of bacteria, with many missing things such as viruses, fungi and metabolites. The advice offered (if any) is based on incomplete data. Your microbiome is dynamic and complex. These tests can’t reliably predict your ideal diet or health outcomes. Instead of spending money on testing, focus on a diet rich in plants, which we know supports gut health. Trend 2: All fermented foods are good for your gut Fermented foods like kimchi, sauerkraut, kefir and live yoghurt are increasingly common and can support gut health…

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What happens to your body to cause bloating – and how to stop it
type: item
date: 2025-05-30T09:46:22.000Z
creator: Catherine Rabess
subject: Wellbeing
subject: gut health
subject: Gut-friendly
subject: wellness
description: Most of us suffer from an uncomfortable, swollen stomach from time to time. Here’s what’s causing it, and what you can do to prevent it
encoded: Check out our other articles on how to improve your gut health and reduce bloating, including recipes for a healthy gut, such as how to make kombucha, or how ayurveda can help digestion. For some, bloating is an occasional annoyance after a particularly large meal (hello, Christmas dinner). For others, it’s a daily battle that leaves them feeling uncomfortable, sluggish and self-conscious. Often, it’s a feeling of trapped abdominal gas, producing a build-up of pressure in your intestine and a sensation of fullness. Sometimes there can be visible tummy swelling (distention). If that sounds like you, you're not alone. A global study found that over 18% of people in the US and UK have experienced bloating in the past week; women are twice as likely to report it as men, and rates are even higher among those with irritable bowel syndrome (IBS) or food intolerances. So, what exactly is happening in your body when bloating strikes? And more importantly, can you do anything about it? Let’s take a closer look. What’s happening in your body when you bloat? There are several physiological reasons why your stomach may feel like it’s ballooning, making it tempting to unbutton your trousers for relief. Typically, bloating can be caused by excess gas, fluid retention, or sluggish digestion. Gas build-up: Your digestive system is home to trillions of bacteria, mainly residing in the large intestine. Collectively known as the gut microbiota, these microbes play a crucial role in breaking down food and extracting nutrients. However, during this process they release gases – mainly hydrogen, methane and carbon dioxide. This bacterial fermentation can cause the gut to expand, resulting in that uncomfortable bloated feeling. Swallowed air: Whether you’re eating, drinking, or talking, you’re swallowing air. Eating too quickly, drinking through a straw, chewing gum, or even frequent sighing can increase the amount of air you gulp down. This air gets trapped and must escape somehow, either …

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Want to improve gut health? Here are 30 ways to include 30 plant foods in your diet
type: item
date: 2025-02-07T11:40:52.000Z
creator: Catherine Rabess
subject: Wellbeing
subject: Premium wellbeing
description: Our gut health expert offers her tips on easy ways to eat more prebiotic foods for a healthy microbiome
encoded: Read more about how to eat 30 plant foods a week, the best plant foods to add to your diet, and other ways to improve your gut health. Next discover our 10 wholesome and hearty plant-forward recipes to start the new year right. 1. Think beyond fruit and veg When it comes to gut health, the whole plant – including the seed and root – counts. Therefore whole grains, beans, pulses, nuts, seeds, herbs and spices all count toward 30, so think beyond salads and roasted vegetables. 2. Eat the rainbow Different colours count as different plant foods. So, a green and red apple would be 2 plants or adding mixed peppers to your stew or pasta will give an additional boost in plants too. The more colour, the more polyphenols. These are powerful plant compounds which can boost beneficial gut microbes, but they also have disease-fighting properties, offering protection against the development of certain cancers, cardiovascular disease, diabetes and neurodegenerative diseases. Why not swap out your pale white cabbage for vibrant red? It has three times more polyphenols! 3. Rotate your staples Avoid eating the same greens or grains every week. Swap spinach for kale, or rice for quinoa or freekeh. 4. Explore new flavours Experiment with fresh herbs and spices which have gut-friendly polyphenols and all count to your 30 different plants a week. However, with herbs and spices and these types of food they equal a quarter of a plant due to the small quantity. 5. Snack smart Create a trail mix with nuts, seeds and dried fruit, or enjoy roasted beans and edamame for a crunchy, nutrient-packed snack. As well as upping your plant points, trail mixes are an excellent source of fibre, iron, omega 3s and B vitamins, and minerals such as potassium, selenium and magnesium. 6. Embrace frozen vegetables Pre-chopped frozen veggies are time-saving and often just as nutritious as fresh. For example, frozen spinach can have a better nutrient profile than fresh. 7. Count different varieties Each variety…

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How to eat 30 plant foods a week
type: item
creator: Catherine Rabess
subject: Guides
subject: Podcast
description: Do you eat enough plant foods? Dietician Dr Catherine Rabess discusses the importance for our gut health of eating a variety of plants – and this even includes dark chocolate!
encoded: How many plant foods do you eat in a week? Dietitian Dr Catherine Rabess explains how eating 30 plant foods a week and making simple changes to our diet can really improve our overall gut health. Catherine is our guest on the olive podcast, where she shares that we should embrace more variety, and how we can get these ‘plant points’ through a range of foods – not just fruit and veg but spices, nuts and even good dark chocolate! Listen to our interview with Catherine on the olive podcast here: View oEmbed on the source website The power of 30 plants a week You might have heard about the idea of eating 30 plant foods a week to improve your health. It comes from research by The American Gut Project, where a large study in 2018 across the US, UK and Australia revealed that people who had a diet with more plant diversity – specifically 30 different plant foods a week – had better gut health and better gut microbe diversity than those who consumed fewer than ten. They also found that people who were consuming more fibre, as well as more fermented foods, had better gut health. What is the microbiome? Put simply, the microbiome is a collection of many different microorganisms which are found in specific environments throughout the body, such as our skin, mouth and gut. The microbiome includes bacteria, fungi, yeast and viruses and is individualised to each human, making it more unique than DNA cells or even our fingerprints. Even genetically identical twins have different microbiomes. There are many factors that influence the microbiome – not only genetic factors, but also things like your diet, the pollution in your environment, whether you were born vaginally or by C-section, and whether you were breastfed. Why should we eat 30 plants a week? The American Gut Project conducted a large study in 2018 with people from the US, UK and Australia. It revealed that those who had a diet with more plant diversity – specifically 30 different plant foods a week – had better gut healt…

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