Articles
How to grow a useful veggie patch
How to grow a useful veggie patch Growing your own food doesn’t have to start with a big garden or a perfectly planned patch. It can start with a few herbs on the windowsill, a tomato plant on the veranda or chives regrowing in an old container. Something quite extraordinary happens You slow down. You get your hands in the soil. You watch something you planted turn into something you eat. And in that — which takes just minutes a day — you get back something modern life has slightly stripped away: a real sense of connection to the earth and to what nourishes you. You don’t need a large garden, perfect weather, or a green thumb handed down through generations. You need a little space, a little patience and the right starting knowledge. 4.2% decrease in relative stress levels was associated with daily gardening compared with never gardening. Chalmin-Pui et al (2021) — survey of more than 6,000 adults A comprehensive 2024 meta-analysis reviewed 40 studies and found a significant, positive effect on wellbeing, quality of life and health status. Research from Michigan State University found that growing food increases vegetable and fibre consumption, encourages physical activity, and lowers perceived stress and anxiety. And here is a particularly wonderful part: growing food outdoors exposes you to Mycobacterium vaccae, a naturally occurring soil bacterium that research suggests may stimulate serotonin production in the brain. Quite literally — dirt is good for you. No garden? No problem A veggie patch is whatever space you have Here are the best ways to grow useful food, wherever you are. Apartment / Indoors Windowsill & indoor growing A sunny windowsill is a surprisingly productive space. Focus on compact, fast-growing plants in shallow containers. Water from the bottom and check moisture in hot South African summers. Good for: microgreens, basil, chives, lettuce, spring onions, spinach Balcony / Patio Balcony container garden Larger containers (20L+) allow stronger root systems. Railing planters use vertical space beautifully. Wind can be challenging on higher floors — choose bushy, compact varieties. Good for: pepper, tomatoes, kale, beetroot, radish, baby marrow, beans Garden / Backyard Raised bed or wooden box Easy to control soil, excellent drainage, and the defined space makes crop rotation simple. Even a 1.2m × 2.4m bed produces a remarkable amount of food. Warms up faster in spring. Good for: beans, carrots, garlic, leeks, broccoli, sweet potato, peppers, tomatoes Upcycled / Creative Tin cans & upcycled containers Growing food with almost zero budget. Anything that holds soil and has drainage potential becomes a vessel. Tins heat up quickly and suit heat-loving herbs beautifully. Good for: mint, parsley, coriander, chillies, strawberries, lettuce, spinach Flexible Grow bags Fabric grow bags air-prune roots naturally and drain well. Portable — move them to follow the sun. Perfect for renters or anyone wanting flexibility without permanent structures. Good for: potatoes, tomatoes, baby marrow, aubergine, cucumbers, lettuce Garden Straight into soil The simplest way, if you have access. Healthy soil is key — enrich regularly with compost. South Africa’s climate allows year-round growing in many regions with seasonal crop rotation. Good for: almost everything, with good compost and consistent watering Getting started The steps 1 Choose your space Before you choose plants, choose your spot. How many hours of direct sunlight does it get? Most vegetables need at least 6 hours. Herbs can manage with 4. 2 Start with good soil This is the most important investment you’ll make. A rich, well-draining compost-based potting mix is everything. 3 Pick a few plants to start Resist the urge to grow everything at once. Choose what you eat, and choose easy wins like lettuce, cherry tomatoes, herbs. Early success builds confidence and keeps you coming back. 4 Water consistently, not excessively Most new gardeners over-water. Push your finger 2cm into the soil — if it’s moist, leave it. Water at the base of the plant, not on the leaves. Morning is ideal. 5 Feed fortnightly if needed Container-grown plants need regular feeding as nutrients leach out with watering. A liquid seaweed or fish emulsion fertiliser every two weeks during the growing season makes a huge difference to yield and flavour. 6 Harvest regularly The more you harvest, the more the plant produces. Pick lettuce leaves from the outside in. Snip herbs regularly. Most important of all Gardening should bring back a little slice of childhood — good bacteria on our hands, sunshine, nutrition and confidence. You don’t need to start with 36 plants and a plan to never visit the grocery store again. Grow one pepper. Decide what’s for dinner based on that. That is the whole point. Favourite YouTube channels from our team ▶ Simon Akeroyd — youtube.com/c/SimonAkeroyd ▶ Gerald’s Veg — youtube.com/@GeraldsVeg References Chalmin-Pui LS et al. Why garden? Attitudes and the perceived health benefits of home gardening. Cities. 2021;112. Panțiru I et al. The impact of gardening on well-being, mental health, and quality of life: an umbrella review and meta-analysis. Syst Rev. 2024;13(1):45. Alaimo K et al. Caretaking, accomplishment and connection to nature: the gardening triad. People Nat. 2024;6:2014–2028.
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Could low stomach acid be affecting your digestion?
Walk into any pharmacy and you'll see an entire aisle dedicated to one idea: that you have too much stomach acid. Antacids. Acid blockers. Proton pump inhibitors (PPIs) sold over the counter and prescribed by the millions and for many people, they can bring much-needed relief. But there is a narrative that acid is the villain. Suppress it, and everything gets better. Except, like most things in health, the story is more complicated than that. Stomach acid is not the enemy. It is one of the most carefully regulated and biologically expensive secretions the body produces. We need it to digest protein, absorb nutrients, activate enzymes and defend against the microbes that arrive on every bite of food. And while reflux and acid-related irritation are real and most certainly worth treating, there is another side most people have never heard of: stomach acid that is too low. It is called hypochlorhydria when production is reduced, and achlorhydria when it is essentially absent. And the reason it is rarely discussed is not that it is rare. It is because the symptoms look almost identical to the ones we have been taught to blame on the opposite problem. What stomach acid actually does Before talking about what happens when it is low, we should discuss what it does when it is working properly. The stomach maintains a remarkably acidic environment, with a pH between roughly 1.5 and 3.5. That's more acidic than vinegar, on par with lemon juice and a hundred thousand times more acidic than the blood that surrounds it. This acidity does five essential jobs: It unfolds dietary proteins so that digestive enzymes can begin breaking them down into amino acids. It activates pepsin, the main protein-digesting enzyme. Pepsin is released in an inactive form called pepsinogen, and it only becomes active in the presence of acid. It releases nutrients from food. Vitamin B12 must be cleaved from animal protein before the body can use it, and that cleavage depends on acid. Iron, calcium, magnesium and zinc absorption are also influenced by an adequately acidic stomach. It provides a defensive barrier against the bacteria, viruses and parasites that arrive in food and drink, reducing the chance of gastrointestinal infection and bacterial overgrowth further down the digestive tract. It signals the next stage of digestion. When acidic stomach contents move into the small intestine, that acidity triggers the release of bile from the gallbladder and digestive enzymes from the pancreas. Suppress acid for long enough and any of these processes can falter. Why low stomach acid is more common than we think A long-held assumption that gastric acid declines steadily with age has been re-examined in recent years. In healthy adults without underlying disease, acid production actually holds up fairly well into older age. The reason it becomes more common in older people is not age itself, but the accumulated conditions and medications that come with it. The most common contributors to low stomach acid include: Long-term use of acid-suppressing medication, particularly PPIs (omeprazole, lansoprazole and others). These were designed for short-term use, but are frequently taken for years without review. Helicobacter pylori is a bacterium that colonises the stomach lining and can suppress acid secretion over time. It is one of the most common chronic infections in the world. Autoimmune gastritis (also called autoimmune atrophic gastritis), a condition where the immune system mistakenly attacks the cells that make stomach acid (called parietal cells). Because these same cells also produce something called intrinsic factor, a small molecule the body needs to absorb vitamin B12 from food, this condition is closely tied to B12 deficiency and pernicious anaemia (a type of anaemia caused by not being able to absorb B12 properly). Previous gastric surgery, including procedures for weight loss or ulcers. The symptoms (and why they are confusing) The symptoms of low stomach acid overlap almost entirely with the symptoms of too much. Both can cause: Bloating after meals Excessive burping Feeling full quickly Nausea Poor tolerance of protein-rich meals A heaviness or sluggishness after eating Undigested food in the stool Recurrent low iron or B12 on blood tests This is why self-diagnosis is unreliable, and why the standard response "I have indigestion, I'll take an antacid" can sometimes work against you. If reduced acid is part of the picture, suppressing it further may worsen digestion, even if it offers short-term symptomatic relief. How do you actually know if you have low stomach acid? This is one of the harder questions in this whole topic, because there is no single easy test that gives a definitive answer outside of a hospital setting. The baking soda burp test (the traditional at-home version) This is the test that circulates widely online and has been around for decades. The idea is simple chemistry. Mix a quarter teaspoon of baking soda (sodium bicarbonate) into 100–150 ml of cold water and drink it first thing in the morning, on an empty stomach. When sodium bicarbonate meets hydrochloric acid in the stomach, the two react to produce carbon dioxide gas, which causes you to burp. The theory is that if you burp within roughly three minutes you have adequate stomach acid, and if you do not burp at all (or only burp after five or more minutes) your stomach acid may be low. The baking soda test has never been formally validated against a gold-standard medical test and the results are easily influenced by things that have nothing to do with stomach acid such as swallowed air, what you ate the night before, gastric motility, body position and natural fluctuations in stomach pH throughout the day. That said, it is harmless to try and may offer a rough, suggestive clue, particularly if repeated over three to five consecutive mornings and the pattern is consistent. Treat it as a curiosity, not a diagnosis. The Heidelberg pH test Is considered the gold standard for measuring gastric acid. It involves swallowing a small capsule that transmits pH readings from inside the stomach. It is not widely available, and is expensive when accessed privately. Normal Abnormal (low acid) Heidelberg pH test results. In a healthy stomach (left), pH drops sharply after a meal as acid is released. With low stomach acid (right), the pH stays at around 6, indicating little to no acid is being secreted.Source: The Functional Gut Clinic Endoscopy with biopsy Is the definitive test for atrophic gastritis and autoimmune gastritis. A gastroenterologist passes a thin camera into the stomach and takes small tissue samples for analysis. Blood tests Can support the diagnosis and a useful one is serum gastrin (which rises when stomach acid is low, as the body tries to stimulate more production), pepsinogen I and II and the pepsinogen I to II ratio. For suspected autoimmune gastritis, the relevant blood markers are anti-parietal cell antibodies and anti-intrinsic factor antibodies. Indirect markers Indirect markers in routine bloodwork can also raise suspicion: persistently low ferritin, low vitamin B12, low magnesium, or unexplained iron deficiency anaemia. Helicobacter pylori testing Is straightforward and important. It can be done with a non-invasive breath test, stool antigen test, blood test or via biopsy during endoscopy. If positive, it is treatable with a short course of combination antibiotic therapy. A note on reflux Reflux happens when stomach contents move upward into the oesophagus. The oesophagus is not built for acid exposure, so even a normal amount of stomach acid in the wrong place can burn. The crucial point is that reflux is not always a problem of how much acid is being produced. It is often a problem of where the acid is going. The lower oesophageal sphincter, the valve between the stomach and oesophagus, can become weak or relax inappropriately due to hiatus hernia, abdominal pressure, pregnancy, certain foods, smoking, alcohol, obesity or delayed gastric emptying. The acid escapes upward not because there is too much of it, but because the door is not closing properly. This matters because aggressive long-term acid suppression treats the symptom while leaving the underlying mechanical problem untouched, and may introduce new problems of its own. Habits that support healthy digestion Whatever the underlying picture, certain habits support healthy digestion regardless of whether your acid is high, low or perfectly normal: Eat slowly and chew thoroughly. Digestion begins in the mouth. The mechanical breakdown of food and the signalling that prepares the stomach both depend on this first step. Eat in a calm state where possible. The digestive system runs on the parasympathetic nervous system, the "rest and digest" branch. Eating in a rushed, stressed state genuinely impairs digestive function. Include adequate protein. Protein stimulates gastric acid secretion. Eating protein at most meals supports the digestive cascade. Avoid large, heavy meals close to bedtime. Particularly important if you are reflux-prone, since lying flat with a full stomach makes reflux far more likely. Notice your triggers. Alcohol, peppermint, chocolate, deep-fried foods, very spicy foods, coffee and carbonated drinks are common reflux triggers. Triggers are personal. Get the right tests if symptoms persist. If you have ongoing fatigue, hair loss, mouth ulcers, weakness, numbness or tingling, ask your doctor to check iron, ferritin, vitamin B12 and other relevant markers. These can reveal a digestive problem hiding upstream. Be cautious with DIY acid supplements. Supplements designed to replace stomach acid typically contain Betaine Hydrochloride paired with pepsin, taken at the beginning of each meal. Clinically, people often report improvements in bloating, reflux and stool consistency within a few days of starting it. However, this is not a supplement to use casually, particularly if you have reflux, gastritis, ulcers, Barrett's oesophagus or are on anti-inflammatory medication, steroids or blood thinners. It is best used only under the guidance of a qualified practitioner. Try traditional acid-stimulating foods. Cabbage, both fresh and fermented, can be a stimulant of stomach acid production. A small helping of fresh cabbage salad, cabbage juice, or sauerkraut at the start of a meal can be a food-first way to prepare the stomach for what's about to arrive. Bitter greens like rocket and chicory work similarly, as does a small glass of warm lemon water or apple cider vinegar diluted in water before meals. Stomach acid is not the enemy. A healthy digestive system depends on it being present in the right amount, in the right place, at the right time. If your symptoms are persistent, recurring, or not improving with what you have tried, the most useful thing you can do is investigate properly rather than guess. Sometimes the answer is less acid. Sometimes it is more. And sometimes the answer has very little to do with acid at all. The body is not asking us to silence it. It is asking us to listen more carefully. References 1. Maideen NMP. Adverse Effects Associated with Long-Term Use of Proton Pump Inhibitors. Chonnam Medical Journal. 2023;59(2):115–127. pmc.ncbi.nlm.nih.gov/articles/PMC10248387 2. Bhatnagar MS, Choudhari S, Pawar D, Sharma A. Long-Term Use of Proton-Pump Inhibitors: Unravelling the Safety Puzzle. Cureus. 2024;16(1):e52773. pmc.ncbi.nlm.nih.gov/articles/PMC10882567 3. Shahid MS, Ahmed N, Kamal Z, et al. A Systematic Review of Long-Term Use of Proton Pump Inhibitors (PPIs) in Older Adults on Polypharmacy: Do PPIs Deplete Nutrients? Cureus. 2025;17(8):e90888. pmc.ncbi.nlm.nih.gov/articles/PMC12456669 4. Vavallo M, Cingolani S, Cozza G, Schiavone FP, Dottori L, Palumbo C, Lahner E. Autoimmune Gastritis and Hypochlorhydria: Known Concepts from a New Perspective. International Journal of Molecular Sciences. 2024;25(13):6818. pmc.ncbi.nlm.nih.gov/articles/PMC11241626 5. Li P, Zhu W, Ding J, Lei F. Study of Helicobacter pylori infection in patients with chronic atrophic gastritis and its relationship with lifestyle habits and dietary nutrient intake. Medicine (Baltimore). 2024;103(2):e36518. ncbi.nlm.nih.gov/pmc/articles/PMC10783413
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Am I in menopause?
For many women, the years leading up to menopause can feel quite confusing. One month your cycle is normal, the next it is late. You may notice hot flushes, night sweats, poor sleep, mood changes, brain fog, itchy skin, lower libido or weight changes, and it can sometimes all feel as though it has come out of nowhere. The truth is that menopause is not usually one sudden event. It is more often a transition, and that transition can start years before your periods stop completely.
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Introducing Gentle Day feminine hygiene products
Being a woman is one of life’s greatest gifts. Over the course of our lives here at Sally-Ann Creed, we’ve come to cherish the strength, intuition, and deep capacity for nurturing that flows through us all. We carry an innate wisdom in our bodies—a connection to cycles, seasons, and the rhythms of life itself. As women, we experience the world with remarkable depth, feeling emotions richly and loving fiercely. This privilege of womanhood extends to our ability to create, nurture, and transform. Not just through motherhood, but through the countless ways we touch and heal the world around us. A message from our MD, Tori Finkelstein: 2026 has kicked off with real momentum here at the Sally-Ann Creed office. My team and I have been deep in research and formulation mode, developing some truly exciting new products that we can’t wait to bring you later this year. As a women-focused wellness company, one theme has been running strongly through everything we do: wellness as a whole. Not just one supplement, one habit, or one solution, but a fully integrated approach that supports the body, mind, and everyday life. One aim this year, is to open more conversation around less open topics that effect every woman. My aim is to bring more normalcy to these previously very delicate female specific topics, that effect both female and male in different ways. Nutrition first is the core of our philosophy, with supplements used only where truly needed, and then only those made with the purest, highest-quality ingredients possible. But wellness doesn’t stop there. What about all the other elements of modern life, the environmental stressors, daily exposures, and hidden disruptors that come into contact with our bodies every single day? A few months ago, I attended a wellness event where I was introduced to a brand of female sanitary wear that genuinely stopped me in my tracks. These products were produced by Gentle Day, a company designed to support women’s needs during menstruation and well beyond. On average, most women menstruate for approximately 35 to 40 years of their lives. That’s decades of repeated exposure, particularly in our incredibly sensitive vaginal area, to sanitary products that often contain harmful chemicals, synthetic materials, fragrances, and irritants. Many conventional options leak, retain odour, and require constant changing and maintenance throughout the day and night, adding yet another layer of stress to an already demanding time of the month. After personally switching to Gentle Days products, I noticed a significant difference in my own menstrual experience (which I honestly didn’t think was possible). Their products are non-toxic, chemical-free, and made without unnecessary additives. They are exceptionally comfortable, highly absorbent, and genuinely effective. I stay completely dry, experience no odour, and have had no issues with leaking. Thanks to their superior absorbency, I’ve also been able to halve the number of products I use per day, requiring far less frequent changing throughout both day and night. As women, we know that the need for sanitary protection goes far beyond menstruation alone. One topic that has remained taboo for far too long is female incontinence, often, but not exclusively, associated with childbirth. Even a small laugh, cough, or sneeze can leave women feeling anxious or self-conscious. Yes, you are not alone. As a mom of two beautiful children, Gentle Days panty liners have provided me with discreet, reliable protection, allowing me to stay dry, comfortable, and confident throughout the entire day. Whether it’s for yourself, your daughter, your mother, your niece, I assure you, you will not be disappointed in the change. Honouring your cycle means honouring your body with the purest, most nurturing care possible All our love, ❤️ Tori & the Sally-Ann Creed Team
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Constipation - the uncomfortable truth
Bowel habits are a crucial indicator of a person’s overall well-being. They can become disturbed when a person is out of their natural environment. In the hospital setting, several factors influence patients’ bowel movements, including changes in diet and fluid intake, reduced mobility, certain medications, psychological stress, and disruptions to their everyday routine. The Bristol Stool Chart is a clinical assessment tool (used in hospitals and clinics) that was made in 1997. There are 7 types of stools (poop) according to the chart. The type depends on how long it is spent in your colon. What you see in the toilet reflects your diet, fluid intake, medication and lifestyle. We’re all a little different, but the goal is to have stools that are soft, easy to pass and regular like type 3 or 4 on the chart. Type 1-2 indicate constipation, Type 3-4 are ideal stools as they are easier to pass Type 5-7 may indicate diarrhoea and urgency We often hear the term “being regular”, but what does it really mean when it comes to gut health? A healthy bowel doesn’t mean you have to go every day. It’s totally normal to have a bowel movement: Anywhere from 3 times a day to 3 times a week As long as it’s comfortable, well-formed, and easy to pass So, being “regular” is more about how you go than how often. Signs of a good bowel function in adults: You can hold it for a little while after feeling the urge Once you sit down, you’re able to go within about a minute You don’t need to strain and the stool isn’t hard or dry You feel fully empty after, no need to go again right away What about kiddies? Children are often trained by around 3 years old but of course occasional accidents can happen. Why do kiddies soil? It’s actually usually linked to constipation. If poo builds up in the bowel, it can “stretch” the bowel and reduce the urge to go. Soft or runny stools can leak out around hard stools and you might see “skid marks” or full accidents, even if it seems like the child isn’t constipated. And please know, this is more common than you think. If this continues, it’s a good idea to chat to your local paediatrician or dietitian. They can help identify whether hydration, fibre intake or emotional factors may be playing a role. Sources: Yaseen S, Abuelass F (2026) Continence Health Australia (2024)
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The new Dietary Guidelines for Americans (2025-2030)
“The consequences have been devastating. More than 70% of American adults are overweight or obese. Nearly one in three American adolescents between the ages of 12 and 17 has prediabetes. Diet-driven chronic disease now disqualifies large numbers of young Americans from military service” The new US Dietary Guidelines for Americans (2025-2030) have been released, and as with any major nutrition guideline update, there’s already plenty of discussion, debate and differing opinions. And that’s great! But, at Sally-Ann Creed, we’re not here for politics or headlines. We’re here for science. We’ve taken time to read the guidance, look at the evidence it’s built on and consider what it means in real life, because “what works on paper” and “what works for a human being with a busy life, preferences, culture, budget and health goals” aren’t always the same thing. The pyramid itself One reason these guidelines often feel controversial isn’t because the science is new, it’s because the way the guidance is visualised. Food pyramids are designed to communicate population-level advice quickly. But when people see certain foods placed prominently in a pyramid, it can feel like: “This is all I’m allowed to eat.” In reality, these visuals are not intended to dictate exact portions, exclude foods or prescribe strict meal plans. They show relative emphasis, not rules. What these models cannot account for is individual blood sugar regulation, appetite control, physical activity, cultural eating patterns, food access or personal health goals. This is where individualised nutrition matters. Where there is broad agreement: Nutrition works best when we look at the whole dietary patterns, not single nutrients in isolation. Dietary quality matters more than chasing individual foods or supplements. Adequate protein is important at every stage of life. There is growing concern about the health effects of highly and ultra-processed foods. There should be a shift towards prevention rather than cure. Large, well-designed studies repeatedly show that diets rich in vegetables and fruit, legumes and whole grains, nuts and seeds and quality protein sources are linked to a lower risk of heart disease, type 2 diabetes and early mortality. This reflects how nutrition science has evolved over time. Rather than focusing narrowly on single nutrients, the emphasis has shifted toward how foods are eaten together, the quality of the diet as a whole, and what supports health long-term and sustainably (Talegawkar et al 2024). As noted in the evidence underpinning the guidelines, diets should prioritise whole, nutrient-dense foods such as protein, dairy, vegetables, fruits, healthy fats and whole grains, while significantly reducing highly processed foods that are often high in refined carbohydrates, added sugars, excess sodium, unhealthy fats and chemical additives. Now let’s look a bit more into the individual macro nutrients: Carbohydrates: The Dietary Guidelines are not prescriptive meal plans, nor do they promote carbohydrate restriction, although the visual pyramid can sometimes create confusion. Their emphasis is on: Improving carbohydrate quality. Limiting added sugars and refined products. Encouraging fibre-rich carbohydrate sources within balanced dietary patterns. This distinction is often lost in public conversation. The focus is not “no carbs” but better carbs. The guidelines support carbohydrates that contribute fibre, micronutrients and metabolic health, rather than refined, highly processed options. Carbohydrate quality also plays a key role in gut health. Your gut contains trillions of microorganisms that influence digestion, immunity and metabolic function. Diets high in highly processed foods can disrupt this balance, while vegetables, fruit, fermented foods (such as sauerkraut, kimchi, kefir and miso) and fibre-rich foods support a more diverse and resilient microbiome. Greater microbial diversity is increasingly associated with better health outcomes. Protein: While earlier dietary guidance was often interpreted as discouraging higher protein intake in favour of carbohydrate-heavy patterns, the current guidelines align more closely with the scientific evidence by emphasising high-quality, nutrient-dense protein at every meal. This includes a variety of animal-based sources such as eggs, poultry, seafood and red meat, alongside plant-based proteins including beans, peas, lentils, legumes, nuts, seeds and soy foods. Adequate protein intake is recognised as essential across the lifespan for muscle health, metabolic function, satiety and overall resilience. Highly processed foods: For the first time, the Dietary Guidelines directly highlight the health concerns associated with certain highly processed foods. The guidance recommends avoiding “highly processed packaged, prepared, ready-to-eat or other foods that are salty or sweet,” and specifically advises against sugar-sweetened beverages such as sodas, fruit drinks and energy drinks. Previous guidelines were often criticised for being vague around added sugars, particularly in early childhood. The updated guidance takes a clearer position, stating that no amount of added sugars or non-nutritive sweeteners is recommended or considered part of a healthy dietary pattern, and strongly advises parents to avoid added sugars entirely for children aged four years and under. Fat: Rather than focusing on fat reduction, the guidelines emphasise fat quality. They recommend that most dietary fat come from whole-food sources such as meat, poultry, eggs, omega-3 rich seafood, nuts, seeds, full-fat dairy, olives and avocados. When fats are added during cooking or preparation, the guidance supports using nutrient-dense options with essential fatty acids, such as olive oil. This reflects a continued shift away from blanket low-fat messaging toward a more nuanced, evidence-based understanding of dietary fat. Taken together, the 2025–2030 Dietary Guidelines reinforce a message that has been building for years: diets must prioritise whole, nutrient-dense foods and significantly reduce reliance on highly processed products. Paired with improved protein adequacy and better carbohydrate quality, this approach has the potential to meaningfully shift long-term health outcomes. The most effective diet is not the one that looks best on a pyramid, but the one that can be sustained long-term while supporting metabolic health, strength and overall wellbeing. We’d love to know what you think about the pyramid. If you have thoughts, questions or reflections, please send us an email, we’d love to hear from you. Sources: Talegawkar S, Tobias D, Fung T, Giovannucci E, Hoelscher DM, Anderson CAM, Booth S, Deierlein A, Gardner C, Raynor H, Stanford FC, Taylor C, English LK, Reigh N, Higgins M, Butera G, Callahan E, Huang S, Raghavan R, Terry N, Obbagy J. Dietary Patterns and Risk of Type 2 Diabetes: A Systematic Review . Alexandria (VA): USDA Nutrition Evidence Systematic Review; 2024 Nov. PMID: 39817923. Ahmad S, Moorthy MV, Demler OV, et al. Assessment of Risk Factors and Biomarkers Associated With Risk of Cardiovascular Disease Among Women Consuming a Mediterranean Diet. JAMA Netw Open. 2018;1(8):e185708. Published 2018 Dec 7. doi:10.1001/jamanetworkopen.2018.5708 U.S. Department of Health and Human Services. Fact Sheet: Historic Reset of Federal Nutrition Policy. 2025. Available here https://cdn.realfood.gov/DGA.pdf
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All about Akkermansia
Gut health is a major focus in modern nutrition science. This is because the gut plays a huge role in your immunity, nutrient absorption, metabolism and communication with the rest of the body. That’s why interest in the gut microbiome has grown so rapidly. Among the trillions of microbes that live in the gut, certain species appear to play a more specialised role in supporting gut function and metabolic signalling. If you’ve been hearing more about Akkermansia muciniphila it’s because this unique gut bacterium has shown incredible gut barrier function, metabolic signalling and microbiome health, with human clinical research to support its role. It’s also one of the few so-called “next-generation” gut microbes to be studied in supplement form. Where is Akkermansia muciniphila found? Akkermansia muciniphila is a natural resident of the human gut and was first isolated in 2004, when researchers began identifying microbes that interact directly with the gut’s protective mucus layer. In healthy adults, Akkermansia is estimated to make up around 1-3% of the total intestinal microbiota. While that may sound like a small proportion, its location gives it an outsized influence. Rather than floating freely in the gut, Akkermansia lives in the mucus layer of the large intestine (colon), right next to the gut lining. The mucus layer is the gut’s “protective gel coating” or a physical barrier that helps separate the body from the contents of the digestive tract. Here’s what makes Akkermansia unique: It feeds on mucin, the main building block of this mucus layer In response, the body produces more mucin This helps maintain a strong, healthy gut barrier This discovery reinforced a now well-established concept in nutrition science: the gut microbiota plays an important role in maintaining human health by influencing metabolism and gut barrier function. In population studies, people with higher levels of Akkermansia often show signs of healthier metabolism, such as better blood sugar control, improved insulin sensitivity and lower inflammation. On the other hand, those with lower levels are more likely to show metabolic challenges, including higher blood sugar, insulin resistance and weight gain around the waist. This doesn’t mean Akkermansia causes these outcomes but the association has been observed consistently across multiple studies. Several factors influence Akkermansia levels: Higher fibre intake Colourful, polyphenol-rich plant foods such as berries, pomegranate, cocoa and green tea A generally diverse, plant-rich eating pattern Certain prebiotic fibres, including fructooligosaccharides (FOS) and galactooligosaccharides (GOS), have also been shown to increase Akkermansia levels in some individuals. What is postbiotic Akkermansia? You may be familiar with probiotics (live bacteria), but postbiotics are different. Postbiotics are defined as non-living microorganisms or their components that provide health benefits. In the case of Akkermansia, postbiotic formats typically use pasteurised (heat-inactivated) Akkermansia muciniphila. While the bacteria are no longer alive, their structural components remain intact and can still interact with the gut lining. Akkermansia’s benefits appear to come largely from how it communicates with the gut lining, rather than from colonising the gut long-term like traditional probiotics. Benefits of postbiotic Akkermansia: Interact with the gut mucus layer and gut lining cells Support gut barrier signalling Influence metabolic and immune communication pathways Human research shows in a randomised, double-blind, placebo-controlled trial pasteurised Akkermansia muciniphila was shown to be safe and well tolerated over three months, with improvements in insulin sensitivity and cholesterol markers in overweight, insulin-resistant adults. Is it safe? Yes. The European Food Safety Authority (EFSA) has published scientific opinions concluding that pasteurised Akkermansia is safe (of course not all populations would be suited eg young children, immunocompromised, oncology patients etc). This independent safety assessment provides an added layer of reassurance for consumers. Why choose a postbiotic Akkermansia supplement? As we always say, diet remains the foundation of gut health. Having said that, a postbiotic Akkermansia supplement can be helpful because: You can’t get Akkermansia from food (it’s not found in fermented foods or standard probiotics) Stability and tolerance (because the bacteria are inactivated, postbiotics don’t need to survive digestion and are often perceived as gentler) Our targeted formulation combines: 20 billion TFU of postbiotic Akkermansia muciniphila AKK001 350 mg FOS (fructooligosaccharides), a well-studied prebiotic fibre This dual approach is designed to deliver the studied functional components of Akkermansia, as well as support a fibre-nourished gut environment that benefits the wider microbiome. Rather than focusing on digestion alone, this formula is designed to support gut barrier resilience and metabolic communication- two areas where Akkermansia appears to play a uniquely important role. Sources: Cani PD, de Vos WM. Next-generation beneficial microbes: the case of Akkermansia muciniphila. Front Microbiol. 2017;8:1765. Published September 22, 2017. doi:10.3389/fmicb.2017.01765 Thursby E, Juge N. Introduction to the human gut microbiota. Biochem J. 2017;474(11):1823-1836. Published 2017 May 16. doi:10.1042/BCJ20160510 Geerlings SY, Kostopoulos I, de Vos WM, Belzer C. Akkermansia muciniphila in the human gastrointestinal tract: when, where, and how? Microorganisms. 2018;6(3):75. doi:10.3390/microorganisms6030075 Everard A, Belzer C, Geurts L, Ouwerkerk JP, Druart C, Bindels LB, Guiot Y, Derrien M, Muccioli GG, Delzenne NM, de Vos WM, Cani PD. Cross-talk between Akkermansia muciniphila and intestinal epithelium controls diet-induced obesity. Proc Natl Acad Sci U S A. 2013 May 28;110(22):9066-71. doi: 10.1073/pnas.1219451110. Epub 2013 May 13. PMID: 23671105; PMCID: PMC3670398. Dao MC, Everard A, Aron-Wisnewsky J, Sokolovska N, Prifti E, Verger EO, Kayser BD, Levenez F, Chilloux J, Hoyles L; MICRO-Obes Consortium; Dumas ME, Rizkalla SW, Doré J, Cani PD, Clément K. Akkermansia muciniphila and improved metabolic health during a dietary intervention in obesity: relationship with gut microbiome richness and ecology. Gut. 2016 Mar;65(3):426-36. doi: 10.1136/gutjnl-2014-308778. Epub 2015 Jun 22. PMID: 26100928. Liu E, Ji X, Zhou K. Akkermansia muciniphila for the Prevention of Type 2 Diabetes and Obesity: A Meta-Analysis of Animal Studies. Nutrients. 2024 Oct 11;16(20):3440. doi: 10.3390/nu16203440. PMID: 39458436; PMCID: PMC11510203. Depommier C, Everard A, Druart C, et al. Supplementation with Akkermansia muciniphila in overweight and obese human volunteers: a proof-of-concept exploratory study. Nat Med. 2019;25(7):1096-1103. doi:10.1038/s41591-019-0495-2 EFSA NDA Panel (EFSA Panel on Nutrition, Novel Foods and Food Allergens). Scientific opinion on the safety of pasteurised Akkermansia muciniphila as a novel food pursuant to Regulation (EU) 2015/2283. EFSA J. 2021;19(9):6780. doi:10.2903/j.efsa.2021.6780 EFSA NDA Panel (EFSA Panel on Nutrition, Novel Foods and Food Allergens). Safety of the extension of use of 3-fucosyllactose (3-FL) as a novel food pursuant to Regulation (EU) 2015/2283. EFSA J. 2025;23(4):e9370. doi:10.2903/j.efsa.2025.9370
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What you need to know about Diverticulitis
Most people only hear about diverticulitis when something goes wrong. A scan might show “small pouches” in the bowel or someone goes to emergency with lower-left abdominal pain. But this condition is far more common and far more manageable than many realise. With the right information, you can spot symptoms early, understand flare-ups and make diet and lifestyle choices that support long-term gut health. The broader term diverticular disease covers both diverticulosis and diverticulitis. Diverticulosis: This means small bulges (diverticula) have formed in the wall of the colon. They’re especially common after age 40 or 50. Most people never feel them and only find out during a routine colonoscopy or scan. Diverticulosis is the “quiet” stage of the condition. Diverticulitis: This is when one or more of those pouches becomes inflamed or infected. This is the stage that causes symptoms. Pain is usually sharp or constant and sits in the lower-left abdomen. Fever, nausea, bloating, constipation, diarrhoea or even vomiting may follow. A way to remember is that “itis” means inflammation. What causes diverticular disease? We used to blame just “not enough fibre”, but now we know it’s more complex. Current research suggest it develops due to a combination of factors such as bowel structure, genetics, lifestyle and the gut microbiome. Chronic constipation A long term low fibre diet Obesity and physical inactivity Age: The wall of the colon naturally changes with age, pressure inside the bowel plus areas of weakness can cause pouches to form over time. Certain medication use Symptoms of diverticulitis: During diverticulitis, symptoms may come suddenly or gradually: Sudden or gradual abdominal pain Painful or straining when passing stool Fever, feeling unwell Nauseas and vomiting Constipation or diarrhoea Loss of appetite Blood in the stool If you think you or someone special you know might have diverticulitis, then the usual approach is proper medical diagnosis. This often includes a doctor’s assessment, blood tests to check for infection and sometimes imaging like a CT scan. Thereafter, treatment would involve rest for the inflamed bowel, antibiotics if needed and a clinical modified diet such as a low fibre or temporary liquid diet until the inflammation settles. A dietitian or nutrition doctor specialist will be best to assist with an individualised diet. Once recovered, the focus shifts to gradually reintroducing fibre and supporting long-term gut health to help prevent future flare-ups. Note: A low-fibre diet is only required during diverticulitis (the inflamed, painful stage) and should be used short term to help the bowel rest. Once symptoms improve, fibre should be slowly reintroduced, and in the long term, a higher-fibre diet is actually recommended to support gut health and reduce the risk of future flare-ups. Diet and diverticular disease: what does the evidence say? “Avoid nuts, seeds, popcorn” is outdated (for both diverticulosis and after diverticulitis). Multiple sources and guidelines say there’s no evidence that nuts/seeds/popcorn cause flares. “Intake of peanuts, nuts, and seeds and fresh fruits with edible seeds was not associated with incident diverticulitis.” (Barlowe et al 2025). Fibre is consistently linked with lower risk of developing diverticular disease, but after an episode the picture is a bit more mixed. That said, fibre still plays an important role in overall gut health and bowel regularity. What most doctors and dietitians still recommend once symptoms have settled, is aiming for a fibre-rich eating pattern, focusing on whole foods like vegetables, fruit, legumes, whole grains, nuts and seeds. Food always comes first, but fibre supplements can be helpful if someone struggles to meet their needs through diet alone. Overall diet pattern matters also (not just fibre), a more “Western” pattern and lower risk with more fruit, veg, whole grains and legumes. Ensure to drink lots of water and stay hydrated to prevent constipation and soften the stool. Being active will help with bowel movement. The goal is to help with inflammation control, gut barrier support, bowel regularity and diet quality. So supplements will never replace medical care but will support you: Probiotics may assist with symptom control such as bloating and bowel regularity in diverticulosis but must be taken with medical supervision in a flare or diverticulitis. L-Glutamine supports intestinal integrity and is also fuel for our enterocytes (the cells of the intestinal lining). Also not to be used during acute flare unless doctor/dietitian prescribed. Omega 3 is often recommended to assist with reducing overall inflammation. Fibre supplements such as psyllium husk powder may be recommended to help with stool regularity and consistency. Other supplements that the health professional may recommend will be slippery elm, turmeric (curcumin), magnesium citrate (helpful with bowel regularity) and zinc carnosine (supports gut barrier function). What about collagen? Collagen provides specific amino acids such as glycine, proline and hydroxyproline, which are important building blocks for connective tissue and the gut lining. In theory, these amino acids support gut barrier structure and repair, which is why collagen is often spoken about in the context of gut health. But collagen has not been studied to be a direct treatment plan for diverticular disease, it’s a low residue and easily digested protein, so some people find it a convenient way to add beneficial amino acids, especially when appetite is low or when they’re following a temporary low-fibre/low-residue plan during recovery. The key points to remember: ✅ Diverticular disease is common, manageable and far less frightening once you understand it. ✅ Diverticulosis is common and usually painless. ✅ Diverticulitis is the inflamed, painful stage and needs proper medical care. ✅ A low-fibre diet is short-term only. ✅ Fibre protects the gut long term, but it should be introduced slowly. ✅ Hydration, movement, gut-friendly foods and supplement support (when needed) all play a role in prevention. ✅ Most importantly, every person’s gut is different so personalised advice from a dietitian is ideal.
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