Lucy Epps Nutrition

Lucy Epps Nutrition Practical, no-nonsense nutrition

"Fast food" 5 minute lunch for Gut HealthIf you're short on time, think: fibre, protein, colour and a dressing for extra...
16/03/2026

"Fast food" 5 minute lunch for Gut Health

If you're short on time, think: fibre, protein, colour and a dressing for extra flavour.

FIBRE → for slow release energy and to "feed" your gut bacteria. Fibre is key for gut-health

PROTEIN → for satiety, steady energy and brain health

COLOUR → for micronutrients including antioxidant rich polyphenols (gut bacteria loves these)

This plate has:

🐠 Protein: tinned mackerel, kidney beans heated in paprika for a few mins, goats cheese
🫘 Fibre: kidney beans, beetroot, avocado
🍅 Colour: tomatoes, avocado, coriander, beetroot, kidney beans
🥑 Healthy fats: mackerel (omega 3), olive oil, avocado (unsaturated fats)
🌶️ Peanut rayu for flavour

Underrated staple: tinned fish - mackerel, sardines or anchovies. Quick, affordable, rich in anti-inflammatory omega-3s, and ideal for fast lunches

Save this for the next time you need a 5-minute lunch idea

"Fast food" 5 minute lunch for Gut HealthIf you're short on time, think: fibre, protein, colour and a dressing for extra...
16/03/2026

"Fast food" 5 minute lunch for Gut Health

If you're short on time, think: fibre, protein, colour and a dressing for extra flavour.

FIBRE → for slow release energy and to "feed" your gut bacteria. Fibre is key for gut-health

PROTEIN → for satiety, steady energy and brain health

COLOUR → for micronutrients including antioxidant rich polyphenols (gut bacteria loves these)

This plate has:

🐟Protein: tinned mackerel, kidney beans heated in paprika for a few mins, goats cheese
🫘 Fibre: kidney beans, beetroot, avocado
🍅 Colour: tomatoes, avocado, coriander, beetroot, kidney beans
🥑 Healthy fats: mackerel (omega 3), olive oil, avocado (unsaturated fats)
🌶️ Peanut rayu for flavour

Underrated staple: tinned fish - mackerel, sardines or anchovies. Quick, affordable, rich in anti-inflammatory omega-3s, and ideal for fast lunches.

Save this for the next time you need a 5-minute lunch idea

24/02/2026

Not all probiotics are the same.

Lots are taken for ‘gut health’, but research is strain-specific.

Different bacteria strains have been researched for different outcomes, including:
Reducing severity of IBS symptoms
Reducing risk of antibiotic-associated diarrhoea
Supporting immune resilience, and reducing occurrence + duration of upper respiratory infections
Improving iron absorption

If you’re choosing a probiotic, ask:

1. What outcome am I trying to achieve?
2. Does the label list the specific strain(s) - 3rd name or number in the line - and not just the species?

Pair with prebiotic foods - vegetables, beans, oats - to help them work.

Do you usually check the strain?

16/02/2026

Fibre is more than a trend - it’s foundational for a diverse gut microbiome.

But if you’re not used to including fibre rich foods in your diet, suddenly increasing your intake can cause:

Bloating
Discomfort
Digestive upset

The goal?

Build fibre in small amounts, gradually and incrementally, one meal or snack at a time - over weeks, not days.

Let this change become habit before adding in a second.

This gives your gut a chance to adapt and you’re much less likely to feel overwhelmed trying to make lots of changes at once.

Examples:

Handful of chickpeas, lentils or beans - add to your curry or bollognaise
Small handful of nuts or seeds - eg. on yoghurt with banana
1 Tbsp ground flax - go steady + drink with plenty of water
Swap white bread for wholemeal or rye
Extra 1-2 handfuls of veg with your lunch or dinner.

Are you trying to increase fibre? Let me know if you have any questions

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