Registered nutritionist | Author(@emma.bardwell) 인스타그램 상세 프로필 분석: 팔로워 146,353, 참여율 0.39%

1️⃣ It feeds your gut bacteria 2️⃣ Keeps blood sugar steadier 3️⃣ Helps you feel full 4️⃣ Supports regular 💩 5️⃣ Is linked to a lower risk of bowel cancer 6️⃣ Helps lower cholesterol, naturally 7️⃣ Reduces low-grade inflammation 8️⃣ Supports hormones 9️⃣ May help expel microplastics 🔟 Is linked to longer life Know what it is yet?! It is of course, fibre - one of the most powerful things you can eat for long-term health. And only 4% of us are getting the recommended 30g a day. 📘 The Fibre Effect breaks down exactly where to get it, how to avoid any side effects (bloating) and how to effortlessly include in your everyday diet. Plus it’s got meal plans, shopping lists, 60+ recipes and heaps of resources. 👉 Preorder now - comment FIBRE for the link ✨ Follow me for more non-nonsense, evidence-based nutrition #TheFibreEffect #longevity #longevitydiet #agingwell #nononsensenutrition

SUNDAY TIMES BESTSELLER ⚡️🙏 The 30g Plan made it to #7 in the Sunday Times Bestseller list on Sunday - and it’s all thanks to you lot. I’m so grateful for all your support, well wishes, recommendations, reviews and feedback. You are a fantastic community. To see the plan evolve from a 2-week online plan to a bestselling book - that’s also topping the Amazon charts - is mind blowing. It’s also reassuring to know that there’s still an audience for fad-free, evidence based nutrition information. Let’s hope it crowds all the woo woo and the pseudoscience 😑🙏🤞 If you haven’t got the book already and you want to see what it’s all about, comment 30 for the details. And if you’ve already bought and are enjoying, please consider leaving an Amazon review (if that’s where you got it) as it really really helps. #sundaytimesbestseller #30g #the30gplan #highprotein #highfiber #highfibre #30plantsaweek #weightlossplan

NEW BOOK: THE FIBRE EFFECT 📕📘📕 ✨ OUT FEBRUARY 2026. PRE-ORDER NOW! COMMENT FIBRE FOR THE LINK✨ Say hello to your new favourite F-word! When I wrote The 30g Plan, I called fibre the unsung hero of the nutrition world - and I meant it. For way too long, fibre’s been associated with boring, brown bran type foods, when in reality it’s one of the most powerful tools we have for lifelong health. So I decided it was time to give fibre the glow-up it deserves. And that’s exactly what The Fibre Effect does💥 Fibre doesn’t just keep you regular 💩. It supports your gut, heart, hormones, skin, energy and mood. It helps with blood sugar, cravings, appetite and weight, all by focusing on what you add, not what you cut out. Over the past year I’ve poured research, creativity and real-life clinical experience into this book to show how adding more fibre can transform how you feel, look and live. Inside you’ll find 60+ delicious recipes, meal plans, a 30-day kickstarter guide, plus at-a-glance lists, indexes and resources to make hitting your 30 grams a day effortless. It’s science-backed, practical and full of food that tastes good while making you feel great - because once you understand its power, you’ll never look at fibre the same way again. 🙏 For the link to preorder, simply comment FIBRE below and I’ll send directly to your inbox. Preorders are incredibly important to authors as it shows retailers that the book is worth stocking 🙏 And for anyone who has preordered The 30g Plan Cookbook, don’t worry, it is still coming! I’ve decided to push it back to May to coincide with the anniversary of the 30g Plan and to give me a little more time to absolutely perfect the recipes, which I know you’re going to cook on repeat. Any questions, please drop them in the comments 👇🏼 Huge thanks to my amazing team at @eburybooks for helping bring my book ideas to life. #thefibreeffect #fibre #30g #eatmorefiber #fiberrich #guthealthy

Oh my gosh, our cup overfloweth. ✨ Celebrating the lead-up to International Women’s Day with the most gorgeous afternoon at the lovely @16curzon in Mayfair. Yoga led by the wonderful @victoriawoodhall , nourishing yumminess by @themamamenu , and the brilliant @emma.bardwell talking about her new book The Fibre Effect. SISTERLY Circle in full. Women connecting, learning, moving and supporting one another. Exactly how it should be. Sign up to our newsletter to be the first to hear about events like these. 💫

Everything you need to know about protein and fibre. Catch up on this Live with @emma.bardwell where we discuss 🤔why all the focus on protein? 🤔why 30g? 🤔what happens when we don’t incorporate protein into our diet? 🤔the role of fibre And much more Give @emma.bardwell a follow for more easy to digest (see what I did there😃) nutrition information and grab her books for information, practical tips and delicious recipes: The 30g Plan: how to eat more protein, fibre and plants to lose weight and feel great The Fibre Effect: the surprising and easy way to transform your health Thank you, Emma for sharing your wisdom and time. #menopauseweightgain #menopausenutritionist #menopausenutrition #menopauseweightloss

Most women in the UK are averaging around 18g of fibre a day. The target is 30g. That gap isn’t fixed with a dramatic diet overhaul, it’s down to what you put in your shopping trolley. 🥣 Choosing lentil soup instead of tomato. 🍝 Legume pasta instead of white. 🍏 Whole fruit instead of juice. 🍿 Popcorn instead of crisps These swaps look small, but they add up fast. A few grams here and there and suddenly you’re much closer to 30g without trying too hard. Higher fibre diets are linked with lower risk of heart disease, type 2 diabetes and bowel cancer. Fibre helps regulate appetite, steady blood sugar and feed your gut microbes that influence everything from inflammation to mood. 📌Save this for your next shop📌 And tell me below what your favourite high fibre discovery is👇 📕 My brand new book, The Fibre Effect, walks you through: - How to reach 30g a day - How to eat 30+ plants a week - How to do it deliciously (and without bloating) Comment ‘fibre’ below to start your fibre journey. #guthealthy #highfibre #eatmoreplants #shopsmart

A few extra farts? Completely normal 💨🩰 When you increase fibre, you are literally feeding trillions of gut microbes. They break the fibre down to produce beneficial compounds (that help with things like inflammation) which can also produce gas along the way. And the gas needs to come out…even if you’re a ballerina. We are not eating enough fibre in the UK. But jumping from 16g a day (the average) to 30g overnight is unlikely to end well. Your gut microbes need time to adapt. That is exactly why in The Fibre Effect I include a simple 4 week step by step guide, so you can increase your intake without the dramatic side effects. Plus 60 genuinely delicious recipes, meal plans and practical tools to make it doable (and enjoyable). Comment FIBRE and I’ll send you the details. Follow me for more gut friendly, protein plus fibre recipes that actually taste good 💚 #fibermax #highfibre #guthealthtips #fart

HIGH FIBRE + HIGH PROTEIN BREAKFAST 👀 This Toasted Rye Porridge with Blackberry Chia Jam delivers: ✨ 27.5g protein ✨ 15.5g fibre ✨ 430 calories ✨ 7+ different plants That’s over half your daily fibre target in one meal, alongside enough protein to fill you up and keep you going til lunch. The fibre here is doing double duty. Soluble fibre helps slow digestion, support steadier blood sugar and feed beneficial gut microbes. Insoluble fibre adds bulk and supports regularity. That means you stay fuller for longer and your gut microbes have a feast 🦠 RECIPE 30g rye flakes 200ml milk (I use soya) 1 tsp cinnamon 1/4 tsp nutmeg 1 heaped tbsp ground flax 125g Greek yoghurt (I use 0%) 1 tbsp blackberry chia jam (from my book, The Fibre Effect) 1 tbsp almond butter 1 tsp maple syrup Simmer the rye flakes, spices and milk for 10-15 mins until cooked through. Remove from heat, stir in the flax. Tip into a bowl and stir through yoghurt, nut butter and chia jam. Drizzle over the maple syrup and enjoy. If you’re serious about feeling lighter, more energised and in control of your health, start with breakfast. 📌Save this and send to your fellow breakfast lovers 📌 👉Follow me for more 30:30:30 ideas 👈 ⚡️Comment ‘FIBRE’ for the link to my new book, The Fibre Effect, featuring 60+ simple high fibre, high protein recipes. #highfibre #highfiber #eatwellfeelwell #healthybreakfastideas

The only way to eat sardines ⚡️ Trust me on this one. If you’ve been on the fence, this is your sign to get the hell off it 🐟🔥 Take a tin of sardines, smash them on baking paper and air fry at 200°C for 15 minutes until golden and super crisp. I assume grilling or oven baking if you don’t have an airfryer will work too. They go from soft and slightly intimidating… to crispy and crunchy. Game changer. Serve with: 🥑 Avocado 🥗 A big crunchy salad 🍞 Seeded or wholegrain bread You’ve got yourself a high-protein, high-fibre power lunch in 15 minutes flat. An average tin gives you around 25g protein, plus omega-3s for bonus points. Warning: your house may smell mildly fishy. Open a window and power through. Worth it. Double tap if you’ve on the fence about sardines. And let me know if you’re brave enough to try this 👀 Follow me for simple, no-nonsense recipes like this. My books are full of easy recipes like this. Comment ‘FIBRE’ for a link to The Fibre Effect or ‘30’ for The 30g Plan 📘✨ #powerlunch #sardines #highproteinmeals #quickeasymeals

FIBRE with @emma.bardwell Please have a listen and check out Emma’s new book The Fibre Effect - available NOW 👊 #fibre

⚡️FIBRE⚡️ I don’t really buy into superfoods. No single berry, powder or potion is going to save your health. But the one thing that comes close is fibre. It feeds your gut bugs, steadies blood sugar, supports cholesterol, keeps you fuller for longer and quietly underpins everything from hormones to heart health. Not sexy. Not flashy. Just powerful. If you’re not hitting 30g a day, this is your sign 👇 Comment FIBRE and I’ll send you the link to my new book, The Fibre Effect (out today!) 📚✨ #thefibreeffect #fibre #superfood #longevity

💥 Weapons of Mass Excretion 💥 If you’re fasting, skipping breakfast or going long stretches without eating and feel your digestion is sluggish, you’ll definitely want to read slide 15. Constipation in midlife isn’t random. But it is fixable with the right approach. Comment ‘Fibre’ for my step-by-step framework for building up to 30g fibre a day sustainably. Your gut changes in midlife. Your strategy should too. #constipation #guthealth #highfibre #thefibreeffect