No-nonsense, registered nutritionist(@emma.bardwell) 인스타그램 상세 프로필 분석: 팔로워 135,456, 참여율 0.49%

NEW BOOK: THE FIBRE EFFECT 📕📘📕 ✨ OUT FEBRUARY 2026. PRE-ORDER NOW! ✨ 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

Steal my porridge formula (everyone else has 🙄) 🥣 Step by step guide in each slide. 27g protein | 15g fibre | 450 cals. Will keep you full til lunchtime. No need for snacks. Follow me @emma.bardwell for gimmick-free nutrition that tastes good. And please like, tag a friend and share if you find this content helpful. #highproteinmeals #highfibre #fillingandhealthy

If you’re using GLP-1 medications (Ozempic, Wegovy, Mounjaro), what you eat matters just as much as the jab 💉 - and this week on Two Women Chatting, nutritionist Emma Bardwell breaks down exactly why. GLP-1s slow down digestion, which can mean nausea, constipation, low energy and even muscle loss if you’re not careful. 
That’s why protein + fibre are your two non-negotiables: 🥩 Protein - helps protect your muscle, supports metabolism, keeps you strong, and stops that “skinny but weak” outcome.
🌾 Fibre - keeps your gut moving, supports healthy blood sugar, feeds good gut bacteria and reduces the GI side effects GLP-1s can trigger. Using GLP-1s without adding more protein and fibre?
That’s like upgrading your phone but forgetting the charger. 🎧 Want the full conversation?
Listen to Two Women Chatting on Apple Podcasts, Spotify or via the link in my bio. Your midlife body will thank you. 💛 #fibreeffect #glp1s #midlifewomen

Favourite 30g protein breakfast recipe 🐵 🍌 📍Follow me @emma.bardwell for high protein/high fibre recipes you actually look forward to eating 📍 Chunky monkey breakfast bowl (serves 1) 30g protein | 9.5g fibre | 465 cals 20g barley flakes (or oats) 125ml milk of choice (I used unsweetened soya) 125g Greek yoghurt (I used 0%) 1 small banana 3 walnut halves, roughly chopped 1 tbsp ground flax 10g dark chocolate chips 1 tbsp chia seeds 1 tsp peanut butter 1 tsp vanilla extract 1. Cut the banana in half. Mash one half in a bowl then add the milk, chia seeds, barley (or oats), yoghurt and vanilla extract. Mix well and leave overnight (or for 10 mins so the chia can swell) 2. When ready to eat, top with the remaining banana (sliced), walnuts, choc chips, flax and nut butter. Tip: double the measurements and batch prep it. Will keep for 3 days in the fridge. Get a copy of my Sunday Times best-seller, The 30g Plan, for 80+ recipe ideas. It’s currently on offer on Amazon for Black Friday for just £6.80 (that’s a whopping 66% discount)!!! Comment 30 and I’ll send you the link straight to your inbox. #highproteinmeals #highfibre #proteinpower #whatnutritionistseat #eatwellfeelwell

🎉 The 30g Plan is 60% off on Amazon🎉 🌱The Sunday Times Bestselling plan is £6.80 this Black Friday weekend- 60% off the RRP! 🌱 Buy it now and start 2026 with a fibre-packed, protein-rich punch!

✨ NEW EPISODE! And trust me… you’ll never look at fibre the same way again 🌱 This week on Two Women Chatting, I’m joined by the brilliant @emma.bardwell - women’s health nutritionist and author of The 30g Plan and The Fibre Effect (coming February 2026) - for a funny, honest and genuinely eye-opening chat about gut health in midlife. We dive into ‘poophoria’ (yes, it’s a thing 😂), why fibre desperately needs a glow-up, and why getting enough protein + fibre is especially important if you’re on GLP-1 weight-loss meds. And here’s the jaw-dropper 👉 most people in the UK only eat around 16g of fibre a day… barely HALF of the recommended 30g. No wonder our bodies are shouting for a bit more love! But fibre isn’t just boring old bran flakes and digestion… it 
✨ boosts mood
✨ supports hormone balance in peri + menopause
✨ reduces inflammation
✨ nourishes your gut microbiome
✨ strengthens immunity
✨ even helps expel microplastics (!!) - yes you read that right This episode is funny, informative and ridiculously relatable - with Emma encouraging positive rather than perfect nutrition for achievable, enjoyable midlife health. 🎧 Listen now wherever you get your podcasts - and tell me below: 
👇 How much fibre do you think YOU get in a day? Be honest! #midlifewomen #guthealth #fibre #midlifepodcast @vermilion.uk

Have you had a fart walk today? 💨🚶‍♀️ Yes, it’s an actual thing – and it’s good for you. According to nutritionist @emma.bardwell, going for a walk and passing wind after a main meal has multiple health benefits, from boosting digestion 🍽️ to improving blood sugar control 📉. At a time when we’re being encouraged to hit 30g of fibre per day, could this be one health trend that we should all adopt?⁠ ⁠ Our editorial director @victoriawoodhall finds out if it’s really better out than in 😉. ⁠ Head over to our link in bio to read her report now.⁠ ⁠ #fartwalk #guthealth #digestivewellness #nutritiontips #wellnesstrends⁠

Cottage cheese sales in the UK have gone up 30% in the last year…😁 It’s a great source of protein. It’s pretty cheap and should be widely available (although does tend to sell out quite often!). And if you add it to other ingredients, esp if you mix/blend, it doesn’t have the lumps that people often find gross and you can’t taste it either. Here, I’ve added cottage cheese to eggs to make a tortilla based quiche. And it came out rather beautifully. Just add all the ingredients and oven cook at 200 degrees for 20-25 minutes. Allow to cool fully before cutting. 325 cals | 27g protein | 4.5g fibre (half quiche) Ingredients * 1 wrap * 4 eggs * 100g cottage cheese * 8 cherry tomatoes, quartered * 3 spring onions, finely sliced * Big handful (30g) spinach, sliced into strips * 40g grated mozzarella * Salt & pepper 1. Spray your oven dish lightly with oil to stop it sticking, line it with the wrap, crack in the eggs and add in the cottage cheese. Mix together really well (any lumps in the cc will melt during cooking). Add in the veg, sprinkle over the cheese. 2. Cook at 200 degrees / 350 F for 20-25 mins. Remove from oven, allow to cool, cut into 4. Serve with a crunchy, high fibre salad for a perfectly balanced brunch/lunch 🤌🏼 Don’t forget my Sunday Times bestselling book, The 30g Plan, is available now if you want over 80 high protein, high fibre recipes (and meal plans) that you’ll actually look forward to eating. Follow me @emma.bardwell for more 30g protein recipes and no-nonsense, evidence based nutrition advice. #proteinpacked #highprotein #cottagecheese #cottagecheeserecipes #highproteinmeals #mealplan #highfiber #highfibre #nutrition #viralreels #whatnutritionistseat #nutritionprogram #eatwellfeelwell #nutritionistapproved #whatnutritionistseat #30g #30gprotein

BANG IN SOME BEANS 🫘 The @food.foundation is on a mission to double bean, pulse and lentil consumption by 2028. This is an initiative I feel v v passionate about, as you can imagine. Beans are cheap, accessible, good for the planet and outstanding for our health. They’re packed with fibre, as well as micronutrients like magnesium and iron, and are a good source of protein. The problem in the UK is we’re not used to eating and cooking beans as a rule. So here’s a quick, 15 minute recipe to get you inspired. Smoky butter beans with basil and spinach (2-3 serves) 1 jar butterbeans, drained and rinsed 1 large red onion, finely diced 4 fat garlic cloves, minced 60g sun dried tomatoes 1 tsp oregano 1 tsp smoked paprika 175ml veg stock 1 handful basil, chopped 2 big handfuls spinach, chopped 125ml kefir (or plant based cream) Parmesan or nutritional yeast to top Sauté the onion til soft (10 mins), add in garlic, oregano and paprika and cook for a couple more minutes. Stir in the chopped sun dried tomatoes, then tip in the beans and veg stock and simmer for 5-10 minutes. Add more stock if it gets too dry. Stir in the basil and spinach, taste and season as needed, then take off the heat and stir through the kefir. Finish with a good grating of parmesan or a scatter of nutritional yeast. Follow me @emma.bardwell for bangin’ high fibre, high protein recipes. #highfibre #banginsomebeans #eatwellfeelwell #butterbeans

If you’re upping your fibre but want less bloating, you may want to go low (volume) + slow on gas-producing superheroes such as: 💨 Beans, garlic, onion, artichokes, broccoli & cauliflower, rye, asparagus, chickpeas, cashews, apples. But remember, every gut is unique so your list of potential trigger foods may look very different (would love to hear what they are 👇🏼). Your gut needs time to adjust — slow + steady wins the fibre race 🫶🌿 If you do have a reaction, here are some debloat tips: ➡️ Avoid sitting in tight clothing ➡️ Take slow, deep belly breaths ➡️ Chew food thoroughly (don’t inhale it 😅) ➡️ 10-minute fart walk after meals ➡️ Sip fennel or peppermint tea ➡️ Rinse canned legumes v thoroughly ➡️ Eat without distractions ➡️ Put a hot water bottle on stomach ➡️ Add fibre gradually ➡️ Keep a consistent meal time schedule Follow me @emma.bardwell for no-nonsense nutrition advice you can trust. #guthealth #digestivehealth #bloatingtips #fiberfood #highfibre #debloat

Wow, this gorgeous salad from @emma.bardwell book The 30g Plan did not disappoint! Lunch meal prep is my kryptonite but I think this one is going to be a regular in my repertoire now! Have you listened to my interview with Emma? I’ll pop a link in Stories or comment ‘30’ and I’ll Dm you!

AD 👻💩 The ghost-wipe club AKA: when wiping… feels suspiciously unnecessary. And guess what, it’s a good thing! It usually means fibre + hydration + lifestyle are doing their thing and you’ve had a full and proper elimination (poo-phoria😝) Try these gentle gut habits: 🥝 2 kiwis/day 🌾 1–2 tbsp ground flax 🌈 Half your plate plants 💦 Keep fluids steady throughout day 🚶‍♀️ A 10-minute walk after meals 🫘 Beans, pears, rasberries, oats, avocados = soluble fibre 🚽 Perfect your poo posture - put feet on a small stool or bathroom bin to raise knees above hips 🥄 Add a scoop of @myotahealth for an easy, extra 10g fibre @myotahealth prebiotic: I always advocate foods first, but we’re all busy and 96% of people in the UK don’t get enough fibre from diet alone. This is why I often recommend @myotahealth to my clients and why I also use it myself. It’s gluten-free, easy to take (just add to water, porridge, hot drinks) and low FODMAP (if you have IBS). Benefits: 🚽 Helps digestion 🙌 Supports gut health 🦠 Feeds friendly bacteria 🩸Helps lower cholesterol 🎢 Regulates blood sugar Want to try Myota for yourself? Use my code EMMAB20 for 20% off all products. How often do you ghost wipe? Let me know 👇🏼 Happy Halloween 🎃🧻💩 #myota #ghostwipe #guthealth #fibre