Caring for Your Digestive System and Bowels While Taking Antibiotics – Especially in Hot Weath

Antibiotics are powerful medications that fight bacterial infections, but they can also wreak havoc on your digestive system and bowels. 

Add in the challenges of very hot weather, and you’ve got a perfect storm for dehydration, tummy troubles and fatigue. If you're taking antibiotics this summer, here's how to protect your gut and stay as comfortable and healthy as possible.

Why Antibiotics Affect Your Digestive System

Antibiotics don’t just target the bad bacteria causing your infection, they can also disrupt the good bacteria in your gut. 

This imbalance may lead to:

Bloating

Diarrhoea

Nausea

Loss of appetite

Thrush (oral or intestinal)

Maintaining a healthy digestive system while on antibiotics is crucial to help your body recover and reduce side effects.

The Added Risk of Hot Weather

High temperatures can make everything worse. Hot weather increases your risk of:

Dehydration, especially if you have diarrhoea or aren’t eating much

Loss of electrolytes, which can upset your stomach even more

Heat exhaustion, which may feel worse if your digestive system is already irritated

Top Tips to Support Your Gut During Antibiotic Treatment in Hot Weather

1. Stay Hydrated – but Do It Right

Drink plenty of water throughout the day, not just when you’re thirsty.

Use oral rehydration salts (ORS) if you’re experiencing diarrhoea or vomiting.

Coconut water or drinks with electrolytes (low in sugar) can help too.

Avoid caffeine and alcohol, which can dehydrate you further.

2. Eat Light, Gut-Friendly Meals

Choose easy-to-digest, nourishing foods such as:

Plain boiled rice

Steamed vegetables

Skinless chicken or fish

Oats, bananas and plain yoghurt

Avoid heavy, spicy or fried foods that can irritate your stomach.

Eat smaller meals more often rather than large portions.

3. Take Probiotics or Eat Fermented Foods

Probiotics can help restore the healthy bacteria in your gut.

Look for live yoghurt, kefir, sauerkraut or kimchi.

You can also take a probiotic supplement (check it's suitable to take alongside your antibiotics).

Take probiotics a few hours apart from your antibiotic dose.

4. Keep Cool to Support Your Whole System

Stay in the shade or indoors during peak heat (11am–3pm).

Use fans, damp cloths and cool showers to keep your body temperature down.

Dress in loose, breathable clothing.

5. Keep Moving – Gently

Light movement like stretching or walking helps support digestion.

Avoid strenuous exercise, especially in high heat.

When to Seek Medical Advice

You have persistent or severe diarrhoea (especially if there’s blood or mucus).

You're experiencing signs of dehydration – dry mouth, dizziness, dark urine or confusion.

You develop a rash, severe stomach cramps or new symptoms.

Your symptoms worsen or don't improve after a few days of antibiotics.

Caring for your gut during a course of antibiotics is always important – but even more so during hot weather. With a little extra attention to hydration, food choices and your body's signals, you can protect your digestive system and avoid the worst side effects.

Stay cool, stay nourished, and don’t hesitate to speak to your pharmacist or GP if you're worried, or call 111.

In Praise of the Patron Saint of Beer and Brewers: Saint Arnold of Metz

When we lift a pint of finely brewed ale or toast with a golden lager, we’re partaking in a centuries-old tradition steeped in craftsmanship, community, and even a little sanctity. Few know that behind the foamy head of beer lies a rich history, blessed by none other than the patron saint of brewers, Saint Arnold of Metz.

Who Was Saint Arnold of Metz?

Saint Arnold (or Arnulf) of Metz was a 7th-century bishop, born around 580 AD in what is now France. A man of devout faith and surprising foresight, he was not only a spiritual leader but also a firm believer in the healing power of beer, yes, really.

At the time, clean drinking water was hard to come by. Disease spread easily through contaminated water sources. Arnold, understanding the dangers, encouraged his parishioners to drink beer instead, which, through the brewing process, was far safer. His most famous saying? “From man’s sweat and God’s love, beer came into the world.”

A Miracle Worth Celebrating

One of the miracles attributed to Saint Arnold further cements his place in brewing lore. During a pilgrimage, Arnold and his companions ran out of drinking water. He is said to have prayed over a small remaining amount of beer, which then miraculously multiplied and refreshed the entire party. It’s little wonder that brewers soon adopted him as their patron saint.

More Than Just a Legend

Arnold’s legacy is more than miracle stories and witty quotes. He represents a time when brewing was not only a profession but a vital service to the community. Monks and priests throughout Europe followed his lead, perfecting brewing methods, documenting recipes, and creating beers that remain influential to this day.

Indeed, many of the world’s oldest breweries were founded by religious orders, guided by saints like Arnold who saw beer as a gift to be shared responsibly and joyfully.

Modern-Day Influence

Today, Saint Arnold is still celebrated by brewers around the world. The Feast of Saint Arnold (commonly marked on July 18th) is a perfect excuse for beer lovers to raise a glass in his honour. Breweries have been named after him, beer festivals held in his memory, and even craft beers brewed in homage to his legacy.

One such example is the Saint Arnold Brewing Company in Texas, which proudly bears his name and image. Across Europe and beyond, his story is told with reverence—and a toast.

Why We Should Celebrate Him

In a world that often rushes past the rich heritage behind the things we enjoy, Saint Arnold is a reminder that beer is not just a beverage—it’s a part of our cultural and spiritual history. He stands as a symbol of the brewer’s craft, of hospitality, and of using one’s knowledge to protect and support the community.

So next time you enjoy a refreshing pint, take a moment to reflect on the wisdom of a man who combined faith, science, and common sense to better the lives of his people.

Cheers to Saint Arnold of Metz—patron saint of beer, brewers, and better living.

Want to know which beers pair best with medieval-inspired meals? Or how monks revolutionised brewing? Follow us for more stories celebrating the intersection of faith, food, and fermentation!

Why Low-Fat Processed Foods Might Not Be as Healthy as You Think

Fat free or not fat free? That is the question

For decades, we've been told that fat is the enemy. Supermarket shelves are filled with “low-fat” this and “fat-free” that, all marketed as the healthier alternative. 

But are these products really as good for us as they claim to be? Increasingly, the answer appears to be no.

Here’s why low-fat processed foods might not be the health heroes they’re made out to be.

1. What Happens When Fat Is Removed?

Fat plays an important role in food – it provides flavour, helps with texture, and makes us feel full. When manufacturers strip fat from a product, they often need to replace it with something else to make it palatable. That “something else” is usually:

Sugar

Artificial sweeteners

Starches

Thickeners or emulsifiers

These ingredients don’t offer the same nutritional benefits as fat and can negatively impact blood sugar levels, digestion, and gut health.

2. Sugar Bombs in Disguise

A quick glance at the back of a “low-fat” yoghurt pot or salad dressing often reveals high sugar content. While it may be low in fat, the added sugars can lead to:

Weight gain

Increased risk of type 2 diabetes

Tooth decay

Cravings for more sugar

This swap may actually undo any benefits of removing the fat in the first place.

3. Highly Processed = Highly Problematic

Many low-fat products fall into the category of ultra-processed foods (UPFs) – items that contain ingredients not commonly used in home cooking, such as modified starches, artificial flavours, and preservatives.

Research suggests diets high in UPFs are associated with:

Increased risk of obesity

Cardiovascular disease

Depression

Digestive issues

In other words, a low-fat label might be hiding a cocktail of additives.

4. Fat Is Not the Enemy

It’s time to reassess our relationship with fat. Healthy fats, such as those found in olive oil, nuts, seeds, oily fish, and avocados – are essential for:

Brain function

Hormone production

Vitamin absorption (especially A, D, E, and K)

Skin and cell health

Cutting out fat entirely can do more harm than good. It’s not fat itself, but the type and quality of fat, that matters.

5. Satiety and Overeating

Fat makes us feel full and satisfied. When it’s removed from food, we’re more likely to eat more to feel full – often consuming more calories overall than we would have from a full-fat version. This can contribute to overeating and weight gain.

6. Real Food Wins Every Time

A better approach to healthy eating is to focus on whole, minimally processed foods, rather than chasing labels like “low-fat” or “light”. For example:

Full-fat natural yoghurt with fruit is better than low-fat, sweetened yoghurt.

Real cheese in moderation is better than fat-free cheese products.

Homemade dressings with olive oil and lemon juice trump bottled low-fat versions.

Final Thoughts

Low-fat processed foods may sound like a smart health choice, but they’re often anything but. Next time you're doing your weekly shop, take a moment to read the ingredients – not just the claims on the front of the packet. Look for real, recognisable ingredients and remember: fat, when it’s the right kind, is your friend.

If your goal is better health, aim for balance, variety, and nourishment – not marketing hype.

Have you been rethinking your shopping basket? Share your thoughts and tips in the comments!

Simple and Refreshing Meal Ideas for the UK Heatwave

When the heat is on, the last thing anyone wants to do is spend hours cooking in a hot kitchen or eating heavy, hot meals that leave you feeling sluggish. 

During this unusual spell of very warm UK weather, it's smart to switch to light, easy-to-prepare meals that are hydrating, cooling, and gentle on the digestive system.

Here are some fuss-free ideas for meals that will keep you cool and nourished during the heatwave.

Chilled Salads with a Twist

Salads don’t have to be boring. And they don’t have to mean just lettuce and tomato.

Mediterranean Chickpea Salad: Toss together tinned chickpeas, cherry tomatoes, cucumber, red onion, feta, and olives with a drizzle of olive oil and lemon juice.

Cold Noodle Salad: Use cooked and cooled noodles with shredded carrot, red pepper, spring onions, and a dressing made from soy sauce, lime juice and a little sesame oil.

Watermelon and Feta Salad: Refreshing and hydrating. Add mint for an extra cooling touch.

Top tip: Batch-prep salad bases in the morning when it’s cooler, and store in the fridge for a quick lunch or dinner.

No-Cook Sandwiches and Wraps

Chicken Caesar Wraps: Use shop-bought cooked chicken, crisp lettuce, and Caesar dressing.

Hummus and Grated Carrot Sandwiches: High in fibre and very satisfying without being heavy.

Tuna and Cucumber Pitta Pockets: Quick, cool and filling.

Top tip: Try wholegrain wraps or pittas for added fibre without the heaviness of thick bread slices.

Cold Plates and Tapas-Style Suppers

Put together a selection of cold items for a picnic-style plate:

Slices of cooked ham, roast chicken, or falafel

Cherry tomatoes, sliced cucumber, pickled beetroot

A few olives or gherkins

Crusty bread or oatcakes

A hard-boiled egg or two

Cheese cubes or hummus for dipping

This makes an easy and sociable meal, especially if you’re feeding more than one person.

Chilled Soups and Smooth Bowls

Gazpacho : A cold Spanish soup made with blended tomatoes, red pepper, cucumber, garlic, olive oil, and vinegar. Totally refreshing!

Cold Pea and Mint Soup: Blend cooked peas, fresh mint and a little yoghurt. Serve chilled with crusty bread.

Smoothie Bowls: Blend frozen banana with yoghurt and your choice of fruit, then top with seeds, granola or coconut shavings, or raw oats.

Top tip: Keep smoothie packs (ready-chopped fruit) in the freezer for fast, no-prep breakfasts or snacks.

Snacks and Desserts That Cool You Down

Frozen grapes or frozen banana slices

Yoghurt with honey and berries

Jelly pots or fruit cups

Rice cakes with cream cheese and cucumber

Iced herbal teas or sparkling water with a squeeze of citrus

Tips for Eating in the Heat

Eat smaller portions more often. Big meals can feel heavy and increase body temperature.

Avoid using the oven where possible. Use the hob, microwave, or cold prep.

Try to cook early in the day and store meals in the fridge.

Focus on hydrating foods like cucumber, lettuce, melon, tomatoes and celery as these are especially good.

How to Cope with the Unusually Long Hot Weather in the UK

The UK isn’t usually known for long spells of hot weather, but when they arrive, they can catch many of us off guard. 

Unlike countries more accustomed to high temperatures, we often lack air conditioning and sun-aware habits. 

This prolonged heat can pose serious risks, especially for the elderly, those with underlying health conditions, and disabled individuals. But with a few simple steps, we can all stay safer, cooler, and more comfortable. And to help other people, too.

Here’s how to manage the heatwave effectively:

Hydration Is Everything

In hot weather, your body loses more water through sweat, and it’s vital to replace it regularly throughout the day.

Tips for staying hydrated:

Drink water regularly, don’t wait until you’re thirsty.

Avoid too much caffeine or alcohol, as they can increase dehydration.

Add hydration tablets like Dioralyte or ORS to your water if you’re sweating heavily, they help replenish lost electrolytes.

Eat water-rich foods such as cucumbers, watermelon, oranges, and strawberries.

Carry a refillable bottle wherever you go. There are many free refill points around towns and cities now.

Look After Vulnerable People

The heat can be particularly dangerous for:

Elderly people

Babies and young children

People with chronic illnesses (especially heart, kidney, or breathing conditions)

Disabled individuals who may find mobility or communication difficult

Ways to help:

Check in regularly – especially on neighbours and relatives.

Encourage small, frequent sips of water, even if they say they’re not thirsty.

Ensure rooms are well ventilated or shaded.

Use a fan if air movement is needed, but avoid blowing hot air directly onto people.

Provide cooling aids like damp flannels, mist sprays, or even a shallow cool footbath.

Use Sunblock, even in the UK

It’s a myth that British sun is harmless. UV rays are still damaging, even if there’s a breeze or cloud cover.

Sun safety tips:

Apply broad-spectrum SPF 30+ sunscreen every two hours.

Reapply after swimming or sweating.

Wear a wide-brimmed hat and sunglasses with UV protection.

Stay in the shade between 11am and 3pm when the sun is strongest.

Wear lightweight, loose-fitting clothing to protect your skin.

Keep Your Home Cool

Keep curtains and blinds closed during the day.

Open windows when it’s cooler outside than in, usually early morning and late evening.

Turn off unused electronics, they generate unnecessary heat.

Use damp sheets or a wet towel hung in front of a fan to help cool the air.

Sleep Tips in Hot Weather

Sleep with a cool flannel or ice pack wrapped in a cloth.

Put sheets in the freezer (in a bag) for 10-15 minutes before bed.

Use cotton bedding instead of synthetic fibres, it breathes better.

Keep a glass of water by the bed in case you wake up thirsty.

The British heatwaves may be rare, but they’re increasingly becoming a part of our summer routine. Staying informed and making small adjustments can make all the difference, for you and those around you. If someone is showing signs of heat exhaustion, dizziness, confusion, heavy sweating, rapid pulse – get them to a cool place, give them fluids, and seek medical advice if symptoms don’t improve.

Look after yourself. Look out for others. And don’t forget the sunscreen!

Exploring Persian Grains – Ancient Staples for Modern Cooking

When we think of Persian cuisine, fragrant spices, dried fruits, and colourful stews often come to mins. But the real unsung heroes of this ancient food culture are Persian grains. 

These wholesome staples have nourished people in Iran (ancient Persia) for thousands of years and continue to play a central role in both traditional and contemporary Persian cooking.

In this post, we’ll explore what Persian grains are, their health benefits, and how you can use them to add richness and variety to your meals.

What Are Persian Grains?

Persian grains refer to a variety of grains and cereals traditionally used in Iranian cuisine. While many are used worldwide today, they often take on unique roles in Persian dishes. The most common include:

1. Rice (Berenj)

Rice is the cornerstone of Persian cuisine, especially long-grain basmati rice or Persian-grown rice like domsiah, known for its fragrance and slightly sticky texture.

Persian rice dishes are famous for their preparation techniques, especially tahdig – the crispy golden crust at the bottom of the pot.

2. Wheat (Gandom)

Used in various forms, from whole wheat grains to bulgur and flour. It’s common in breads, soups, and porridges.

3. Barley (Jo)

Barley is a traditional grain used in soups like soup-e jo, a creamy barley and chicken soup that’s beloved across Iran.

4. Bulgur (Daram)

A cracked wheat grain used in Persian stews and salads. It cooks quickly and has a nutty flavour.

5. Freekeh (Green Roasted Wheat)

Though more commonly used in Arab cuisines, freekeh is also appreciated in southern Persian cooking. It has a smoky flavour and chewy texture.

6. Millet (Arzan)

Millet is often used in traditional breads or porridges, and is known for being gluten-free and rich in nutrients.

7. Sorghum and Ancient Grains

Sorghum, spelt, and other heritage grains are part of regional Persian culinary heritage, especially in nomadic and rural communities.

How to Use Persian Grains in Your Cooking

1. Classic Persian Rice with Tahdig

Cook basmati or Persian-style rice with a saffron-infused crust (tahdig) at the bottom. Serve with stews like ghormeh sabzi or fesenjan.

2. Barley Soups

Barley adds creaminess and body to Persian-style soups. Try soup-e jo with shredded chicken, milk or cream, carrots, and a touch of lemon juice.

3. Grain Salads

Use cooked bulgur or freekeh in cold salads with herbs, pomegranate seeds, chopped walnuts, and a dressing of olive oil and lime.

4. Homemade Flatbreads

Use whole wheat or millet flour to make rustic, earthy Persian breads like lavash or sangak.

5. Porridge and Breakfast Dishes

Cook barley or millet with milk (or plant-based alternatives), cinnamon, and dried fruits for a warm breakfast that’s comforting and nourishing.

Health Benefits of Persian Grains

High in fibre: Great for digestion and blood sugar control

Rich in plant-based protein: Especially when paired with legumes

Naturally gluten-free options: Like millet and rice

Full of vitamins and minerals: Iron, magnesium, and B vitamins are common

Heart-healthy and filling: Helping you stay full longer

Where to Buy Persian Grains

Look for these grains at:

Middle Eastern or Persian grocery stores

Health food shops

Online retailers that stock world food staples

Final Thoughts

Persian grains aren’t just nutritious—they’re deeply tied to the culture, history, and hospitality of Iranian life. Whether you’re making a saffron rice dish for guests or just looking for a healthier side option, these grains offer incredible flavour, texture and tradition.

Why not introduce one or two of these ancient grains into your weekly cooking routine? 

Strengthening Community Ties: How Your Pub, Restaurant or Café Can Support Local Charities

Running a successful pub, café or restaurant isn't just about great food and drink, it’s also about being a valued part of your local community. 

One meaningful way to achieve this is by linking up with local charities. 

Whether it’s an OAP social club, a food bank, a mental health project or an animal rescue, supporting local causes can build goodwill, attract new customers, and create lasting positive change.

Here’s how your hospitality business can connect with charities and make a real difference:

1. Choose a Cause That Resonates Locally

Start by identifying charities that are active in your area. Some options include:

OAP clubs and community centres

Pet rescue centres and animal shelters

Homeless outreach charities or food banks

Youth mentoring or after-school clubs

Local hospice or mental health organisations

Choose a cause that aligns with your business values or is close to your heart, and don’t be afraid to ask your regulars for suggestions.

2. Host Fundraising Events

One of the easiest ways to support a local charity is by hosting an event. This could be:

A charity quiz night with entry fees donated

A coffee morning with cakes made by volunteers

A themed dinner or afternoon tea fundraiser

A pet-friendly open day in partnership with a local animal shelter

Promote the event through your social media, posters and word of mouth to maximise attendance.

3. Offer Your Venue as a Meeting Space

Many smaller charities struggle to find accessible, welcoming spaces to host meetings or social groups. Offering your space during quieter hours (for free or at a discount) can help charities while gently boosting your daytime footfall.

Examples include:

OAP lunch clubs

Volunteer training sessions

Pet adoption meet-and-greets

Community craft or knit-and-natter groups

4. Donate Surplus Food or Supplies

If your kitchen occasionally has excess food or supplies, consider donating them to local food banks, shelters or animal charities. Make sure the items are still safe to use and check with the charity about what they can accept.

This is a sustainable way to reduce waste and help those in need.

5. Run a Loyalty Scheme That Gives Back

Incentivise your customers to support your cause with a charity-linked loyalty scheme. For example:

Every 10th coffee = £1 donation to a local charity

Monthly “charity pints” or “charity meals” where a portion of the profit goes to a chosen organisation

Let your customers vote on the charity each month to keep them involved and engaged.

6. Sponsor a Local Charity Event

If you don’t have time to run your own events, consider sponsoring a community fun run, dog show, summer fete or raffle. Offer a prize, help with refreshments, or set up a food stall.

Sponsorship helps raise your profile while showing genuine support for the people who live and work around you.

7. Team Up for Volunteering Days

Encourage your team to volunteer at a local charity and document the experience. Whether it’s walking dogs at a rescue centre or helping out at a food bank, this builds staff morale and shows your business is about more than just profit.

You could even organise a staff charity day once or twice a year.

8. Promote the Charity in Your Premises

Offer charities a space on your noticeboard, in your menus or near your till to raise awareness. You can help them publicise fundraising campaigns, donation needs, or upcoming events.

Go one step further by adding a donation box or QR code for digital giving.

Final Thoughts

Working with local charities isn’t just good for your community, it’s good for your business. Customers appreciate businesses that care, and this kind of local involvement fosters loyalty, word-of-mouth promotion, and a real sense of belonging.

So whether you run a tiny café or a busy pub, there’s always something you can do to give back to your community. 

The Best Non-Ice Cream Frozen Treat? Try Frozen Peeled Ripe Bananas!

When the temperature rises and you’re in need of a refreshing treat, ice cream might be the first thing that comes to mind. 

But what if you’re looking for something healthier, dairy-free, or naturally sweet with no added sugar? 

Enter the humble frozen ripe banana, the ultimate non-ice cream frozen treat you never knew you needed!

Why Frozen Bananas Are a Game-Changer

Bananas are naturally sweet, creamy when blended, and packed with nutrients like potassium, fibre, and vitamin B6. Freezing them takes their texture and versatility to a whole new level. And best of all? They're incredibly easy to prepare.

Here’s why frozen bananas are so brilliant:

1. Naturally Sweet and Creamy

Once ripe bananas are peeled and frozen, they develop a smooth, ice cream-like texture when eaten slightly thawed or blended. No need for added sugar or dairy, the sweetness and creaminess are built right in.

2. Perfect for Smoothies

Toss a frozen banana into your blender and you instantly get a thick, creamy smoothie base. Pair with berries, spinach, nut butter or cocoa powder for a nutritious breakfast or midday pick-me-up.

3. An Instant Snack

No prep needed. Just grab a frozen banana from the freezer, let it sit for a couple of minutes to soften slightly, and enjoy as a quick and satisfying frozen snack. For extra indulgence, dip them in dark chocolate and refreeze.

4. A Brilliant Ice Cream Alternative

When blended on its own or with a splash of oat or almond milk, frozen banana becomes a silky, scoopable treat known as “nice cream.” Add cocoa powder, cinnamon, peanut butter, or vanilla for a variety of flavours. It’s a guilt-free dessert that feels like a cheat.

5. Eco-Friendly and Budget-Smart

Got overripe bananas sitting in the fruit bowl? Don’t bin them! Peel them and freeze them instead. It’s a fantastic way to reduce food waste while stocking your freezer with something useful and delicious.

How to Freeze Bananas Like a Pro

Choose ripe bananas – the riper, the sweeter.

Peel them – never freeze with the skin on.

Slice into chunks or freeze whole, depending on how you’ll use them.

Lay out on a baking tray to freeze individually for a few hours before transferring to a container or freezer bag. This prevents them from sticking together.

Fun Ways to Enjoy Frozen Bananas

Chocolate-dipped banana pops: Dip in melted chocolate, sprinkle with crushed nuts or coconut, and refreeze.

Tropical smoothie: Blend with pineapple, mango, and coconut milk.

Banana bites: Sandwich peanut butter between banana slices and freeze.

Healthy milkshake: Blend with cocoa powder, oat milk, and a touch of vanilla.

Frozen peeled ripe bananas are not just a handy ingredient, they’re a full-on frozen treat in their own right. Whether you're after a simple snack, a smoothie booster, or a healthy dessert alternative, frozen bananas tick all the boxes. Affordable, healthy, and versatile, they’re quite possibly the best non-ice cream frozen treat out there.

Why not keep a stash in your freezer and give them a try? 

The Ultra-Processed Food Debate – Should We Be Worried?

In recent years, the term “ultra-processed foods” (UPFs) has become a hot topic in health circles, the media, and even political discussions. 

From documentaries and diet books to warnings from public health officials, UPFs have been accused of fuelling obesity, damaging mental health, and even shortening lifespans.

But are these foods really the modern villains they’re made out to be, or is the situation more nuanced?

Let’s explore the facts, the fears, and the evidence behind the UPF debate.

What Are Ultra-Processed Foods?

First, a quick definition. Ultra-processed foods are products made from industrial ingredients and techniques, often containing additives not found in home kitchens. They typically undergo multiple processing stages and are designed to be convenient, shelf-stable, and hyper-palatable.

Examples include:

Crisps, biscuits, and packaged cakes

Instant noodles and ready meals

Sugary breakfast cereals

Flavoured yoghurts and soft drinks

Meat substitutes and reconstituted meat products

This classification was introduced by the NOVA food classification system, developed by Brazilian researchers.

The Case Against Ultra-Processed Foods

A growing body of research suggests links between diets high in UPFs and several health issues. These include:

1. Obesity and metabolic problems

UPFs are often high in fat, sugar, and salt, and low in fibre and protein. This can contribute to overeating, weight gain, and type 2 diabetes.

2. Cardiovascular disease

Some studies have found a correlation between high UPF intake and increased risk of heart disease and high blood pressure.

3. Mental health concerns

Emerging evidence connects high UPF consumption with anxiety, depression, and cognitive decline. However, this research is still in its early stages.

4. Displacement of whole foods

When UPFs dominate the diet, people often consume fewer fruits, vegetables, legumes, and whole grains – all of which are crucial for long-term health.

But Are They Really That Bad for us?

Here’s where things get complicated. Critics of the anti-UPF stance argue that not all UPFs are created equal, and that the classification itself is too broad.

1. Not all processing is bad

Pasteurised milk, canned beans, or fortified cereals are technically processed, but they can be highly nutritious. “Processing” doesn’t always mean “unhealthy”.

2. Some UPFs offer nutritional benefits

For example, plant-based meat alternatives may be classed as ultra-processed but can provide a lower-fat, ethical alternative to red meat.

3. Affordability and accessibility

UPFs are often cheaper and longer-lasting than fresh food. For people on low incomes or with limited access to shops, UPFs may be vital.

4. Stigma and shame

Demonising UPFs can lead to food shaming and guilt, especially for people who rely on convenience foods due to disability, time constraints, or budget pressures.

What the Experts Say

The World Health Organization has warned about the impact of UPFs, particularly on children.

UK researchers are calling for clearer food labelling and marketing restrictions.

However, nutritionists also stress the importance of context: occasional UPFs in a generally balanced diet are unlikely to cause harm.

The key seems to be moderation and diversity.

So, What Should You Do?

If you’re concerned about UPFs, here are a few practical tips:

Check ingredients: Look for items with recognisable ingredients and minimal additives.

Cook at home more often: Simple meals don’t have to be time-consuming or expensive.

Eat more whole foods: Focus on vegetables, pulses, whole grains, and minimally processed proteins.

Don’t panic: Having the odd pizza or supermarket curry isn’t a disaster – it’s about what you eat most of the time.

Final Thoughts

The UPF debate is far from settled. While there’s clear evidence linking excessive consumption of certain ultra-processed foods with poor health outcomes, not all processed food is harmful. The bigger picture involves food access, affordability, education, and lifestyle.

Rather than fixating on labels, it may be more useful to think in terms of balance, variety, and making small, sustainable changes over time.

What’s your view on ultra-processed foods? Do you avoid them, or are they a regular part of your weekly meals? Let us know in the comments!

Want more on food science, health, and nutrition trends? Subscribe to That’s Food and Drink by clicking the subscribe button.

Coping with Gastroparesis: How to Get the Nutrients You Need When Eating Is a Challenge

Living with gastroparesis can make every bite a struggle. This chronic condition slows down the movement of food from your stomach to your intestines, leading to symptoms like nausea, vomiting, bloating, and early satiety. 

As a result, many people with gastroparesis find it difficult to eat enough food to meet their nutritional needs. But there is help available, and with the right strategies, you can maintain a balanced intake of vitamins, minerals and calories even when your stomach won’t cooperate.

Why Nutrition Is a Concern with Gastroparesis

Gastroparesis makes digestion sluggish, which often leads to reduced appetite and difficulties tolerating solid food. Over time, this can cause unintentional weight loss, fatigue, and deficiencies in key nutrients such as:

Vitamin B12

Iron

Folate

Fat-soluble vitamins (A, D, E, and K)

Protein and calories

So how can people with gastroparesis get the nutrition they need?

1. Switch to Nutrient-Dense Liquids

Liquids often empty from the stomach more quickly than solids. Many people find that sipping on high-calorie, nutrient-rich drinks is easier and more comfortable than eating full meals.

Options include:

Meal replacement shakes (e.g., Fortisip, Ensure, or Complan – available on prescription in the UK)

Homemade smoothies with blended fruit, yoghurt, protein powder, and oats

Soups and broths with added protein or full-fat milk

Smoothies and drinks can be fortified with extra nutrients like flaxseed, nut butters, or vitamin drops if tolerated.

2. Use Oral Nutritional Supplements (ONS)

ONS are medically tailored products designed to provide essential nutrition in small volumes. They are often available in the UK via your GP or dietitian. These include:

Fortisip (Nutricia)

Ensure Plus (Abbott)

Modulen IBD (Nestlé Health Science, sometimes used off-label)

If you're struggling to eat or drink enough, your healthcare provider can assess your weight, blood results, and energy needs and prescribe an appropriate supplement.

3. Consider Vitamin and Mineral Supplements

Because many with gastroparesis cannot absorb all the nutrients from food, your GP or dietitian may suggest the following:

Multivitamin and mineral supplements (chewable, liquid or spray form may be better tolerated)

Vitamin B12 injections if deficiency is present

Iron supplements (liquid or intravenous if oral forms worsen symptoms)

Vitamin D supplements – a must in the UK, especially for those with low sun exposure

Always consult a healthcare provider before starting new supplements, as some may worsen gastric symptoms.

4. Smaller, More Frequent Meals

Instead of three large meals, aim for six small, soft meals a day. This allows the stomach to process food more easily without overloading it. Focus on:

Low-fat, low-fibre foods

Well-cooked vegetables

Mashed potatoes, scrambled eggs, rice, pasta

Smooth nut butters, well-cooked cereals, pureed fruits

5. Enteral or Parenteral Nutrition (When Needed)

In severe cases where oral intake isn’t sufficient despite all efforts, tube feeding (via a jejunostomy) or IV nutrition (parenteral nutrition) may be necessary. These options are usually considered under specialist gastroenterology care, such as in an NHS gastroparesis clinic or through a home enteral feeding team.

6. Work with a Registered Dietitian

In the UK, people with gastroparesis are usually referred to a specialist dietitian by their GP or consultant. A dietitian can:

Create a tailored eating plan

Suggest safe supplements

Monitor for signs of malnutrition

Liaise with your medical team if feeding tubes or IV nutrition are required

Final Thoughts

While gastroparesis can significantly impact your ability to eat and enjoy food, there are practical ways to meet your nutritional needs and avoid deficiencies. With support from your healthcare team and the right nutritional strategies, it’s possible to feel stronger, more energised, and more in control.

If you suspect you or a loved one has gastroparesis, always speak to a GP and request a referral to a dietitian or gastroenterologist.

A friend, Ellie Dyson, has gastroparesis and Ellie needs an operation that has no NHS funding, at least in her area, so there is a GoFundMe to obtain the funding her operation requires.

Ellie is 66% of the way to archiving the £20,000 that is required and you can go to her GoFundMe appeal page by clicking this link:- https://t.co/h4DIvjsDRg.