Is coffee good or bad for you? All you need to know
Coffee has been researched over and over and over, and why not! A universally consumed drink, it is complex, with over a thousand different substances present. So is it actually good for you, or should we avoid it completely? Here, we separate the facts from the fiction so that you can make an informed decision on its consumption. For years, researchers have warned us to avoid coffee because it might increase the risk of heart disease and affect growth. They worried that people could become addicted to the energy that high amounts of caffeine provided, leading them to crave more and more coffee as they became tolerant to higher amounts of caffeine. Experts also worried that coffee had damaging effects on the digestive tract, which could lead to stomach ulcers, heartburn and other ills. All of this concern stems from studies carried out decades ago that compared coffee drinkers to non-drinkers on a number of health measures, including heart problems and mortality. Coffee drinkers, it seemed, were always worse off. But it turns out that coffee drinkers were not compared fairly. Those studies didn’t always check for other factors that could account for poor health, such as smoking, drinking and a lack of physical activity. If people who drank a lot of coffee also happened to have some other unhealthy habits, then it’s not clear that coffee is responsible for their heart problems or higher mortality. That understanding has led to a rehabilitated reputation for the drink. Recent research reveals that once the proper adjustments are made for confounding factors, coffee drinkers don’t seem to have a higher risk for heart problems or cancer than people who don’t drink coffee. Recent studies also found no significant link between the caffeine in coffee and heart-related issues such as high cholesterol, irregular heartbeats, stroke or heart attack. Is coffee actually good for you? Studies show that people who drink coffee regularly may have an 11% lower risk of developing type 2 diabetes than non-drinkers, thanks to ingredients in coffee that can affect levels of hormones involved in metabolism. In a large study involving tens of thousands of people, researchers found that people who drank several cups a day—anywhere from two to four cups—actually had a lower risk of stroke. Heart experts say the benefits may come from coffee’s effect on the blood vessels; by keeping vessels flexible and healthy, it may reduce the risk of atherosclerosis, which can cause heart attacks. Some studies now suggest that decaf and caffeinated coffee may have the same health effects and suggest that it’s not just the caffeine that is responsible for coffee’s health benefits. Coffee is high in antioxidants, which are known to fight the oxidative damage that can cause cancer. That may explain why some studies have found a lower risk of liver cancer among coffee drinkers. Coffee has also been suggested to help you live longer. A recent study involving more than 208,000 men and women found that people who drank coffee regularly were less likely to die prematurely than those who didn’t drink coffee. Researchers believe that some of the chemicals in coffee may help reduce inflammation, which has been found to play a role in a number of ageing-related health problems, including dementia and Alzheimer’s. Some evidence also suggests that coffee may slow down some of the metabolic processes that drive ageing. One negative is that people may become dependent on caffeine and if stopped will cause withdrawal symptoms. The symptoms—headaches, irritability and fatigue—can mimic those of people coming off addictive drugs. Yet fortunately the dependence is nothing close to or as worrisome as addictions to habit-forming drugs like opiates. While unpleasant, caffeine “withdrawal” symptoms are tolerable and tend to go away after a day or so. How much coffee is safe? Like so many foods and nutrients, too much coffee can cause problems, especially in the digestive tract. But studies have shown that drinking up to four cups of coffee per day is safe. Moderation is key. For now, sipping coffee in reasonable amounts just might be one of the healthiest things you can do. If you have side effects however do reduce your intake to a level that is comfortable for you. If you have any concerns about how to get healthier please get in touch. We are experts in nutrition and able to assist you with all health issues. If you are unsure of how to change your eating habits, or need help optimising the foods you eat please do contact us. We would love to help you or your family and friends with any nutrition related queries big or small. In the meantime do please check out our 121Dietitian Shop If you have enjoyed this blog we would love you to share this with your family and friends on your social media channels. Why not visit our YouTube Channel for more on keeping your health optimal. How can a Dietitian help Book a consultation via our Online Portal About Gillian Killiner Check out our tailored dietary programmes Gillian x [instagram-feed] Information checked & correct on 16th May 2018.
Oats NOT so good!
Well, 16 years of educating others I thought I was immune to the everyday angst of nutritional dilemmas!!!!!! Until very recently, so recent that I still can’t believe it and I may be in recovery for a while! Okay enough drama, here’s what happened: I was on a long journey driving through the night and pulled into a service station to refresh with a coffee. It was 3am so calculating ahead as my usual Dietitian head does, I considered my ‘up and coming’ breakfast options and I decided I would pick up a snack at this point so if anything changes later with my journey then I could keep on driving. While ordering the coffee I perused the appealing, but limited, arrangement of sweet stodge! I decide I would over look these and went for the most righteous option the ‘Nutty Flapjack’. I paid, ate and drank with satisfaction. Ah! However things quickly turned nasty! As I finished my flapjack I smelt a rat, (okay not literally) the flavours were sweeter and fattier than my finely tuned palate was expecting, alarm bells rang. The detective flick switched on in me and I peered at the small print – the ingredients and nutrient information. AHHHH! I nearly choked, if the coffee hadn’t woken me up at 3am then the info on the packet certainly did!!! I had consumed the equivalent of a hamburger and small fries, or two slices of cake, or a cooked breakfast. What a cheat. What made it even harder to swallow (wished I hadn’t!) was that it was made with 60% butter and condensed milk with a scant offering of oats, nuts and more sugar!!!! So I couldn’t even glory in the, ‘well the ingredients were superior’ therefore I shall accept the wonderful nutrients and the kcal’s come as a consequence. This experience brought me straight to the coal face of what my clients experience daily and why sometimes when you think you are doing right you are doing wrong. The moral of the story: no matter who you are! If you are keeping to a healthy eating plan, check all ingredients and nutritional information as you could be in for a surprise! Information checked & correct on 16th May 2018.
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121 Dietitian now on Blogger
Hi, I am Gillian Killiner 121 Dietitian blogger, a wife and mum with 3 Children. My wonderful life revolves around my career as a Dietitian and with this comes the fascination with food! It impacts on mine and my family’s daily lives! My kids come home each week with a story about proteins, energy, ‘Yuk Don……ds’ as they like to call it, other kids lunch box content, teacher’s messages…. In fact our every waking moments revolve around food, we love it soooo much! I wondered if that was the case for anyone else? Please follow me on my journey as the 121 Dietitian Blogger Instagram Facebook Youtube X-twitter Linkedin
Diverticular Disease & Diverticulitis – Diet, Recovery & Long-Term Management
Diverticular Disease and Diverticulitis Diverticular disease is extremely common, especially as we age, and can cause ongoing gut discomfort that disrupts daily life. As a specialist dietitian service, we help people reduce pain, settle flare-ups, improve bowel regularity and feel confident with food again.This page explains what diverticular disease is, why symptoms develop, what to eat during and after a flare, and how personalised nutrition can support long-term gut health. What Is Diverticular Disease? Diverticular disease occurs when small pouches form in the wall of the large bowel. These pouches are known as diverticula.Many people have diverticula without symptoms. Problems arise when the bowel becomes irritated, inflamed, or when the pockets trap food or stool.Diverticulitis is the more acute stage when inflammation becomes significant enough to cause pain, fever or infection. Common Symptoms Symptoms vary from mild discomfort to acute episodes of diverticulitis. You may experience:• Lower abdominal pain, often on the left side• Bloating or swelling• Burping or wind• Constipation or irregular bowel habits• Diarrhoea• Nausea• Cramping after meals• Fatigue during flare-ups Symptoms often overlap with IBS and other gut conditions, so a clear dietary approach is essential. Why Symptoms Occur Diverticular symptoms can be triggered by:• Increased pressure inside the bowel• Low fibre intake over time• Poor gut motility• Constipation and straining• Food getting trapped in pockets• Altered gut bacteria• Stress or illness• Medication changes Understanding your personal triggers is a key part of preventing future discomfort. Diet During a Flare-Up of Diverticulitis A flare-up requires a different dietary approach than day-to-day management.The goal during a flare is to reduce bowel workload and allow inflammation to settle. A dietitian-guided flare diet may involve:• Low residue or low fibre foods• Softer textures that reduce irritation• Gentle hydration strategies• Avoiding tough skins, seeds, and fibrous vegetables temporarily• Small, frequent meals if nausea or pain is present This phase is temporary and should be followed by gradual reintroduction under guidance. What to Eat for Recovery Once pain settles and inflammation improves, the focus moves to rebuilding gut comfort and preventing further flare-ups.Recovery eating often includes:• Easily digested fruits and vegetables• Gradual reintroduction of fibre• Cooked rather than raw produce to start• Adequate fluids• Foods that support gut bacteria balance• Spacing meals to avoid large bowel pressure This is the stage where personalised nutrition is most powerful. Long-Term Management for Diverticular Disease Long-term dietary changes help reduce pressure in the bowel, improve stool consistency, and keep the diverticula from becoming irritated.Supportive strategies include:• Increasing fibre gradually to a comfortable level• Including wholegrains, oats, vegetables and pulses• Ensuring regular daily hydration• Eating at consistent times• Staying active to support gut motility• Reducing overly processed foods• Identifying your personal trigger foods Every person’s tolerance is different, which is why a personalised plan works best. Foods That May Trigger Symptoms Some foods can increase gut pressure or worsen symptoms for certain individuals.These may include:• Tough skins or pips• Large portions of red or processed meat• Very high-fat meals• Spicy foods• Excess caffeine• Alcohol• Low-fibre patterns over long periods This does not mean they must all be avoided; instead, they should be tested with care under professional supervision. How Dietitian Support Helps Many people feel unsure what to eat after a diverticulitis episode or ongoing discomfort. Individualised support can help you:• Prevent flare-ups• Reduce daily pain and bloating• Improve regularity without triggering symptoms• Rebuild confidence with food• Resolve overlapping issues such as reflux, IBS, nausea or fatigue• Understand fibre correctly rather than fear it• Support your gut bacteria naturally We use a structured approach that blends clinical experience, gut physiology, and practical food planning. Your Personalised Diverticular Diet Plan At 121 Dietitian we assess your symptoms, medical history, lifestyle, food preferences, and potential nutrient gaps.Your plan may include:• A phased dietary structure• Flare-up protocol• Recovery protocol• Long-term fibre strategy• Guidance on safe food reintroductions• Supplement review if appropriate• Strategies to prevent constipation• Gut-friendly meal ideas You receive ongoing support to ensure changes feel achievable and enjoyable. When to Seek Medical Review Always speak to your GP if you experience:• Severe abdominal pain• Fever• Persistent vomiting• Blood in stool• Worsening symptoms over several days• Recurrent flare-ups• Unintentional weight loss Diet and medical care work best together for managing diverticular disease. Book Help for Diverticular Disease If you are living with ongoing gut discomfort or recovering from diverticulitis, specialist support can make a significant difference.We help you rebuild comfort, reduce inflammation, and create a diet that truly works for your body. Book Now
The Future of Gut Health: Why Personalised Microbiome Nutrition is 2025’s Biggest Wellness Revolution
The Future of Gut Health: Why Personalised Microbiome Nutrition is 2025’s Biggest Wellness Revolution Are you struggling with unexplained fatigue, digestive discomfort, or mood swings that seem to have no clear cause? The answer might lie in the trillions of microorganisms living in your gut. As we move through 2025, personalised microbiome nutrition has emerged as the most significant breakthrough in nutritional science, transforming how we approach digestive health and overall wellbeing. What Makes Personalised Microbiome Nutrition So Revolutionary? Ongoing research reveals that no two gut microbiomes are identical – much like fingerprints. What works brilliantly for your friend’s digestive issues might not be the right approach for you. This realisation has sparked a revolution in how nutrition professionals approach gut health treatment.The latest studies show that personalised microbiome interventions can improve immunity by up to 20% compared to generic approaches. This isn’t just about reducing bloating or improving digestion – we’re talking about enhancing your entire immune system, mental clarity, and energy levels. The Science Behind Your Unique Gut Ecosystem Your gut microbiome consists of over 1,000 different species of bacteria, each playing a crucial role in: Immune function – 70% of your immune system resides in your gut Mood regulation – The gut-brain axis directly influences mental wellbeing Nutrient absorption – Certain bacteria help extract vitamins and minerals from food Inflammation control – A balanced microbiome reduces chronic inflammation Key Trends Shaping Gut Health in 2025-26 1. Precision Nutrition Based on Microbiome Testing Gone are the days of one-size-fits-all dietary advice. Advanced microbiome testing now allows nutrition professionals to create truly personalised nutrition plans based on your unique bacterial composition. 2. Next-Generation Prebiotics and Probiotics The focus has shifted from generic probiotics to targeted strains that support your specific microbiome needs. Prebiotic fibres are taking centre stage as the fuel that feeds your beneficial bacteria. 3. Food as Medicine Approach Rather than relying solely on supplements, the emphasis is on using whole foods to naturally cultivate a diverse and resilient gut microbiome. Signs Your Gut Microbiome Needs Attention Do any of these sound familiar? Persistent digestive discomfort or irregular bowel movements Frequent colds or infections Unexplained fatigue or brain fog Mood swings or anxiety Food intolerances that seem to multiply Difficulty maintaining a healthy weight These symptoms often indicate an imbalanced gut microbiome that could benefit from personalised nutritional intervention. The Power of Professional Guidance Whilst the internet is full of generic gut health advice, working with a qualified nutrition professional who understands the complexity of microbiome science can make all the difference. A personalised approach considers your unique bacterial profile, health history, lifestyle factors, and specific symptoms. Supporting Your Gut Health Journey One evidence-based supplement that consistently shows benefits for gut health is high-quality magnesium. Magnesium plays a crucial role in supporting the gut-brain connection and promoting healthy digestive function.Better You Original Magnesium Spray offers excellent bioavailability through transdermal absorption, making it particularly beneficial for those with digestive sensitivities. Simply spray 10 times onto your abdomen before bed and massage in – it’s that simple! Your Next Steps Towards Optimal Gut Health Understanding your unique microbiome is the first step towards transforming your digestive health and overall wellbeing. Rather than guessing which foods and supplements might help, a personalised approach based on scientific assessment can provide the targeted support your gut needs.Ready to discover what your gut is trying to tell you?Our comprehensive Gut Health Course provides you with the knowledge and tools to understand your digestive system, identify your unique triggers, and create a personalised nutrition plan that works specifically for you.This self-paced programme includes: Step-by-step modules covering the gut-brain connection Personalised dietary guidelines and recipes Symptom tracking tools and shopping lists Ongoing support to ensure lasting results Don’t let digestive issues control your life any longer. Join hundreds of others who have transformed their gut health and reclaimed their energy, mood, and overall wellbeing.Enrol in our Gut Health Course today and start your journey towards optimal digestive wellness. Ready to take control of your gut health? Book a personalised consultation with our expert team at 121 Dietitian. With over 30 years of experience in nutrition science, we’ll help you create a targeted plan that works specifically for your unique needs. If you want to book your programme TODAY we would love to help you. You can book a 121 Dietitian Programme today by clicking on the link below Book Now