Emily Leeming's Blog

Creatine is one of the few supplements that actually does what people say it does.

It helps you get stronger, slows how quickly your muscles tire, and may even support your brain.

It’s also one of the most studied supplements we have.

Many of us don’t get much creatine through food alone, especially if you don’t eat a lot of meat or fish.

So understanding what creatine does, who benefits most, and how to use it has the potential to make a difference - at least when it comes to your exercise routin...

The past few days I’ve been surrounded by an incredible team shooting the recipes for my new book Fibre Power!

It’s one thing writing recipes from my kitchen table (surrounded by bags of shopping) it’s another watching them come to life under studio lights.

It’s been wildly exciting.

And a little nerve-wracking as well, this is my first proper photo shoot - so it’s been a huge learning curve for me. And I want to do fibre justice.

Because let’s face it, it’s been done dirty before. Fibre’s been tho...

Fibre is in a wide range of foods, but it’s not always obvious which ones are doing the heavy lifting.

Would you guess that one avocado, with its creamy texture, has around two to three times more fibre than a bowl of salad leaves - even though leaves feel more fibrous and crunchy?

That’s why I came up with the 4-3-2 fibre method, as a simple way to hit your fibre targets, one meal at a time.

An easy way to know you’re getting enough to reach your daily fibre goals, without weighing or calculating ...

Ever told yourself you’ll start again on Monday after [insert “slip-up” here].

Or maybe you’ve heard the nice sounding 80:20 rule and wondered if there’s actually any real science behind it.

We’re often made to feel like we’ve fallen off track if a meal or a day of eating isn’t particularly healthy.

But when it comes to food, a perfect scorecard matters far less than you think.

Our habits (and our health) are shaped by what we do most of the time, not every single meal and day.

Being flexible beats...

I wax lyrical about beans, not just because I think they’re completely delicious, but also because they’re packed with fibre.

Just half a tin gives you around 6g - about a fifth of your daily 30g goal - making them one of the easiest ways to boost your fibre.

Not too long ago, beans were seen as a bit of a sad act. At best, they made an appearance as beans on toast, but rarely much beyond that.

But that’s all changed.

Thanks to Amelia Christie-Miller and her brilliant company Bold Beans, they’ve pro...

A quick note to say that my new book Fibre Power (out May ‘26) is 25% off to pre-order - this week only until 17th October - would hate for you to miss out on a great deal! (UK only.)

One thing that no one talks about ever, is the satisfaction of a proper poo. It’s as taboo topic, yet everyone does it.

For many of us though, that’s easier said than done - about 14% worldwide have constipation, based on data from over 260,000 people.

For women, the rates are roughly double. Partly thanks to our sli...

As much as I love autumn, it also means flu season has well and truly begun.

(It certainly got me, I’m wrapped up in blankets as I write this, sipping green tea.)

As the weather gets colder, we spend more time indoors and in close contact with each other - huddled onto buses, trains, and tubes - perfect conditions for flu viruses to spread.

Cold, dry air also helps the virus survive longer, and our immune defences can dip slightly in the darker months with less daylight and vitamin D.

I thought yo...

What if the biggest fibre boosters in your kitchen weren’t beans or chia seeds, but the small amounts of spice you use to make a curry for dinner?

Herbs and spices each pack in around 3,000 different plant compounds - from shaping your gut microbes to slowing down how quickly you eat, they’re doing a lot more than simply adding flavour.

In other words, your spice rack might just be your most underrated health tool.

Do spices have health benefits beyond flavour?

Can they improv...

Smoothies are one of the easiest ways to pack in fruit and veg - quick to make, easy to drink, and a handy option when you’re busy.

So one of the questions I’m most often asked is if blending destroys the fibre?

That’s likely because we tend to think of fibre as something stringy or tough, like the chewy bits in celery or the skins of apples.

But fibre comes in many forms, some of which you likely don’t even notice. Like how some types can dissolve completely in water and others turn into a gel.

So...

We all know we should eat more fibre.

But fibre isn’t one thing, it’s a whole family of carbohydrates that our bodies can’t digest but our gut microbes can.

Different microbes need different fibres.

If you only eat one type - like when you take a single prebiotic fibre supplement - you’re only feeding part of the community.

Here’s what the science says about why a variety of fibres matters, how much difference it can make (and how to get more of it).

How fast your gut microb...