- Following 1K
- Followers 21.8K
- Engagement 15.13%
- Avg likes 3.6K
- Avg comments 88
About Em | Gut Health
Em | Gut Health (@em_forfoodsake) is a Healthcare creator on Instagram. The account has 21,827 followers and 144 published posts. Recent posts average 3,571 likes and 88 comments, an engagement rate of 15.13%.
With 21.8K followers, Em | Gut Health is a micro creator by the common 10,000 to 100,000 definition. Set against 1,035 accounts followed, the audience works out to about 21 followers per account Em | Gut Health follows. Em | Gut Health uses an Instagram professional account. Flinque files Em | Gut Health under a single category, Healthcare.
The Instagram bio for Em | Gut Health runs to 13 words across 4 lines. The bio mentions @nutritionschool. The latest activity Flinque has on record for Em | Gut Health dates from October 2026.
Story Highlights
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144 Posts
Of the 10 most recent posts shown for Em | Gut Health, 9 are videos and 1 is a carousel. That mix leans toward videos. 144 published posts give Em | Gut Health a moderate archive on Instagram. Against the audience, that is roughly 152 followers for each post published. Em | Gut Health also keeps 6 story highlights on the profile. All 10 carry captions, averaging 152 words each. The captions are written mainly in English. Words that recur across them include protein, fibre, chia, seeds and keep. The captions tag #chiapudding, #highprotein, #highfiber, #mealprep and #healthybreakfast.
this crispy sweet potato “sandwich” is SO simple and like just HOW FUN!? It’s packed with protein, fibre + healthy fats and genuinely so satisfying!!
🍠 Ingredients:
- 1 small japanese sweet potato (about 135g), cooked
- 2 scrambled eggs
- 40g avocado
- 50g organic smoked chicken (I got mine from )
- everything bagel seasoning
- 2 sheets rice paper
Cut your cooked sweet potato in half and gently flatten each half to create your “bread buns”. Add your scrambled eggs, avocado, smoked chicken + everything bagel seasoning, then close the sandwich.
Dip 2 sheets of rice paper in water until softened, then lay them out overlapping each other. Place the sweet potato sandwich in the middle and wrap it up like a little parcel.
Pop it in the air fryer at 200°C until golden + crispy, turning it regularly so the rice paper doesn’t stick. I also used a little piece of baking paper underneath to make life easier!
Crispy on the outside, soft + melty in the middle… honestly, SO good. 🤌
Save this one for your next high-protein breakfast/lunch idea 💛
Comment “OATS” below and I’ll send you the full recipe for my go-to gut-nourishing warming oats straight to your DMs 👇
Every ingredient has a purpose — here’s what’s in my bowl and WHY:
🌾 Oat bran — packed with more fibre + protein than regular oats
🌱 Chia seeds — a source of prebiotic fibre (aka food for your existing gut microbes) + anti-inflammatory omega-3 fats
💪 Protein powder — bringing this bowl to 36g protein to help keep you fuller for longer
🍁 Maple syrup — a little natural sweetness without needing loads. (Skip it if you’re using a flavoured protein powder!)
🫐 Blueberries — packed with polyphenols, plant compounds your gut LOVES
🥜 Nut butter — healthy fats + even more plant variety. I love using a 100% nut blend like the 3/4 nut butter from for an easy way to mix up your plant intake.
So we’ve got prebiotic fibre + polyphenols + healthy fats + 36g protein… all before 8am 🌿
Basically, breakfast that tastes like comfort food but is quietly doing a LOT for your gut.
Save this for tomorrow’s breakfast 🫙
*discount in my bio for my FAV products from (including organic oats, chia and maple syrup in this recipe) 💸
High protein + high fibre meals/treats that actually taste good (and keep you full for hours)
🥝 Anti-inflammatory lunch plate (almost 10g fibre, 30g protein):
1 roasted sweet potato, 1 kiwi (with the skin on!), 3 eggs scrambled in 1 tsp ghee, 40g smoked salmon and a sprinkle of everything bagel seasoning (or seeds or choice)
(thank you to the queen for this meal inspo)
🍗 Chicken harissa meatballs (11g fibre, 34g protein):
Used this recipe: by
SO good!!
🥥 Coconut red lentil dahl:
Used this recipe:
By
I served it with rice and topped it with kefir for a punch of probiotics
🫐 Vanilla and blueberry overnight oats (9g fibre, 44g protein):
30g oat bran, 100g greek yoghurt, 30g vanilla protein powder, 10g chia seeds, 1 tsp cacao nibs, dash of kefir, water for desired consistency and mix to combine. Topped with 15g nut butter and a handful of defrosted blueberries
🍫 Salted choc brownie balls (3.6g fibre, 4.3g protein):
Blend the following ingredients together: 125g Medjool dates (softened in hot water, and drained), 50g oat flour, 1.5 tbsp cacao powder, 1.5 tbsp protein powder, 12g peanut butter, salt. Roll into 5 evenly sized balls and dip into 35g of melted dark chocolate. Sprinkle with more salt and keep in the fridge.
* add 1 of maple syrup to the mixture if you want it sweeter.
High protein, high fibre, wholefood goodness — because gut-friendly doesn’t mean giving up dessert 🍫
Both recipes are already up on my page 👇 go find your new favourite gut-healthy snack!!
literally the worst diet i have ever had to go on for 24 hours before drinking sugar fasted the next morning followed by a 3 hour breath test... and yes this is ALL FOR MY GUT HEALTH!!
holding thumbs my results come back neg because SIBO would nottt be fun to add to the cards 🫠
FYI: as promised i am being completely transparent about the costs of everything during my journey to heal my gut and this SIBO test was €66
one step closer to figuring out my gut together ❤️
a high protein, high fibre, gluten-free snack that’s perfect for meal prep and satisfies every chocolate craving — no baking required.
comment BALLS and i’ll send you the full recipe 👇
12g fibre and 30g+ protein in one bowl?? yes please ❤️🔥
Ingredients:
30g oat bran
1 tbsp chia seeds
30g protein powder (discount for in my bio!)
1 cup water, to simmer
topped with defrosted raspberries + blueberries 🍇💙 and nut butter of choice 🥜
method in the videoooo 🎥 enjoyyyyyy 💕
But life has a funny way of turning our biggest struggles into something meaningful.
So I’m going to keep sharing what I’m learning, the things that are helping me and also the messy bits in between.
And if you’re in a season of trying to understand your body a little better too, I hope this little corner of the internet makes the journey feel a little less lonely:)
High protein, high fibre and perfect for meal prep. Your breakfasts just got so much more tastier and your gut so much happier!!
In all the recipes I used:
* protein powder (use link in bio to save)
* nut butters (the best 100% natural nut butters)
Recipes below 👇🏻
🍓 Raspberry Almond (423kcal, 15g fibre, 40g protein)
Vanilla Chia Base:
2 tbsp chia seeds
100g 0% Greek yoghurt
30g vanilla protein powder
1/2 cup of water/liquid of choice
Mix all the ingredients together ensuring there are no clumps of chia seeds
Raspberry Jam:
1/2 cup frozen raspberries
1 tsp chia seeds
5g honey
Mix the jam ingredients together and microwave for about 20 seconds. Stir and keep repeating until a jam like consistency forms.
To top:
1 tbsp almond butter
*keep in the fridge overnight or for at least 4 hours for the chia seeds to absorb the liquid.
🍋🫐 Lemon Blueberry (436kcal, 11g fibre, 39g protein)
Lemon chia base:
2 tbsp chia seeds
100g 0% Greek yoghurt
30g vanilla protein
Juice of half a lemon
1/2 cup of water/liquid of choice
Mix all the ingredients together ensuring there are no clumps of chia seeds
Blueberry Jam:
1/2 cup frozen blueberries
1 tsp chia seeds
5g honey
Mix the jam ingredients together and microwave for about 20 seconds. Stir and keep repeating until a jam like consistency forms.
To top:
1 tbsp cashew butter
*keep in the fridge overnight or for at least 4 hours for the chia seeds to absorb the liquid.
🍫🥜 Choc Peanut (408kcal, 10g fiber, 40g protein)
Choc peanut chia base:
2 tbsp chia seeds
100g 0% Greek yoghurt
30g chocolate peanut flavoured protein(or use any choc protein)
1/2 cup of water/liquid of choice
Mix all the ingredients together ensuring there are no clumps of chia seeds
To top:
1/2 banana, sliced (top just before serving)
Sprinkle of cinnamon
1 tbsp peanut butter
*keep in the fridge overnight or for at least 4 hours for the chia seeds to absorb the liquid.
#chiapudding #highprotein #highfiber #mealprep #healthybreakfast
Here’s the truth 👇
Your gut is home to trillions of microbes that literally keep you healthy — from digestion to mood.
And their favourite food? Fibre.
Feed them oats, apples & chia (like in this recipe!) and they’ll make you happier and healthier in return 💛
Gut-Loving Apple Pie Overnight Oats 🍎 (37g protein • 11g fibre)
Blended oats
30g oats
1 tbsp chia seeds
1 tsp cinnamon
30g vanilla protein (use link in my bio to save! 💸)
Water to blend
Poached apple
½ apple, diced
1 tsp cinnamon
Toppings
50g 0% Greek yoghurt
1 tbsp nut butter
Cinnamon
Blend the cinnamon oat ingredients together. Add the apple, cinnamon and water to a pot and simmer on low heat until apples are soft. Add the apples to a bottom of the jar, top with the oat mixture and finally peanut butter, yoghurt and extra cinnamon. Leave overnight and enjoy!
#guthealth #highproteinbreakfast #overnightoats #fibre #guthealing
Em | Gut Health's engagement
Em | Gut Health's engagement rate on Instagram is 15.13%, over 6%, more than 6 likes and comments per 100 followers. On a typical post that comes to about 1 like or comment for every 7 followers. An average post collects 3,571 likes and 88 comments, close to 41 likes for each comment.
Engagement rate
15.13%
- Avg likes
- 3.6K
- Avg comments
- 88
- Interactions : followers
- 1 : 7
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Frequently asked questions
These answers about Em | Gut Health are generated from the Instagram profile data Flinque holds for the account.
Who is Em | Gut Health?
Em | Gut Health (@em_forfoodsake) is a Healthcare creator on Instagram. Em | Gut Health uses an Instagram professional account. The Instagram bio for Em | Gut Health runs to 13 words across 4 lines.
How many followers does Em | Gut Health have?
Em | Gut Health has 21,827 followers on Instagram (21.8K). Set against 1,035 accounts followed, the audience works out to about 21 followers per account Em | Gut Health follows. 144 published posts give Em | Gut Health a moderate archive on Instagram.
What is Em | Gut Health's engagement rate?
Em | Gut Health's engagement rate on Instagram is 15.13%, over 6%, more than 6 likes and comments per 100 followers. On a typical post that comes to about 1 like or comment for every 7 followers. An average post collects 3,571 likes and 88 comments, close to 41 likes for each comment.
What does Em | Gut Health post about on Instagram?
Flinque files Em | Gut Health under a single category, Healthcare. Of the 10 most recent posts shown for Em | Gut Health, 9 are videos and 1 is a carousel. The 10 recent Instagram captions Flinque holds for Em | Gut Health repeatedly use the words protein, fibre, chia, seeds and keep. Em | Gut Health's captions carry hashtags such as #chiapudding, #highprotein and #highfiber. Em | Gut Health writes those captions mainly in English. Em | Gut Health keeps 6 story highlights, which open with a free Flinque account.
How do I contact Em | Gut Health for a collaboration?
Em | Gut Health's contact details are not published on Flinque's public profile. The Instagram bio links to 1 external site, and a free Flinque account opens that link. Brands with a free Flinque account can shortlist Em | Gut Health and use Flinque's outreach tools wherever a contact route is on file.
Links
Em | Gut Health's own Instagram profile is the one outbound link Flinque publishes for the account, and the bio link opens after signing up.
Public profile data sourced from Instagram. Flinque is not affiliated with Em | Gut Health.