- Following 939
- Followers 20.5K
- Engagement 15.13%
- Avg likes 3.6K
- Avg comments 88
About Em
Em (@em_forfoodsake) is a Healthcare creator on Instagram. The account has 20,496 followers and 117 published posts. Recent posts average 3,571 likes and 88 comments, an engagement rate of 15.13%.
With 20.5K followers, Em is a micro creator by the common 10,000 to 100,000 definition. Set against 939 accounts followed, the audience works out to about 22 followers per account Em follows. Em uses an Instagram professional account. Flinque files Em under a single category, Healthcare.
The Instagram bio for Em runs to 17 words across 4 lines. The bio mentions @nutritionschool. The latest activity Flinque has on record for Em dates from October 2025.
Story Highlights
Unlocking shows the title and cover image of every story highlight this creator keeps pinned to the profile.
117 Posts
Of the 10 most recent posts shown for Em, 8 are videos and 2 are carousels. That mix leans toward videos. 117 published posts give Em a moderate archive on Instagram. Against the audience, that is roughly 175 followers for each post published. Em also keeps 6 story highlights on the profile. All 10 carry captions, averaging 196 words each. The captions are written mainly in English. Words that recur across them include guthealth, water, butter, peanut and save. The captions tag #guthealth, #highprotein, #healthybreakfast, #mealprep and #highfibre.
High protein, high fibre and tasting like dessert for breakfast. Your gut and your taste buds are both going to thank you for this one 🤍 🍫
🔗 Link in bio to save on the products I use daily (and in this recipe!)
Dark Chocolate Brownie Batter Overnight Oats (31g protein | 13g fibre | no protein powder)
Mix together and refrigerate overnight:
30g oat bran
10g flaxseed, ground
10g cacao powder
200g 0% Greek yoghurt
1 tbsp maple syrup (increase if you want it sweeter)
¼ tsp vanilla powder
Fleur de salt
5g L-glutamine (optional) (takes protein up to 36g and great to support gut lining)
*add water/milk of choice if you don’t want it thick!!
To top in the morning:
1 tsp cacao nibs
15g peanut butter (or any nut butter of choice)
Save this for tomorrow morning 🍫
Would you try this — chocolate oats or fruity oats? Drop it below 👇
#highprotein #guthealth #healthybreakfast #overnightoats #mealprep
So here is a glimpse into what a full day of eating looks like for me as i focus on properly nourishing my body and my gut, specifically focusing on high protein, fibre, plant diversity and wholefoods!
🍌 Pre-workout
• 1 banana & 2 Brazil nuts
🫐 Breakfast: Blueberry Vanilla Chia Pudding
✔️ Protein-packed, Gut-friendly, Meal-prep friendly
Mix and refrigerate overnight:
• 2 tbsp chia seeds
• 30g vanilla protein powder (link in bio to savvee)
• 3–5g creatine
• 100g 0% Greek yoghurt
• Splash of kefir (for probiotics!)
• Water/milk to desired consistency
Topped with:
• 15g peanut butter
• Handful of blueberries
🥗 Lunch: Anti-Inflammatory Plate
• Spoonful of sauerkraut for probiotics
• Cooked & cooled sweet potato
• 40g Smoked salmon
• Kiwi (skin on 🥝)
• 3 scrambled eggs cooked in ghee
• Seeds/everything bagel seasoning to top
🍫 Snack
Chocolate Sea Salt (new obsession!!)
✔️ 10g protein, 6g fibre & clean ingredients!!
🍲 Dinner
Harissa butterbeans with homemade crispy chicken 🤤
* made this up on the spot but let me know if you want me to recreate it to share the recipe!
Why I love eating this way:
✨ High protein for recovery & satiety
✨ High fibre for gut health
✨ Whole foods that actually keep me full
📌 SAVE this for meal inspiration
📤 SHARE with someone trying to eat more protein and fibre!
✨ Disclaimer: This is simply a day of eating that works for me (and everyday looks different!!) and is shared for meal inspiration only. Everyone’s calorie, protein, fibre, and energy needs are different depending on their goals, lifestyle, body size, activity levels, and health status. There’s no one-size-fits-all approach to nutrition 💛
#highprotein #highfibre #guthealth #whatieatinaday #mealprepideas
because these two questions really made me realise what has helped better my relationship with food.
1. What was your philosophy around food and eating when you were growing up?
2. What is your philosophy now?
I never realised that I only viewed food as a way to manage my weight growing up — and honestly, so many of us were never taught any different!
But when you start understanding what food actually does inside your body — how it feeds your gut bacteria, supports your hormones, fuels your energy — your whole relationship changes (for the better!!)
And that’s what I want to share here - the science, the recipes, the real life stuff too 🌿
So what would your answers have been? I’d genuinely love to know 👇
#relationshipwithfood #guthealth #hormonehealth #foodphilosophy #PCOS
All recipes are on my page - or comment TREATS and I will send all the recipe links straight to your DM's 🍫
- wholefood millionaire shortbread
- chickpea cookie dough balls
- peanut butter cookie dough balls
- salted pistachio stuffed dates
- chocolate salted brownie balls
Save this for when the cravings hit 🌙
#sweettreat #wholefood #highprotein #highfibre #healthy
Comment “RECIPE” below and I’ll send you the full recipe for this choc peanut chia pudding straight to your DMs 👇
Every ingredient has a purpose — here’s exactly what’s in it and why
🌱 Chia seeds — prebiotic fibre, aka food for your existing gut bugs
🦠 Kefir — live probiotic cultures, adding new beneficial bacteria to your microbiome
🤍 Greek yoghurt — high protein and makes it super creamy!
💪 Protein powder — taking us to over 40g protein with added digestive enzymes to support digestion (I use — link in bio to save)
🥜 Nut butter — healthy fats (make sure to use a blend 100% nuts — I love the 100% 3/4-mix nut butters from for extra plant variety)
🍌 Banana — another prebiotic.. more food for those gut bugs
🌿 Cinnamon — helps to restore the gut lining and support blood sugar regulation
🍫 Cacao nibs — polyphenols that act as antioxidants and nourish your gut bacteria
Prebiotics + probiotics + polyphenols + 40g protein — all before 8am 🌿
Save this so you know exactly what to add to your breakfast tomorrow 🫙
#guthealth #highprotein #highfibre #healthybreakfast #mealprep
soft, fluffy, and made with just a few real ingredients… 🤍✨
Marshmallow ingredients:
1 cup water
3 tbsp grass-fed beef gelatin powder
½ cup honey
1 tbsp vanilla extract
*optional: tapioca to dust
– line a dish with parchment paper + lightly dust with tapioca (I used my baking dish)
– add ½ cup water to a bowl + sprinkle gelatin over top, let it sit for a few minutes
– in a small saucepan, heat remaining ½ cup water + honey on low for ~3 minutes
– start mixing the gelatin on low speed (I used my hand mixer)
– slowly pour in the warm honey mixture
– add vanilla
– turn mixer to high + beat for 8–10 minutes until thick, glossy, and fluffy ✨
– quickly pour into your lined dish (it sets fast!)
– dust the top with a little more tapioca
– refrigerate 4 hours or overnight (or if you’re impatient like me… freezer for ~20 mins) ❄️
– cut into cubes and enjoy 🤍
perfect for melting into your night time hot chocolate ☕
or making s’mores… yummm 🍫
#hotchocolate #healthy #marshmallow #gelatin #guthealth
sleepy cacao + a gut-loving marshmallow 🤎
simply mix sleepy cacao with your milk of choice + a splash of hot water, and top with a gut-loving marshmallow…
cozy, calming, and actually good for your gut 🤎 | AD
#cacao #nighttimeroutine #nervoussystem #marshmallow #guthealth
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
I’m a 27-year-old South African, currently living in Amsterdam and working in civil engineering. But if there’s one thing that has always lit me up, it’s food. I’ve always joked that my second career would be in the food world—and at the start of this year, I finally created this page as a space to collect and share my favorite recipes.
I’ve always loved experimenting in the kitchen, creating wholesome meals that are not only delicious but also nourishing. What I never expected was that in just 9 months, this page would bring me so much joy, connect me with such a supportive community, and even give me the chance to work with brands I truly love and believe in. (Plus I am now a part time student in gut health at - A subject I am SO passionate about)
This little corner of the internet is all about balance, nourishment, and sustainability. I know firsthand how tricky relationships with food can be, and I’m still learning and navigating what a healthy relationship with food looks like for me. What I do know is that health should never come from restriction or cutting out food groups. Instead, it’s about making meals that feel good—body and soul—and that you can enjoy for the long run.
I’m always experimenting, growing, and excited to share what I discover along the way. My hope is that when you land here, you’ll feel inspired to cook something that’s not only yummy but also deeply nourishing 💖
Thanks for being here—I’m so glad you are.
Love,
Em
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Em's engagement
Em'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 are generated from the Instagram profile data Flinque holds for the account.
Who is Em?
Em (@em_forfoodsake) is a Healthcare creator on Instagram. Em uses an Instagram professional account. The Instagram bio for Em runs to 17 words across 4 lines.
How many followers does Em have?
Em has 20,496 followers on Instagram (20.5K). Set against 939 accounts followed, the audience works out to about 22 followers per account Em follows. 117 published posts give Em a moderate archive on Instagram.
What is Em's engagement rate?
Em'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 post about on Instagram?
Flinque files Em under a single category, Healthcare. Of the 10 most recent posts shown for Em, 8 are videos and 2 are carousels. The 10 recent Instagram captions Flinque holds for Em repeatedly use the words guthealth, water, butter, peanut and save. Em's captions carry hashtags such as #guthealth, #highprotein and #healthybreakfast. Em writes those captions mainly in English. Em keeps 6 story highlights, which open with a free Flinque account.
How do I contact Em for a collaboration?
Em'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 and use Flinque's outreach tools wherever a contact route is on file.
Links
Em'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.