☀️ SummerVitamins & SupplementsCBDCollagen & SilicaHair, Skin & NailsShop all Hair, Skin & NailsHair GrowthFunctional MushroomsVitaminsShop all VitaminsMultivitaminsVitamin AVitamin BVitamin CVitamin DVitamin EVitamin KVitamin DrinksMineralsShop all MineralsMagnesiumIronZincCalciumSeleniumChromiumSupplementsShop all SupplementsFibre SupplementsAcidophilus & Friendly BacteriaPeppermint OilGrapeseed ExtractLecithinCollagen & SilicaOmega & Fish OilsPlant Sourced SupplementsSuperfood SupplementsArnicaApple CiderRaspberry KetonesAloe VeraChondroitin & MSMCo Enzyme Q10Evening Primrose OilGarlicGlucosamineGlucomannanSeaweed, Kelps and AquaceuticalsDigestive EnzymesCharcoalWomen's HealthShop all Women's HealthMenopauseMenstrual SupportUrinary Tract HealthPregnancy & ConceptionMen's HealthShop all Men's HealthProstate HealthChildren's HealthConditionShop all ConditionCholesterolAllergy & Hay Fever CareAnxiety SupportBone & Muscle HealthMuscle Support & Joint PainBrain & Memory SupportWomen's HealthMen's HealthChildren's HealthCold & Immune SupportFatigueDigestive HealthHair, Skin & NailsHeart & CirculationLiver CareMood SupportSexual HealthSleep & RelaxationStress ReliefVisionHerbal & Licensed RemediesShop all Herbal & Licensed RemediesRescue RemedyAshwagandhaMilk ThistleGinseng & GuaranaHomeopathic & Flower RemediesShop all Homeopathic & Flower RemediesRescue RemedyVegan Vitamins & SupplementsHolland & BarrettVitabioticsNovominsSolgarNew NordicBetterYouBioglanNatures AidWild NutritionDAME3 for 2 Mix & MatchBuy one get one 1/2 priceSave up to 1/2 PriceBuy 1 Get 1 FreeOutlet3 for €18Short Dated August 2025Short Dated July 2025Dairy FreeGluten FreeSugar FreeSoya FreeAlcohol FreeSesame Seed FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeLion's Mane MushroomApple Cider VinegarReishi MushroomChaga MushroomCollagenCastor OilShiitake MushroomVitamin EAloe VeraMaitake MushroomNew inFood & DrinkVegan Food & DrinkDried Fruit, Nuts & SeedsShop all Dried Fruit, Nuts & SeedsDried FruitNutsSeedsMixesChocolate CoatedManuka HoneyTeas, Coffee & Hot BeveragesShop all Teas, Coffee & Hot BeveragesCoffee & Coffee SubstituteMushroom DrinksTeasMatcha & Green TeaSleep & Relaxation TeaSlimming TeaWomen's Health TeasDrinks & JuicesShop all Drinks & JuicesMultipack DrinksProtein ShakesJuices & Health ShotsNatural Energy DrinksKombuchaSoft DrinksWaterAlcohol Free DrinksKefirSuperfoodsShop all SuperfoodsSuperfood PowdersMoringa PowderSpirulinaGoji BerriesBaobabChia SeedsHealthier SnackingShop all Healthier SnackingProtein BarsLow Calorie SnacksChocolate, Cakes & BiscuitsSavoury SnacksSweet SnacksSnack BarsCrisps & ChipsFlapjacksPopcornFood CupboardShop all Food CupboardCondiments & SaucesApple Cider VinegarSuperfoodsBreakfast CerealsHoney, Jams & SpreadsTinned FoodsRice, Pasta, Pulses & GrainsHoney, Jams & SpreadsShop all Honey, Jams & SpreadsManuka HoneyHoneyNut ButtersJams & ChutneysSpreadsPateBreakfast CerealsShop all Breakfast CerealsCereals, Bran & FlakesGranolaMuesliOats & PorridgeBreakfast BarsCookingShop all CookingCooking IngredientsApple Cider VinegarCondiments & SaucesSoya & Meat AlternativeSoup & Ready MealsRice, Pasta, Pulses & GrainsHerbs, Spices & SeasoningGravy & StockHome BakingShop all Home BakingBaking MixesBreadFlourSweeteners & Sugar AlternativesEgg SubstitutesDairy AlternativesShop all Dairy AlternativesOat, Rice & Hemp DrinksSoya DrinksNut DrinksCoconut DrinksNutritionally Complete FoodHolland & BarrettNaturyaGrenadeNakdPukkaHeath & HeatherManuka DoctorPerfectTedEgmont HoneyTREKBuy one get one 1/2 priceSave up to 1/2 Price3 for 2 Mix & MatchBuy 1 Get 1 Free2 for €6OutletIntro Offer3 for €18Gluten FreeDairy FreeWheat FreeSugar FreeEgg FreeMilk FreeNut FreeSesame Seed FreeSoya FreeCelery FreeApple Cider VinegarLion's Mane MushroomReishi MushroomChaga MushroomNew inSports NutritionProteinShop all ProteinClear ProteinProtein VeganMeal ReplacementsWhey ProteinMass GainersDiet ProteinCaseinSports SupplementsShop all Sports SupplementsSports CollagenBars, Drinks & SnacksShop all Bars, Drinks & SnacksEnergy BarsProtein BarsProtein ShakesProtein SnacksNutritionally Complete FoodMeal Replacement ShakesPre Workout & EnergyShop all Pre Workout & EnergyPre WorkoutAmino Energy PowdersIntra WorkoutKetoPost WorkoutAmino AcidsShop all Amino AcidsBCAAArginineCreatineShop all CreatineCreatine PowderRehydrationShop all RehydrationElectrolytesEnergy GelsVegan Sports NutritionShop all Vegan Sports NutritionVegan ProteinVegan Protein BarsVegan Pre Workout & EnergyVegan Amino AcidsVegan CreatineSports AccessoriesShop all Sports AccessoriesBottles & ShakersFitness GoalShop all Fitness GoalRecoveryMuscle & StrengthLean MuscleEnergy & EnduranceDiet & Weight LossKetoHolland & BarrettApplied NutritionOptimum NutritionPrecision EngineeredMyproteinGrenadeUSNNakdTriActiveSiSSave up to 1/2 PriceBuy one get one 1/2 price3 for 2 Mix & MatchBuy 1 Get 1 FreeOutletIntro OfferShort Dated August 2025Gluten FreeDairy FreeSugar FreeWheat FreeEgg FreePalm Oil FreeMilk FreeSoya FreeSesame Seed FreeCelery FreeVitamin ENew inBeautyAromatherapy & HomeShop all Aromatherapy & HomePure Essential OilsBlended Essential OilsBase & Carrier OilsHolisticSkincareShop all SkincarePremium SkincareFace CareBody CareSun CareTanning & BronzingEye CareLip CareFoot CareHand & Nail CareCBD BeautyWashing & BathingShop all Washing & BathingShampoo & ConditionerBathing AccessoriesShower Gel & Body WashDeodorantDentalHand WashSoapBath Soak & OilBody ScrubBath Bombs & SaltsFeminine CareIncontinence SupportHair CareShop all Hair CareShampoo & ConditionerHair ColouringHair MasksHair Oil & SerumHair Spray, Gel & MousseHair AccessoriesMother & BabyShop all Mother & BabyBaby Skincare & ToiletriesMakeupDr OrganicFaith in NatureNaturtintWeledaTisserandQ+AMiaromaTrilogyWildChilds FarmSave up to 1/2 PriceBuy one get one 1/2 price2 for €233 for 2 Mix & MatchOutletBuy 1 Get 1 FreeAlcohol FreeFluoride freeParfum FreePalm Oil FreeDairy FreeGluten FreeVitamin CTea TreeRosemaryHyaluronic AcidVitamin EAloe VeraRosehipLavenderSeaweedSalicylic AcidNew inWeight ManagementSlimming TabletsFat Burners, Binders & Appetite SuppressantsShop all Fat Burners, Binders & Appetite SuppressantsFat BurnersFat BindersAppetite SuppressantsShakes & Weight Management ShotsShop all Shakes & Weight Management ShotsMeal Replacement ShakesDiet Food & DrinkShop all Diet Food & DrinkDiet FoodLow Calorie SnacksSlimming TeaExercise SupportHolland & BarrettGrenadeOptimum NutritionHeath & HeatherPulsinUSNDiabloEat WaterKalloNudie SnacksSave up to 1/2 PriceBuy one get one 1/2 price3 for 2 Mix & MatchBuy 1 Get 1 FreeOutletShort Dated August 2025Gluten FreeSugar FreeDairy FreeWheat FreeMilk FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeApple Cider VinegarNew inNew InTrendingBuy one get one 1/2 priceSave up to 1/2 Price3 for 2 Mix & MatchBuy 1 Get 1 Free2 for €23Outlet2 for €6Intro OfferShop all Health & WellnessWomen's HealthMen's HealthImmunityJoints, Bones, & MusclesEnergyGut HealthSleep & RelaxationHolland & BarrettDr OrganicFaith in NatureVitabioticsNaturtintOptimum NutritionWeledaApplied NutritionPrecision EngineeredQ+ABuy one get one 1/2 price3 for 2 Mix & MatchSave up to 1/2 PriceBuy 1 Get 1 Free2 for €23Outlet2 for €63 for €18Gluten FreeDairy FreeAlcohol FreeSugar FreeParfum FreeSoya FreeWheat FreeEgg FreeSesame Seed FreeMilk FreeVitamin CApple Cider VinegarTea TreeLion's Mane MushroomHyaluronic AcidVitamin ERosehipAloe VeraLavenderRosemaryNew inArticlesAll articlesHealthFood & nutritionGut healthImmunityJoints, bones & musclesWomen's healthWellnessHair & skinMental wellbeingSeasonalSleep & relaxationSports nutritionRecipesAll recipesGluten freeLow sugarVeganDairy freePodcast
Skip to content

S02 E03 | 48m | Having a healthy gut

dr-gemma-newman

Written byGemma Newman

the welllness edit podcast with holland and barrett
Your microbiome affects your whole wellbeing. DJs Alana and Lisa Macfarlane (AKA the Mac Twins), founders of The Gut Stuff, and Holland & Barrett nutritionist Isabel Tarrant talk us through fibre, poo and why 30 is the magic number

What we're talking about in this episode

Ever suffer with bloating or discomfort but don't know why? Despite having 100% the same DNA Lisa and Alana Macfarlane (The Mac Twins) only have 30-40% of the same microbiota, in this episode we look at:

  • Why gut health is so important?
  • How your gut health impacts more than just your digestion
  • Ways to fit wellness into your day

With guest:

  • The Mac Twins – these former DJs have a mission to empower good gut health in everyone with The Gut Stuff, their proudest venture to date.
  • Isabel Tarrant - A nutritionist at Holland & Barret with an MSc in Clinical and Public Health Nutrition specialising in gut health and the role of the gut microbiome in digestive health, immunity and brain health.

Why gut health is so important

The expert guide to understanding immunity

Why your gut health is so important

Your microbiome affects your whole wellbeing. DJs Alana and Lisa Macfarlane (AKA the Mac Twins), founders of The Gut Stuff, and Holland & Barrett nutritionist Isabel Tarrant talk us through fibre, poo and why 30 is the magic number

Our DNA is identical but our gut bacteria isn’t

‘We’re two DJs from working class Scotland who grew up on deep-fried pizza and chips,’ says Alana. ‘We couldn’t have been further from the wellness industry. We signed up for Professor Tim Spector’s TwinsUK research as we were curious about our physiological differences. After sending our poo off every day for two months, we discovered that, even though as identical twins we have 100% the same DNA, we only have 30-40% the same gut bacteria.’

Think of your microbiome as a garden

'Your microbiome is the trillions of bacteria, pathogens and fungi that live in, around or on us,’ says Alana. ‘When Lisa and I first heard that, we were like: “Give me a bath.” Now I think of them as my pets. Lisa thinks of it as a garden or rainforest, but just knowing they’re around is important.’ 

‘We realised the microbiome is about much more than just digestive health,’ says Lisa. ‘Microbiome research is still in its infancy,’ adds Isabel. ‘But it’s fascinating how it’s being linked to brain health, hormonal health and skin heath, including conditions like acne and eczema.’

Your gut health affects your immune system

'Approximately 70% of our immune cells are in our gut,’ explains Isabel. ‘When we have an imbalance of bacteria, this can also increase permeability in the intestinal barrier; bacteria escape through the gaps, which can trigger inflammatory conditions and exacerbate immune responses.’

It also affects your mood

‘We know the brain influences the gut and vice versa along the gut-brain axis. The main way they communicate is through the vagus nerve,’ explains Isabel. ‘The microbes in our gut produce chemicals that are important for brain function, including 95% of our serotonin, which is involved in feelings of happiness. Research shows individuals suffering with anxiety and depression tend to have less diverse, rich microbiomes.’

‘Mental health is multifactorial,’ adds Lisa. ‘The gut-brain axis is exciting, but just eating some sauerkraut on its own won’t cure your depression. We have to see nutrition as one of the tools in our armoury.’

30 is the magic number

‘We should all be getting 30g of fibre a day, which is a lot when you think an apple is only 2.5g,’ says Alana. ‘The thing to focus on is variety. The study we took part in showed the benefits of eating 30 different plant-based foods a week. That can include fruit, vegetables, legumes, nuts, seeds or wholegrains. And different colours count – you get four points for red, yellow, green and orange peppers.’

‘We can’t digest fibre, but our gut bacteria can and they love it,’ adds Lisa. ‘Fibre also bulks up your stool to make you go. It’s like the bassist in the band no one knows the name of – the unsung hero of nutrition.’

We need to talk about poo

‘When we talk about gut health, people think of digestive issues like IBS, but it actually affects everyone. And poo is one of the last taboos,’ says Lisa. ‘We’re getting there with periods and sexual health, but after age 5, it’s not something we tune into. When your GP asks, “When did you last poo?”, we often don’t know. And we don’t know what a good or bad poo is as our “normal” is individual. You have to empower people to figure it out.’

How I fit wellness into my day

‘As DJs, we were on stage at 4am, then on a flight three hours later,’ says Lisa. ‘Now the pandemic has gifted us routine. I go to bed at 9 and wake at 5.30am. Sleep affects gut health too, as gut bugs work in a circadian rhythm. However, wellbeing doesn’t have to be drinking green smoothies on your head. For me, going to the pub with my pals is my reset button.’

‘Before lockdown, I’d hammer a HIIT class at a boutique gym,’ says Alana. ‘Now I’ve moved to the country and go on a walk in nature. That can do wonders for your microbiome, too.’
 

Want to learn more? Listen to more episodes The Wellness Edit podcast here.

Don't fancy watching it? No problem, listen to the episode below.

Listen to Episode 3

Search 'The Wellness Edit' on your favourite podcast streaming service

Related Articles

Sign up for exclusive offers

Plus, get expert advice to support your health & wellness straight to your inbox when you sign up to Holland & Barrett emails.