Millie Mackintosh: "How I eat with IBS for better gut health"

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From probiotics to chicken broth, here's Millie's nutrition MO.

You likely know Millie Mackintosh as a glamorous reality TV star turned lifestyle influencer and Women's Health cover star. But behind the camera, she has been struggling with irritable bowel syndrome, or IBS, a painful condition that causes digestive discomfort. She's one of the 3.2 million people in the UK with the condition, 65% of who are thought to be women.

As IBS predominantly shows us as stomach pain, constipation and diarrhoea, eating well can be hard. But food and nutrition play an important role in the management of the condition - and Millie knows that all too well. On her Instagram, you'll find her whipping up gluten-free bakes or talking about her journey with alcohol, all in the pursuit of managing her health.

So how does she eat to manage her IBS? We asked her, and she's shared all the vital lessons she's learned on her journey to better gut health.

I was diagnosed... at 18, which was around 15 years ago. I'd never really been aware of my gut health until I went on my gap year to Bali and Thailand and I was having a lot of stomach cramps and bloating - I remember wanting to leave a lot of social situations because my tummy would hurt.

I just thought I had picked up a stomach bug, but when I got home it was still bothering me, so my mum took me to see a specialist. They told me that I had candida overgrowth in my gut, likely as a result of being on a lot of different antibiotics when I was young because had tonsillitis a lot as a teenager, and that I had IBS.

My treatment at the time... involved lots of herbal medicines and being told to cut lots of food groups out of my diet, like gluten and dairy. It was quite overwhelming and challenging because there wasn't all the varied free-from options that we now have. I tended to live on pasta and noodles, as most teenagers do, and I remember thinking 'how am I going to cut out my favourite foods?'

Since then, I've learned... what doesn't and what makes me feel good. I wish that all the conversations around gut health and expert podcasts were around 10 years ago, as it took me a really long time to have an understanding of what works for me.

I remember going into health food stores and just buying anything that looked healthy or was labelled gluten free, but tasted awful and wasn't actually very nutritious. Now, I think that food can be healing, but it's also about enjoyment and making food delicious and fun. I also started properly exercising in my early 20s too and I now know that movement helps me feel stronger in my body.

The one thing that changed my gut health... was using probiotics. I was told about them when I was first diagnosed with candida to re-balance my microbiome, but there wasn't really accessible brands on the market that were absorbed well and actually got results.

My friend recommended Symprove to me when I was in my 20s and still suffering with IBS, mainly with a really swollen and sore stomach, but Symprove improved my bloating really quickly. I like the fact that it's just one shot, taken in the morning, so it is such an easy routine to stick with. Whenever I go without it, I notice such a difference.

My relationship with alcohol... has changed a lot. I've just celebrated one year sober, and a large part of my decision to cut out alcohol came from the way it impacted my IBS. After a couple of drinks, I'd have a really bad stomach ache and feel really nauseous, which wasn't helped by the fact that I'd eat all of the processed foods you crave when you're hungover. That was really hard for my body to take, especially as I wouldn't eat much of those foods normally and then I'd eat loads of them in one day.

It was hard to stop drinking in the beginning which is largely due to the fact that our society normalises alcohol whenever we're happy, sad, celebrating or going through any major life event. When I removed it, I did feel uncomfortable in social situations, especially as I have some social anxiety.

But since being sober, I've been able to do a lot more work in therapy and figure out why alcohol was unhealthy for me and I now have a much better understanding of myself. I sleep better, as alcohol used to wake me up in the night, which really added to my anxiety the next day, and sleep is such a pillar of health to me. I don't judge anyone who drinks - my husband still drinks and loads of my friends do, but I hope that talking about it helps those who aren't sure about their relationship with alcohol.

Now, I eat... a Paleo-style diet that's protein-focused, though I'm not super rigid with rules. I'm focused on maintaining gut health, rather than fixing it, so I think a lot about what foods do for my body, the properties of what I'm eating and how I'll feel afterwards.

Some of my favourite meals include weekend pancakes with my children and husband. I've just discovered a pancake recipe with banana flour in it, which is blended freeze-dried banana, and it's amazing. We serve them with bacon, which is a favourite of mine.

In the week, I batch cook lunches, prepping a carb, protein, veggie for the week, like like turkey meatballs, brown rice and steamed veg. That way I can throw it in the microwave and have a nutritious meal. I always have a post-training protein shake - usually it's berries, frozen berries, vegan proteins powder, plant milk and nut butter, but it depends on my mood. I will make that at home, or grab one from a cafe if I'm out and about.

I love having roast chicken and then making a chicken broth - it's so great for the immune system. I also love ending my night with a nut butter stuffed date for something a little sweet.

Millie has become an ambassador for Symprove after it helped improve her IBS symptoms.

She tells WH that this ketchup is delicious when served with eggs and chicken sausages.

She uses vegan protein in all of her protein-based recipes, and Form is one of her favourite brands.

Millie is putting banana flour on the wellness map as she uses this little-known ingredient in her pancakes - you can get the above on Amazon.

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