Fuelled by Form: Nutrition Scientist Dr Emily Prpa on Trusting Your Gut

Leading gut health expert Dr Emily Prpa (@thenutritionreporter) cut her teeth in the world of dietetics back in 2014, qualifying as a nutritionist during a time when the influencer-led clean eating movement was fuelling widespread fears around everything from gluten in bread to sugar in fruit.

After noticing her clients were increasingly confused by the creeping onslaught of unregulated and contradictory food advice doing the rounds on social media, she went on to study a pHD in Nutritional Sciences at King’s College London, exploring how the complex nature of nutrition research can easily be repackaged as misinformation online.

With a focus on encouraging her clients to ditch toxic diet rules in favour of focusing on building a healthy microbiome, she not only helps women to repair their broken relationship with food, but she’s also a fellow at the Parliamentary Office of Science and Technology, authoring briefs for parliamentarians to inform UK food policy.

Here, she tells InForm about her most effective nutrition hacks, her go-to chill-out routine and what a typical day on a plate looks like for her…

How did you first become interested in nutrition and what led you on the path to becoming a nutritionist?

Growing up, I was fascinated by the connection between food and how we feel, but I also learned quite early on how unwell the wellness industry can actually make you feel. Like a lot of women, I was surrounded by messages telling us to constantly ‘optimise’ ourselves – cut things out, eat ‘cleaner,’ chase perfection – and I remember realising how much anxiety and guilt could become wrapped up in food and health.

Looking back, that really was the turning point for me; I wanted to understand what was actually evidence-based versus what was just clever marketing or fearmongering. The deeper I got into nutrition science, the more I realised how powerful food can be for supporting our health… but also how damaging misinformation can be, particularly for women.

That curiosity eventually led me to pursue a PhD in Nutritional Sciences at King’s College London, where my research focused on the gut microbiome and women’s health. It also shaped the way I communicate now. I’m passionate about making nutrition science feel accessible, realistic and empowering, rather than something that leaves women feeling overwhelmed or like they’re constantly getting it ‘wrong’.

What’s the biggest thing people tend to overthink or get wrong when it comes to nutrition?

I think people massively underestimate the power of the basics, because they’re not very sexy. There’s this growing belief that health can be engineered through powders, pills, ‘detoxes’ and hyper-specific protocols, rather than built through the consistent foundations – eating a balanced diet, moving your body, sleeping properly and managing stress.

Supplements can absolutely have a place, but they should be the finishing touch, rather than the first step.

Perhaps it’s because I grew up with two older brothers, but I always think of it like a football team: your diet, sleep, movement and stress management are your back four defence, while supplements are the upfront players. It doesn’t matter how many goals you score upfront, if your back four are collapsing, you’re still going to concede every time.

What are three things we’ll always find in your fridge?

My high-protein Greek yoghurt, berries and oat milk – a cup of coffee is basically what gets me out of bed in the morning.

What are some of the most simple ways busy people can improve their nutrition?

Firstly, lower the bar for what ‘healthy eating’ has to look like. It doesn’t need to be green juice and homemade kimchi every day. Sometimes nutrition is just adding a handful of nuts to your breakfast, keeping frozen veg in the freezer or building slightly more balance into meals you already eat regularly.

Then, I’d say focusing on prioritising protein and fibre at meals, and eating more variety, especially when it comes to plant foods, as diversity is one of the best things for the gut microbiome.

Planning for convenience rather than perfection can help if you’re busy or someone that dislikes cooking. Go for things like pre-chopped veg, tinned beans, microwave grains and meal prep, as they’re genuinely useful and not something you should class as ‘cheating’.

Finally, eating enough is absolutely key. So many busy women are unintentionally under-fuelling themselves and then wondering why they feel exhausted, snacky and hormonally all over the place.

What does a typical day of eating look like for you?

On a busy day, (which, let’s face it, is most days), I start with a coffee (on an empty stomach) and some journaling; it’s my quiet time before the day begins.

Breakfast is usually high in protein and fibre, often a Greek yoghurt bowl with berries, granola, nut butter and a sprinkle from my ‘diversity jar’ (various nuts and seeds) or something prepped like overnight oats or chia pudding. I’ll also usually take creatine with breakfast, as it’s better absorbed with carbohydrates.

Lunch is typically something like a pesto pasta (usually I opt for lentil or pea pasta for more fibre and protein), a loaded salad with plant protein and butterbeans, avocado and edamame toast with eggs, while snacks tend to be a mix of sweet and practical. I love a little bowl of fruit, chocolate and nuts, or something higher in protein if I’m out and about, like calamari rings from the deli section of a supermarket.

Dinner is all about easy, comforting meals like meal-prepped lasagna, fried rice, bean stews or a quick poke bowl with tofu or salmon.

How does Form support your health and wellness goals?

For me, it sits very much in a supporting role… almost like an insurance policy on busy days. It’s there in the background when life gets hectic and meals aren’t always perfectly planned, rather than something I build my nutrition around.

The focus will always be the fundamentals of a balanced diet, enough fibre, movement, sleep, and stress management. Everything else, including supplements, sits secondary to that foundation.

What’s your go-to wind down ritual at the moment?

Peppermint tea, a hot shower and whatever hands-busy craft I’m currently fixated on. At the moment it’s latch hook. I think we underestimate how much we need something tactile at the end of the day.