{"id":459196,"date":"2026-05-19T12:23:23","date_gmt":"2026-05-19T11:23:23","guid":{"rendered":"https:\/\/formnutrition.com\/us\/?p=459196"},"modified":"2026-06-08T12:06:34","modified_gmt":"2026-06-08T16:06:34","slug":"fuelled-by-form-nutrition-scientist-dr-emily-prpa-on-trusting-your-gut","status":"publish","type":"post","link":"https:\/\/formnutrition.com\/us\/inform\/fuelled-by-form-nutrition-scientist-dr-emily-prpa-on-trusting-your-gut\/","title":{"rendered":"Fuelled by Form: Nutrition Scientist Dr Emily Prpa on Trusting Your Gut"},"content":{"rendered":"

Leading gut health expert Dr Emily Prpa (@thenutritionreporter) qualified 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.<\/span><\/p>\n

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\u2019s College London, exploring how the complex nature of nutrition research can easily be repackaged as misinformation online.<\/span><\/p>\n

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 has also previously worked as a fellow at the Parliamentary Office of Science and Technology, authoring briefs for parliamentarians to inform UK food policy.\u00a0<\/span><\/p>\n

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\u2026\u00a0<\/span><\/p>\n

How did you first become interested in nutrition and what led you on the path to becoming a nutritionist?<\/h3>\n

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 \u2018optimise\u2019 ourselves – cut things out, eat \u2018cleaner,\u2019 chase perfection – and I remember realising how much anxiety and guilt could become wrapped up in food and health.<\/span><\/p>\n

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\u2026 but also how damaging misinformation can be, particularly for women.<\/span><\/p>\n

That curiosity eventually led me to pursue a PhD in Nutritional Sciences at King\u2019s College London, where my research focused on the gut microbiome and women\u2019s health. It also shaped the way I communicate now. I\u2019m passionate about making nutrition science feel accessible, realistic and empowering, rather than something that leaves women feeling overwhelmed or like they\u2019re constantly getting it \u2018wrong\u2019.<\/span><\/p>\n

What\u2019s the biggest thing people tend to overthink or get wrong when it comes to nutrition?<\/h3>\n

I think people massively underestimate the power of the basics, because they\u2019re not very sexy. There\u2019s this growing belief that health can be engineered through powders, pills, \u2018detoxes\u2019 and hyper-specific protocols, rather than built through the consistent foundations – eating a balanced diet, moving your body, sleeping properly and managing stress.<\/span><\/p>\n

Supplements can absolutely have a place, but they should be the finishing touch, rather than the first step.\u00a0<\/span><\/p>\n

Perhaps it\u2019s 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\u2019t matter how many goals you score upfront, if your back four are collapsing, you\u2019re still going to concede every time.<\/span><\/p>\n

What are three things we\u2019ll always find in your fridge?<\/h3>\n

My high-protein Greek yoghurt, berries and oat milk – a cup of coffee is basically what gets me out of bed in the morning.\u00a0<\/span><\/p>\n

What are some of the most simple ways busy people can improve their nutrition?<\/h3>\n

Firstly, lower the bar for what \u2018healthy eating\u2019 has to look like. It doesn\u2019t 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.\u00a0<\/span><\/p>\n

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.<\/span><\/p>\n

Planning for convenience rather than perfection can help if you\u2019re busy or someone that dislikes cooking. Go for things like pre-chopped veg, tinned beans, microwave grains and meal prep, as they\u2019re genuinely useful and not something you should class as \u2018cheating\u2019.\u00a0<\/span><\/p>\n

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.\u00a0<\/span><\/p>\n

What does a typical day of eating look like for you?<\/h3>\n

On a busy day, (which, let\u2019s face it, is most days), I start with a coffee (on an empty stomach) and some journaling; it\u2019s my quiet time before the day begins.\u00a0<\/span><\/p>\n

Breakfast is usually high in protein and fibre, often a Greek yoghurt bowl with berries, granola, nut butter and a sprinkle from my \u2018diversity jar\u2019 (various nuts and seeds) or something prepped like overnight oats or chia pudding. I\u2019ll also usually take creatine with breakfast, as it\u2019s better absorbed with carbohydrates.<\/span><\/p>\n

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\u2019m out and about, like calamari rings from the deli section of a supermarket.<\/span><\/p>\n

Dinner is all about easy, comforting meals like meal-prepped lasagna, fried rice, bean stews or a quick poke bowl with tofu or salmon.\u00a0<\/span><\/p>\n

\"Fuelled-by-Form--Nutrition-Scientist-Dr-Emily-Prpa-on-Trusting-Your-Gut-copy-image\"<\/p>\n

What\u2019s your go-to wind-down ritual at the moment?<\/h3>\n

Peppermint tea, a hot shower and whatever hands-busy craft I\u2019m 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.\u00a0<\/span><\/p>\n

What\u2019s the best piece of advice you\u2019ve ever been given?<\/h3>\n

Trust your gut.<\/span><\/p>\n

Are there any wellness or nutrition trends that you\u2019re loving right now?<\/h3>\n

Creatine, reformer pilates and I\u2019ll always love going on hot girl walks.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Nutrition scientist Dr Emily Prpa tells InForm about the wellness rituals and ingredients that support her gut health, energy and balanced approach to nutrition.<\/p>\n","protected":false},"author":20503,"featured_media":459199,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[73,13],"tags":[],"class_list":["post-459196","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-life","category-nutrition"],"acf":[],"yoast_head":"\nFuelled by Form: Nutrition Scientist Dr Emily Prpa on Trusting Your Gut - Form - US<\/title>\n<meta name=\"description\" content=\"Nutrition scientist Dr Emily Prpa tells InForm about the wellness rituals and ingredients that support her gut health, energy and balanced approach to nutrition.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/formnutrition.com\/us\/inform\/fuelled-by-form-nutrition-scientist-dr-emily-prpa-on-trusting-your-gut\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fuelled by Form: Nutrition Scientist Dr Emily Prpa on Trusting Your Gut\" \/>\n<meta property=\"og:description\" content=\"Nutrition scientist Dr Emily Prpa tells InForm about the wellness rituals and ingredients that support her gut health, energy and balanced approach to nutrition.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/formnutrition.com\/us\/inform\/fuelled-by-form-nutrition-scientist-dr-emily-prpa-on-trusting-your-gut\/\" \/>\n<meta property=\"og:site_name\" content=\"Form - 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