Emma Bardwell is one of the UK’s leading menopause nutritionists, whose latest book, The 30g Plan, is out on May 1. Here, Suffolk-raised Emma explains the powerful benefits of eating more protein and fibre
Who are you and what do you do?
Hello, I’m Emma Bardwell, a registered nutritionist specialising in women’s health, with a particular interest in peri and post menopause.
What led you to becoming a registered nutritionist?
I started my career as an advertising copywriter but always had an interest in nutrition and have been taking part in short courses since my early twenties purely to understand my own health better. After being made redundant in 2009, I decide to pivot completely and re-trained as a nutritionist. At the time I was in my early 40s and just starting to experience perimenopause symptoms. I noticed there was a lack of evidence based information available and so decided to niche in that area in an attempt to bridge the gap. At the time the menopause transition wasn’t really talked about openly, but 15 years on things have really changed for the better. The stigma around menopause is slowly being chipped away and we are collectively much more candid and educated about this life stage that affects every single woman on the planet. There’s still a lot of work to be done – especially when it comes to research – but I’m delighted that we’re now much more informed when it comes to discussing this important time of life.
Are you Suffolk born and raised? How has that shaped you, do you think?
Yes! I grew up in the tiny little village of Aldringham and went to school in Woodbridge. I love Suffolk and try and get back to visit my parents as often as possible. It has made me really appreciative of the coast and the joy of spending time outside. Since lockdown I’ve become a huge fan of walking. It’s such a simple and accessible way to feel better and has huge health benefits such as helping to regulate blood glucose, improve digestion, bolster mood and manage weight.
When did you first have the idea for The 30g Plan and what is the thinking behind it?
The 30g Plan started as a two-week online course that included meal plans and recipes. It was so well received and had such incredible feedback that I was approached to turn it into a book. The book has allowed me to really flesh out the concept and go into the subject much more deeply. Essentially, the plan harnesses the power of eating 30g of protein per meal, 30g of fibre a day and 30 different plants a week. I explain the science and research behind these figures and translate the data into over 80 delicious, easy-to-put-together recipes. It’s a fuss-free, no nonsense way to feel better, stronger and leaner easily and accessibly. The book also includes a toolkit of lifestyle recommendations to use alongside the dietary changes, an overview of tests to ask your doctor for if you want to improve your metabolic health (things like hba1c, triglycerides and blood pressure), checklists of high protein and fibre foods, as well as evidence based information on ultra processed foods and supplements.
Are you surprised by how popular your recipes are on Instagram? Do you think people are slowly but surely cottoning on to the importance of a high protein, high fibre and plant-powered diet (particularly if you are a perimenopausal/menopausal woman)?
I love that my recipes are so popular on Instagram. I’ve had a few go viral – with literally millions of views – which always blows me away. People tend to appreciate them as they’re really simple, quick to throw together and don’t require long lists of exotic ingredients. Favourites include my cottage cheese bread, cacao & hazelnut granola, 30g protein overnight oats and tortilla based quiche.
I think people are definitely coming around to the benefits of these ingredients but are confused about how much to eat and how best to incorporate these foods in their diets. Unfortunately many people still associate protein with bodybuilders, but it has such incredible benefits for pretty much everyone and I see a lot of people in clinic – especially women over 40 – not eating optimal amounts. Protein is literally the building block of every cell in your body. Yes it’s needed for muscle, but also DNA, bone health, enzymes, hormones, nails, skin and hair. It’s very unlikely that people in the Western world are deficient in protein but even if you’re sub optimal, you may find you’re always hungry, have poor immunity and experience lacklustre skin and hair.
Fibre is the unsung hero of the nutrition world, it works incredibly hard keeping our digestive tracts happy and feeding the trillions of microbes that live in our gut – known as the gut microbiome. Fibre really needs a new PR team! It is often associated with boring, brown foods like bran – people don’t realise that it includes all plant based foods: fruit, veg, legumes (beans, peas, lentils), nuts and seeds. Most of the UK are only eating about half the recommended 30g of fibre a day and are unaware that increasing it would fill them up, prevent cravings, help manage weight, reduce cholesterol and, according to recent research, even potentially help with mood.
How can people get hold of a copy of the book/find out more about what you do in general?
The 30g Plan comes out May 1st and is available now to preorder. You can find lots of free recipes, health tips and nutrition advice over on my Instagram page @emma.bardwell or on my website emmabardwell.com
What’s next for you? Is there another book in the pipeline?
Can’t quite believe I’m typing this but there is…! Watch this space.
The 30g Plan, by Emma Bardwell, is releases on May 1, 2025 and is available to pre-order now. Visit emmabardwell.com.
Featured image of Emma Bardwell by Paula Siquiera.
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