I usually have toast and butter and usually that's ok! I have been having 2 babybel and protein shake the last wee while and that seems to work well to stop flushing, so I think it's more to do with protein and fat being in what you eat, rather than how much? But that's just personal experience.

Thanks so much for your reply, that’s so helpful and glad that works well for you. The fat and protein is what I’m thinking too. I think it’s going to be a case of trial and error and see what works for me. Just not used to eating lots for breakfast and am a teacher so don’t want to be bright red in class 🤪. Hope you have a lovely Monday and are feeling good x