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GF Dietetics, Telehealth, Adelaide (2026)

29/03/2026

Italy is one of the most coeliac aware countries I’ve travelled to so far 🌏🙏

But awareness doesn’t replace planning or preparation..

After living here for the past five months, as a dietitian also living with coeliac, here’s what I have learned actually matters 👇⛳️

🇮🇹 Asking clearly and confidently (English is fine)
→ don’t be tempted to downplay it - I see you coeliacs who don’t like to be a burden or make a fuss but remember YOU matter 🙏

🇮🇹 Download 📲 gluten free apps before you arrive
→ e.g. Find Me Gluten Free or Gluto (specific to Italy)
→ make a short list of places near where you’re staying in advance

🇮🇹 In supermarkets 🛒 pauseee to read labels properly
→ even if it’s sitting in a “gluten free” section (side note - I’ll be sharing a gluten free Italy label guide soon!!)

🇮🇹 Always carry backup snacks 🥨🥜🍪
→ this has saved me more times than I can count 😅

🇮🇹 If you’re brave, learn a few key phrases goes a mile - i.e. I’m coeliac “Sono celiaco” (male) / “Sono celiaca” (female)
→ pronounced chel-EE-ah-ko / cheh-LEE-ah-kah

Comunque, living in Italy has reaffirmed something I tell my clients often…

Coeliac disease doesn’t mean you can no longer travel. It just means you have a to travel a little more strategically, with a little more mindfulness and forward planning 🗒️😌

And honestly? Italy is 1000% doable with coeliac disease, and 2000% worth it 🙏😋

If you’re heading to Italy soon, save 💾 this for later ✨

19/02/2026

Before moving to Italy, I wasn’t 100% sure how I would go being gluten free with coeliac disease..

Even while knowing that Italy has one of the highest ⬆️ rates of coeliac disease in the world 🌏

Now I can say, that the awareness shows!

I’ve been genuinely surprised by:

- Clearly labelled menus
- Confident waitstaff
- Dedicated gluten free bakeries
- Affordable supermarket options
- Even gluten free snacks on trains

But living here long-term has also highlighted something important 📍

Availability doesn’t mean complacency.

There are still:

– Label checks
– Cross-contamination considerations
– Cultural traditions centered around gluten
– Nutritional gaps in many packaged options

Living with coeliac disease abroad (or in your home country!) isn’t about perfection.

It’s about preparation, confidence and asking questions (even if it may not always be in your own language!).

If you feel overwhelmed navigating gluten free food — whether travelling or at home — this is exactly how I can support you through working together 1:1

Because coeliac disease doesn’t have to shrink your world ✨🙏

Save 📍this if Italy is on your travel list 🇮🇹🍨

13/01/2026

There can be so much fear, misinformation and overwhelm in the coeliac space… but that’s not safe or effective healthcare.

As a coeliac dietitian, my job is to support you with accurate, practical and individualised nutrition education, strategies and counselling (without scaring you away from food or life!!)

Coeliac care should make you feel safer, calmer and more confident 🙏🏼

And of course more energised, nourished and actually healthier!

How is it already January??!! 🙈 If you are feeling that now in the new year, you are wanting to feel clearer and more supported with your coeliac nutrition, then follow or get in touch for evidence-based care ☺️ without the fear 💛

07/08/2025

Still not feeling better despite going gluten free after your coeliac diagnosis?!! ‼️⚠️

Whether you’re newly diagnosed or still not feeling quite right, you’re not the only one ❤️‍🩹

It might be time ⏰ to work with a coeliac + gut health dietitian 🤝❤️‍🔥

👉 Swipe to see the signs—and how I can help 🫶

From settling gut symptoms to reading labels with confidence, you don’t need to go it alone!

Ready to get started? 💚🚦
🔗 Book a consult via the link in bio
📓 Download my Getting Started Gluten Free eBook
👩🏽‍💻 Learn more at http://gfdietetics.com.au

06/08/2025

This is by no means a sponsored post.

Why then?

Because finding decent gluten free products can feel like a whole lot of trial and error at times. 🧐🥳🫠

As a dietitian who both lives with coeliac disease and specialises in coeliac disease - sometimes I just want to share my love and passion for yummy gluten free food! 🍜🫶

Swipe 👉🏼👉🏼👉🏼 to see some of my most recent gluten free supermarket finds! 🛒

Have you tried any of these?

Or found something new I should add to my list? 📝

Drop your recommendations in the comments!

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05/06/2025

Excited to be speaking on the education stage for the very first time at this years Gluten Free Expo in Perth! 🎉

If you are passing by on the Sunday, come along at 10am, as I will be speaking 🎤 on all things gut health 🥑, microbiome 🦠 and how to optimise your nutrition on a gluten free diet 🥯✨

03/04/2025

If you had told me 6 years ago when I got my coeliac diagnosis (while at the same time I only had a year left of my Masters in Dietetics), that I would NOW be the person who helps others navigate their coeliac diagnosis, IBS and gut health, I would’ve never believed it. 🫢

Career wise, I always saw myself working in public health and policy (not one on one in clinic with patients).

At the beginning of my coeliac diagnosis, I felt inadequate.

Here I was, a student dietitian (with only a year from being a fully qualified dietitian), with newly diagnosed coeliac disease. I felt like I should be all over it.

Even knowing all the science, it wasn’t always easy to apply it to my own life. There were many moments when I questioned if I was doing it right, and sometimes, it felt like my own body was working against me.

From grocery shopping, to preparing food at home in a shared kitchen with my housemates, to eating out. I often felt like I was second guessing myself.

I realised I needed to swallow my pride and reach out for help. 🆘

So I went to see a dietitian who specialised in coeliac disease (who also delivered our lecture on Coeliac Disease at uni!)

Over time, I learned to listen to my body more closely, adjust my diet with intention, and, most importantly, BE KIND 🙏 to myself when I slip up.

And now, years later, I have found myself working as a dietitian helping people with both coeliac disease and IBS, while living with both conditions myself - an extremely fulfilling path I am grateful to have gone down. 💫

If you’re struggling with your own journey—whether it’s coeliac disease, IBS (or both at the same time) —know you are not alone. I see you. I’ve been there (and I AM still there).

If you feel like you need support for your coeliac or IBS journey (or both) you know how to reach out. 💛

31/03/2025

What did you think when you first heard the words “You have coeliac disease” ?

Maybe you felt overwhelmed, scared, or uncertain about what your future will look like when first hearing about your diagnosis.

Let’s be real, the transition to a gluten-free lifestyle for coeliac disease can come with its fair share of emotional and mental challenges.

But 💡 your beliefs—about yourself, your health, and your future—play a HUGE role in how you navigate this journey 🛣️

It’s very normal to feel scared or frustrated in the beginning, but remember: your mindset is powerful 💫

You can thrive with coeliac disease—you just need the right tools, support and outlook. 💛

If you’re struggling with the mental load of a coeliac diagnosis, I’m here to help you navigate this with knowledge, confidence, and support!

Professional psychologist support may also be needed as you cope with the adjustment and health anxiety that comes with adapting to living with coeliac disease.

Did this post resonate? Know someone who might benefit from seeing this? If so go on and hit that paper plane button ✈️

25/02/2025

Prebiotics vs. Probiotics 🔎 both essential for gut health! 🌿🦠

✨ Prebiotics offer health benefits including:

- Improving digestive function and bowel regularity
- Supporting your body’s natural defenses
- Improving mineral absorption
- Helping regulate your appetite, energy balance, and blood sugar metabolism

🔎 Where to find prebiotics?

- Fiber-rich foods like onions, garlic, unripe bananas, chicory root, and artichokes.
- Foods with added prebiotics (like certain yogurts, cereals, breads, and drinks)

- Note 📝 Prebiotics can be high in FODMAPs, so be mindful if you have IBS! You may like to speak to a specialist gut health dietitian like myself to work out how to increase your prebiotic fibre without flaring your gut symptoms!

✨ Probiotics are live beneficial bacteria that support your health in several ways, including:

- Supporting your immune system
- Keeping harmful microorganisms in check
- Producing vitamins and improving nutrient absorption

Specific Probiotic strains can also help:
- Reduce antibiotic-associated diarrhoea and infectious diarrhea
- Relieve IBS symptoms, reduce bloating, and improve bowel regularity
- Decrease the risk of common infections (like respiratory, gut, and vaginal infections)
- There are even new strains out which have evidence for improving blood cholesterol levels

🔎 Where to find probiotics?

- Foods like yogurt, kefir, and fermented veggies.
- Probiotic supplements - must choose the correct strain and dose with evidence for your specific health goals🧘‍♀️💊

Bottom Line ⬇️

🌾 For optimal gut health, include a balance of both prebiotics and probiotics in your diet.

✍🏼If you need help figuring out how to include them (especially if you have IBS without irritating your gut) or need help to choose a suitable probiotic - reach out to a gut health dietitian (like me!) for personalized guidance! 💚

# GutHealthDietitian
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(Source: ISAPP 2019)

17/02/2025

Last week I shared a post on *why* gut health is important, now I am sharing my top tips on *how* to get those gut bugs happy and thriving! 💃🏼🦠

1. Aim to eat a variety of plant foods - why?
🍓eating a variety of plants each weeks supports a healthy gut, as evidence shows that including >30 different plant foods per week is associated with a more diverse (and healthier) gut microbiome!

2. Find time in your day or week to de-stress - why?
🧘evidence shows that chronic stress can reduce the diversity and number of good bacteria in our gut.

3. Enjoy more fibre containing foods - why?
🌱 fibre acts as ‘food’ or ‘fuel’ or ‘fertiliser’ to help grow the bacteria in our gut and also helps to promote more regular and well-formed bowel movements.

4. Include probiotic foods daily - why?
🥣 probiotics are defined as live microorganisms that, when administered in adequate amounts, confer a health benefit on the host. They can help support the bacteria that live with us and improve gut health!

5. Move your body and try to spend time outside in nature - why?
☀️🤸🏼exercise can help gut health by helping with stress management, constipation prevention and management and can also promote more good gut bacteria and greater diversity of gut bacteria for an overall healthier gut microbiome. Also, emerging research shows spending time outdoors can be beneficial for your microbiome, possibly leading to improved diversity of gut bacteria being a positive factor for overall gut health.

P.S. 👀 Do you have coeliac disease and are wanting some gut friendly gluten free recipes and meal ideas? If so, you will love the options listed in my new eBook Getting Started Gluten Free (only $19.95 AUD) - find it via the link in bio!

10/02/2025

So you’ve heard of gut health but what does it actually mean?? 🤔

And why should you care about your gut health?? 🤷🏽‍♀️

Swipe on through to see why 👉🏼👉🏼👉🏼

As a dietitian working in the area of gut health, IBS (irritable bowel syndrome) and other gut related issues such as coeliac disease and even bariatric surgery - I LOVE talking about gut health! 😍🤓💩🦠🧻🥝

Luckily enough, this February is supported by

Stay tuned and press follow 🤳 if you aren’t already to see more snippets of advice ✍🏼 on how to improve your gut health and why gut health is something that matters to EVERYONE! 🌏👥

04/02/2025

Introducing… 👀📣👀📣👀

The GF Dietetics Getting Started Gluten Free eBook! 📓

The solution to your confusion ⁉️around where to start with healthy balanced gluten free eating and to stop feeling unsatisfied or hungry between meals.

With the information and resources in the Getting Started Gluten Free eBook, you will go from;

● Feeling like it’s Ground Hog Day with your rinse and repeat go-to meals since your Coeliac Diagnosis, to being introduced to a whole new world 🌎 of new, tasty, easy and healthy gluten free meal ideas 💡

● Feeling like you have no clue 😵‍💫 whether your gluten free meals are meeting your nutrient needs or not 💊🌱, to thinking “HOLY HECK, I never realised it could be this easy!” 🤩

● Having the energy and vitality 🔥 to get through your day by choosing well balanced, nourishing meals and snacks with the nutrients you need to feel satisfied 🥰‌

And here is what is inside to make that happen ⬇️

● Over 20 different gluten free meal ideas and recipes, for breakfast, lunch, and dinner!
● A dietitian-approved gluten free snack list with homemade recipes and healthy grab and go supermarket options.
● Essential tips for adapting to gluten-free living for coeliac disease, including how to avoid cross-contamination.
● A simple 3-step formula for building balanced, nutritious meals.
● Handy templates for meal planning and shopping lists, plus a done-for-you example weekly meal plan.

If this sounds like it is for you, head to the link in my bio to get your very own copy today! 🥳

GF Dietetics

29/03/2026

19/02/2026

13/01/2026

07/08/2025

06/08/2025

05/06/2025

03/04/2025

31/03/2025

25/02/2025

17/02/2025

10/02/2025

04/02/2025

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