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Gia Stewart Dietitian

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Kiama, NSW
Gia Stewart Dietitian

Women’s Health Dietitian - specialising in fertility, perimenopause, menopause, PCOS and endometriosis. Princess Peri FREE Webinar.

Visit:
https://giastewartdietitian.com.au/webinar/ Accredited Practising Dietitian
Fertility Dietitian
Nutritionist
HCANZA - Accredited Health Coach
Bariatric Dietitian
Trained on the use of a low FODMAP diet for IBS by Monash University

18/11/2025

Are you on a GLP-1 and want to know how to best support good nutrition habits that work alongside it? Here are a Dietitian's quick tips to meal planning:
1. Eat enough protein rich foods to help keep you feeling full, your blood sugar stable and supports fat loss whilst on a GLP-1. Ensure you’re meeting your protein goals daily to help prevent muscle wasting and fat loss.

2. Consume healthy fats to help slow down digestion, reduce inflammation in the body and help keep the blood sugar stable.

3. Include enough fiber rich foods, such as: whole grains, beans, nuts and seeds and berries. These fuel your gut microbiome, slow carbohydrate digestion and keep you satiated.

4. Consume fermented foods like sauerkraut and kimchi. These are great for feeding our gut microbiomes, creating short chain fatty acids and further supporting a healthy metabolism and fat loss.

Need extra support on your GLP-1 or weight loss journey?
Book in with us today through the link in my bio.

13/11/2025

Here are 10 high fibre foods to add in if you have IBS or Endometriosis:
✨Oatmeal
✨Carrots
✨Beetroots
✨Pumpkin Seeds
✨Kale
✨Zucchini
✨Chia seeds (soak first)
✨Quinoa
✨Cabbage
✨Kiwi

Extra bonus is that kale and cabbage are a type of cruciferous veg which research shows to help clear out excess estrogen.

Want to learn more quick nutrition tips for Women's Health conditions? Make sure you're following me

12/11/2025

Dietary fats are ESSENTIAL for hormone production, including Estrogen, Progesterone, and Testosterone.

We also need healthy fats to:
💛 support cell membrane structure
💛heart health
💛brain health
💛mood regulation

So what are these amazing healthy fats I am referring to?

❤Extra virgin olive oil
❤Nuts & seeds
❤Flaxseeds
❤Chia seeds
❤Fatty fish
❤Avocado
❤Eggs

Simple ideas to get in more healthy fats:
💚Adding Avocado to your eggs in the morning
💚Nuts as a snack
💚Drizzle olive oil on your afternoon salad
💚Salmon and veggies for dinner

Want to learn more quick nutrition tips? Make sure you're following me Gia Stewart Dietitian

11/11/2025

Do you have Endometriosis or Adenomyosis? Have you ever considered adding in a magnesium supplement to help support your body?
Magnesium is a supplement that can be taken internally or absorbed through the skin. It has anti-spasmodic effects that promote muscle relaxation.
Stress can deplete our magnesium stores quite easily, so it is important to get enough of this essential mineral and electrolyte.

Try adding in magnesium bath flakes to your next soak 🛀 or talking to your Doctor 🥼or Dietitian about adding in an oral magnesium supplement. There are multiple forms of magnesium supplementation, so it is best to talk with your GP or dietitian to take the right form for you as well as the right dosage.

Do you want to learn more about supplementation for Endometriosis (or other specific conditions?) Book in with us today through the link in my bio.

07/11/2025

Looking for delicious, hormone balancing recipes? I am a Registered Dietitian who created these simple, quick and mouth watering recipes specifically for you!
They are Fibre filled and protein packed!
Complete with 2 weeks of meal plans and grocery lists.

Grab the full recipe ebook through the link in my bio today. 💞

06/11/2025

Are you looking to boost your progesterone production naturally?
Food plays a vital role in our hormone production.

Try adding in these nutrient dense foods to your diet regularly to increase progesterone production:

🍣Salmon, tuna, walnuts, and shellfish. These foods are rich in omega three fats!

🍓Strawberries, capsicum, broccoli and oranges for vitamin c!

🥗Spinach and broccoli for folate and zinc.

🍫 Dark chocolate, spinach and pumpkin seeds for magnesium

🍤Chickpeas, pumpkin seeds & oysters for zinc

Tell me which one is your favourite food that you're excited to add in by leaving me a comment below🔽

05/11/2025

My Top 3 Supplements for PCOS

While supplements aren’t a magic fix, the right ones can support hormone balance, reduce symptoms, and improve insulin sensitivity especially when paired with nutrition and lifestyle changes. Here are my go-to’s:

1️⃣ Myo-Inositol
✔ Supports insulin sensitivity
✔ Helps regulate menstrual cycles
✔ May improve ovulation and egg quality
💡 Great for those with irregular cycles or fertility goals

2️⃣ Berberine
✔ Helps lower blood sugar and insulin
✔ May reduce testosterone levels
✔ Supports cholesterol and weight management
💡 A natural option with similar benefits to metformin (but chat with your provider first!)

3️⃣ Magnesium
✔ Supports blood sugar control
✔ Reduces PMS symptoms and inflammation
✔ Helps with mood, sleep, and stress
💡 Often low in women with PCOS — and very underrated!

Which supplement is right for you and fits your health goals? It is important to NEVER self-prescribe, as dosage matters.
DM me to book an appointment, and let’s create a personalised plan to help improve your PCOS symptoms.

04/11/2025

Are you looking for blood sugar balancing breakfast options?
I’m a Women’s Health Dietitian, specialising in PCOS & insulin resistance and here are 4 breakfast ideas you can add in this week!

✨Chia seed pudding: rich in omega three’s, plant based protein and fibre! You can add collagen or protein powder to this to boost your protein intake in the morning

✨Egg 🥚omelets: Eggs are rich in protein, healthy fats like omega three’s and a great option to add in tons of flavor and volume through veggies. Think mushrooms, zuchinni, capsicum, onion, spinach.

✨Smoked salmon🍣 on whole grain toast🍞. Salmon has EPA and DHA which help to decrease inflammation related to pcos, protein which helps stabilize the blood sugar levels in the morning. Whole grain toast is rich in plant based fibre and slow digesting carbohydrates. Optional: you can add avocado for more fibre and omega three’s!

✨Protein Oats🌾: I have an amazing, delicious recipe for this in my happy hormone kitchen recipe ebook (link is in my bio). Add in chia seeds, whole grain oats, protein powder and berries and this breakfast is sure to keep your blood sugar stable for hours.

31/10/2025

Starting out on your breastfeeding journey can feel overwhelming. After all you are leaking from places you never have before, you are “on” constantly around the clock🕚 and sleeping😴 far less than ever before.
So here are quick, attainable tips from a Registered Dietitian:
⭐️Eat enough fuel. Your body is going through a lot to simply recover from the birthing process and then to be the exclusive fuel source for your growing baby. So remember, eating enough in this time frame is essential to milk supply.

⭐️Getting the nutrients necessary for baby continuing to grow and mama’s recovery postpartum (which can take up to a full year!

⭐️hydration: aiming for 16 cups/day, including electrolytes

⭐️Sleep & recovery; nap when the baby naps and prioritise rest and recovery

⭐️taking your prenatal/postnatal vitamins daily

Make sure you’re following @‌GiatewartDietitian for more tips and tricks.

Address

2/89 Manning Street
Kiama, NSW
2533

Opening Hours

Monday	9am - 4pm
Wednesday	9am - 5pm
Thursday	9am - 8pm
Friday	9am - 5pm

Website

http://www.giastewartdietitian.com.au/

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