Sprout Nutrition

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Sprout Nutrition

Sprout Nutrition is a dietetic practice specialising in plant-based diets, Irritable Bowel Syndrome (IBS) & women's health. Instagram:

06/03/2026

Some handy options for treats for when you are in a calorie deficit and craving something sweet. Including small, portion controlled treats like these from time to time can still fit within a calorie deficit and help make things feel a lot more sustainable.

All of these are under 100 calories per serve and easy to find at Coles or Woolworths.

Fat loss doesn’t mean you have to cut out all treats or only eat “healthy” alternatives. Sometimes you just want the actual thing, and that’s fine

27/02/2026

Swipe across for low FODMAP pre workout snack ideas. Fuelling with carbohydrates before workout sessions is really important to optimise performance and get the most out of your training. A lot of pre training snack options tend to be high FODMAP, so for those of us with IBS/ following the low FODMAP diet, it might not be the most ideal option.

A snack with 25-30g quick acting carbs around 30-60 mins before training that is also:
✅ low fat
✅ minimal fibre
✅ low fodmap

so you don't get un upset gut during training are ideal.

Fat and fibre are great in general… just not right before you start jumping, sprinting or doing threshold reps. They slow gastric emptying, which increases the chance of bloating or urgency mid session.

Don't forget to save these options.

19/02/2026

Combining protein + fibre together helps improve satiety (feeling fuller for longer)
Protein helps reduce hunger hormones, and fibre adds bulk and stabilises blood sugar. Together they help you feel fuller for longer and reduce mindless snacking later in the day.

These are some examples of snacks high in both protein + fibre to include throughout the day to help reduce cravings.

✅ Soy yoghurt with soy protein crisps (protein) + chia seeds & fruit (fibre)
✅ Berry smoothie - protein powder & soy milk (protein) fruit & chia seeds (fibre)
✅ Wholegrain crackers (fibre) with edamame (protein) & avocado (fibre+ healthy fats)
✅ Choc protein chia pudding - Chia & fruit (fibre) soy milk + soy yoghurt (protein)
✅Fava beans + nuts (protein + fibre)
✅Roasted edamame and seeded bar (protein + fibre)

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16/01/2026

Make 2026 the year you shift your mindset from extreme ➡ sustainable.

If what you’re doing only works when life is calm, you’re highly motivated and everything goes perfectly, it’s not sustainable. Real progress comes from habits you can repeat on your normal days.

Some mindset shifts to focus on 👇

Drop the all or nothing approach. You don’t need to be perfect to make progress.
✅ Stop trying to survive off coffee and a salad all day. Under eating usually backfires with cravings, low energy and overeating later.
✅ Don’t assume you’ve “ruined” your day because you ate something higher calorie. You really haven’t. It’s the spiral afterwards that makes the biggest difference, not the food itself.
✅ Enjoy your food
✅ Don’t wait for life to get less busy (it won’t). Focus on building habits that fit your schedule, not the other way around.

Your progress won’t come from one perfect day, it’ll come from what you do most days.

09/01/2026

Healthy habits to focus on this week so you can nail your health & nutrition goals 📋 💬

✅ adding colour to your meals (fruit or veg) aim for at least 1/2 plate at each meal
✅ drink a full bottle of water before lunch
✅ schedule in a time for your movement / exercise and stick to it. Minimum of 20-30 mins daily
✅ prep your breakfast
✅ pair your carbs with a protein & healthy fat
✅ get 7-8 hours of sleep

Once you get the basics figured out, its a lot easier to add on new habits

06/01/2026

New Year’s resolution reminders. You don’t need to have your whole life planned out in the first week of Jan.

If your plan only works when you’re highly motivated, it’s probably not sustainable.

Overhauling your diet, cutting foods, and setting unrealistic goals can feel motivating short-term, but it’s rarely what leads to real, lasting results.

What actually works:
• focusing on 1–3 habits at a time
• setting action based goals (not outcome based ones)
• keeping meals simple and repeatable
• prioritising consistency over perfection

Small changes done consistently will always beat an all or nothing approach.

05/01/2026

My 2026 ins & outs from a dietitian 💚✨

23/12/2025

your IBS survival guide for the christmas season 🎄 swipe across for my tips to navigating the bloat during the holiday period 👉

12/12/2025

Doing these things might make your gut symptoms worse as well as being a waste of money. Often it’s the simple, consistent habits that make a bigger difference than any quick fix, so it’s worth knowing what actually helps 👉

07/12/2025

Christmas gift guide 🎄 health and nutrition edition 🥑 If you’re stuck for ideas (or need something to send when someone asks “what do you want?”) these are the things I use daily as a dietitian, recommend to clients, or have sitting on my own wishlist.

1. spices - I use these every single day. They make food taste incredible without relying on extra oil or salt.

2. blender - the easiest way to boost fruit + veg, especially coming into summer.

3. Glass meal prep containers - Amazon

4. Matcha kit

5. measuring cups - aesthetic, practical and actually nice to use.

6. Baccarat non stick fry pan

6. - Perfect for tasty drinks without added sugars

7. Cook books - My high protein plant protein recipe ebook (link in bio)
low FODMAP cookbook

8. Magnet meal planner & grocery list

28/11/2025

If you’re constantly hungry at night, craving sugar, feeling “out of control” on weekends, or bloated by the afternoon… it’s probably not willpower. These are 4 mistakes I commonly see and all of them are fixable with small, consistent changes.

22/11/2025

The low FODMAP diet isn’t a forever plan, it’s a short term strategy designed to reduce symptoms and help you identify your personal triggers

If you’ve been stuck in the elimination phase for months (or even years) this is your sign to take the next step

Why staying in elimination too long is not ideal:

👉🏻 It limits your fibre and prebiotic intake, which can
reduce beneficial gut bacteria

👉🏻 It increases risk of nutritional deficiencies, especially those on a plant based diet (iron, calcium, zinc etc)

👉🏻It increases food related stress and anxiety

👉🏻It can make your gut more sensitive over time?

👉🏻You never truly learn which foods you tolerate

Once your symptoms settle, the goal is to reintroduce and discover which FODMAP groups you react to so you can create a balanced, personalised plan that supports your gut long term

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Melbourne, VIC

Website

https://www.sprout-nutrition.com.au/

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