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Bronwyn Quinn Naturopathy

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Avalon Beach, NSW
Bronwyn Quinn Naturopathy

BHSc Naturopathy - I am a clinical naturopath and nutritionist practising in Avalon on Sydney's nort

Integrative Health Collective, 10/25 Old Barrenjoey Rd, Avalon Beach, NSW 2107

10/03/2026

Chia pudding isn’t glamorous.
It’s just… steady.

In perimenopause, blood sugar doesn’t bounce back the way it used to. If breakfast is light or mostly carbs, you often feel it later. Shaky. Hungry. Irritable. Reaching for something sweet by mid-morning.

Chia works because it slows things down. The fibre helps. The omega-3s help. Add some protein and it keeps you fuller for longer.

It’s not about perfection.
It’s about giving your body something stable to work with first thing in the day.

Sometimes the simplest breakfasts are the most supportive.

08/03/2026

Omega-3s support inflammation, brain health, joints, and mood, all areas that can feel more sensitive in peri and menopause.

You don’t always need capsules to get enough. Starting with food is always the way to go.

Think chia and flaxseeds in breakfast, walnuts as a snack, and oily fish a few times a week if you enjoy it (salmon, mackerel, anchovies, sardines and herring).

Sprinkle ground flax and chia into something you already eat, like yoghurt, oats, or smoothies, instead of trying to remember a new habit.

06/03/2026

Phytoestrogens aren’t about “replacing” hormones. They gently interact with estrogen receptors and can be supportive for some women during this transition.

You’ll find them in foods like flax, chia, soy, lentils, chickpeas, and whole grains. They work best as part of a regular pattern, not as a one-off fix.

More isn’t better. Consistency usually is.
Aim to include one phytoestrogen-rich food most days, rather than loading up all at once.

04/03/2026

You can eat “healthy” and still feel flat, bloated, or constantly hungry in perimenopause.
That’s not failure. It’s feedback.

What worked in your 30s often doesn’t land the same way in your 40s and 50s. Hormones shift, digestion slows, and blood sugar becomes less forgiving.

Eating for this phase is less about rules and more about support. More fibre. More protein. More steady energy.

If your breakfast leaves you hungry by mid-morning, add protein and fibre before cutting calories.

02/03/2026

A heads up around how some common reflux/gastritis medications can affect gut health. By changing stomach acid levels, they can sometimes create conditions that allow unwanted bacterial changes to occur in the gut.

It’s not something everyone experiences, but it’s important to be informed about possible side effects when using these medications.

Awareness is key. Understanding how medications interact with digestion and affect the gut is an important missing piece. Monitor your symptoms anytime you start a new medication!

28/02/2026

SIBO recovery loves to play the “two steps forward, one step back” game.

Your gut is healing… but also occasionally sending you little reminders that it still has opinions.

Some days you’ll feel great.
Some days you’ll swear you’re back at square one.
Spoiler: you’re not. That’s just how this journey moves: messy, human, and a bit unpredictable at times.

You’ll feel steadier as you move further through treatment and tolerance levels improve, allowing for gradual reintroduction of all the foods you’ve been avoiding for so long.

27/02/2026

SIBO doesn’t usually return because you “did something wrong.

It comes back because the thing that allowed the overgrowth in the first place is still quietly sitting there in the background.

Slow motility, stress, constipation, some medications, the bacteria just take the chance to grow again.

Treating the overgrowth helps for the moment, but treating the why is what creates long-term relief.

26/02/2026

SIBO protocols should never feel like punishment.

The goal isn’t to shrink your food choices forever. It’s to understand what your gut can handle right now, then widen things over time.

Biphasic diets are popular but not easy to do and definitely not required as part of treatment.

22/02/2026

Your gut needs breaks between meals to activate its natural “clean-up wave.”

This sweeping motion moves food and bacteria downward so things don’t sit and ferment.

When meals or snacks are too close together, that wave never fully kicks in.

A simple way to support this: aim for one stretch in your day where you leave a little more space between meals and see how your digestion responds.

Even small shifts in timing can ease bloating and help your gut find its rhythm again.

20/02/2026

The Tarkine is one of the last ancient wilderness regions left on earth.
I’m running the 22km Takayna Trail to help protect this irreplaceable place.

You can learn more about why it matters here:
https://www.patagonia.com.au/blogs/films/takayna

And if you’d like to support my run, you can sponsor me here:
https://takaynatrail2026.raiselysite.com/bronwyn-quinn

Every contribution helps defend this extraordinary landscape.

18/02/2026

Antibiotics can help clear a bacterial overgrowth in SIBO, but they don’t change why it happened.

If motility is slow, if stress is high, or if the gut isn’t moving food forward the way it should, the same pattern often returns. Relapse rate is high.

Long-term progress usually comes from treating the root drivers, not just wiping out bacteria.

There is a more effective way of addressing SIBO without using antibiotics, but addressing the drivers is equally as important.

Address

10/25 Old Barrenjoey Rd
Avalon Beach, NSW
2107

Opening Hours

Tuesday	8am - 6pm
Wednesday	8am - 2pm

Website

http://www.bronwynquinn.com.au/

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