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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

16/11/2025

The average Aussie diet is often too high in animal products and processed carbs meaning that most of us need to drastically up our intake of plants to improve not only our gut health, but our health overall.

I like the ’40 plants in a week’ challenge - see if you can list every different plant food (ie. fruit, veggies, grains, legumes etc.) that you eat in a week and try to get to 40 or more. It can quickly become apparent that the same plant foods are on high rotation and there isn’t much variety!

A healthy microbiome relies on a diet rich in a diverse range of plants so get munching 🌽🥗🍎🥝

14/11/2025

To keep our gut happy we need to aim for at least 30g fibre each day - sounds like a lot but that’s only because we aren’t used to eating enough fibre anymore!

Not only do your beneficial gut bugs love fibre but it also helps keep you regular, assists in managing cholesterol levels and appetite, and even gives your skin a healthy glow.

Supercharge your fibre intake with these daily additions:
🥣 Add chia/flax/hemp/sunflower/pepita seeds to breakfast along with some fruit.
🥗 Try to have at least 3 different vegetables at lunch
🍚 When you have carbs, make sure they are the ones that take ages to chew - in other words they are full of wholegrains and aren’t processed! I’m talking brown rice, quinoa, beans and lentils

And if you can’t tolerate fibre? Get in touch as that is a gut issue not a fibre issue!

12/11/2025

You don’t always need fancy supplements to support your gut health, small, consistent habits often make the biggest difference.

Think:
🌿 Eating a variety of colourful plant foods
🚶‍♀️ Moving your body every day (even a quick walk at lunch counts)
🌾 Including complex carbs like quinoa, beans and lentils more often

These simple guidelines help nourish the diverse microbes that keep digestion, hormones, and immunity humming along.

Little shifts, done often, build long-term resilience.

10/11/2025

The gut and hormones are in constant conversation, and during peri/menopause, that chat gets a little noisier.

When your microbiome is thriving, it helps smooth out mood swings, support metabolism, and even reduce bloating.

When it’s struggling, those same symptoms can feel amplified.
That’s why I focus on helping women rebuild gut balance so your hormones have the support they need to settle into a new rhythm.

💛 If you’d like personalised support to nurture your gut and ease perimenopause symptoms, you can connect with me here:
👉 https://linktr.ee/bronwynquinn_nat

08/11/2025

Ever notice your gut bugs seem to have better taste than you?

They’re in there throwing a party over garlic, onions, oats, and asparagus while you’re still dreaming about chips.

Turns out, they’re just trying to help. Those foods feed the good bacteria that keep your digestion, hormones, and mood balanced.

Similarly, sugar cravings can be driven by inflammatory bacterial species demanding dinner!

So next time you crave something earthy and fibre-rich OR sugar-laden and processed, it’s probably not you.

It’s your microbes sending the menu.

06/11/2025

Your gut isn’t just about digestion, it’s a hormone helper too.

During peri/menopause, your microbiome helps regulate estrogen metabolism, influences inflammation, and even plays a role in mood.

When your gut bugs are happy, they can help smooth some of those hormonal transitions that feel anything but smooth.

So if things feel off, supporting your microbiome isn’t just good for your digestion, it’s supporting your whole hormonal rhythm.

04/11/2025

Antibiotics can be life-saving, but they don’t discriminate. They often wipe out the good guys along with the bad.

If you’ve had a course recently, think of your gut like a garden after a major storm.

It needs time, gentle care, the right seeds and some good fertiliser to grow abundant again.

Focus on fibre, hydration, and a variety of plant foods. In clinic if my clients have to take antibiotics for any reason I will have them take specific pre- and probiotics during and after the treatment period to mitigate the damage.

Small, consistent steps rebuild balance faster than any quick fix.

02/11/2025

We often talk about hormones during perimenopause, but your gut is quietly helping to run the show behind the scenes.

The balance of bacteria in your microbiome influences everything from mood and energy to how well your body processes estrogen.
And when that balance is off, symptoms can feel a whole lot louder.

This is where simple, science-backed support can make a difference, from food choices to lifestyle shifts and supplements that help your gut and hormones feel more at ease.

💛 If you’re ready to start supporting your microbiome and feel like a better version of yourself, let’s work together.

👉 Book your appointment here: https://linktr.ee/bronwynquinn_nat

31/10/2025

Flaxseeds might be tiny, but they’re mighty when it comes to hormone and gut support. 🌿

These little seeds are rich in lignans, plant compounds that can gently support estrogen balance, and they’re packed with fibre and omega-3s to help keep digestion regular and inflammation down.

Adding 1–2 tablespoons of ground flaxseed a day (in smoothies, oats, yoghurt, or sprinkled on salads) can make a subtle but meaningful difference for hormone health during perimenopause. Also amazing to help keep bowels moving!

It’s one of those simple, everyday habits that adds up over time, quiet, consistent nourishment for your body. 💛

PS grind enough for a week in a coffee grinder and keep them in the fridge so they stay fresh

30/10/2025

If you’ve noticed your appetite swinging from “can’t stop eating” to “nothing sounds good,” you’re not imagining it.

Hormonal shifts during perimenopause can influence hunger, cravings, and how your body uses energy.

Instead of fighting those changes, start planning for them.
Keep easy options on hand like pre-cooked proteins, soups, simple grains, or nourishing protein-rich snacks.

On low-appetite days, lighter meals that are still balanced help keep your blood sugar steady.

On hungrier days, lean into it, your body might be asking for extra fuel or nutrients.

Meal planning during perimenopause isn’t about control.
It’s about creating flexibility and kindness around food.

29/10/2025

Soy has carried a lot of confusion over the years.

It’s often labelled as “bad for hormones,” when in reality, the research paints a much more balanced picture.

Whole soy foods like tofu, tempeh, and edamame contain phytoestrogens, plant compounds that gently mimic estrogen’s effects.

For many women in peri/menopause, that means potential support for hot flushes, mood, and bone health. Bonus - soy can also support beneficial gut microbes and is a great source of plant-based protein!

The key is moderation and quality.
Skip the ultra-processed soy products and focus on whole, fermented, minimally processed forms.

When we look beyond fear and back at facts, soy can be a helpful part of a hormone-supportive diet.

28/10/2025

I know how confusing it can be trying to find the right supplements. One brand says this, another says that, and suddenly it’s a whole new full-time job.

That’s why I’ve created a little space where I’ve gathered the products I actually use and recommend for hormonal balance and gut health.

This month I’ve focused on supporting nutritional needs during peri/menopause - access via this link: https://linktr.ee/bronwynquinn_nat

Address

10/25 Old Barrenjoey Road
Avalon Beach, NSW
2107

Opening Hours

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

Website

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

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