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Gut Healthy Dietitian

Gut Healthy Dietitian Nutrition Counseling Services

11/16/2025

This butternut squash bowl has everything your body loves: leafy greens, hearty grains, roasted brussel sprouts, and sweet squash for that perfect balance of fibre, vitamins, and flavour.

A cozy, nutrient-packed meal that fuels you from the inside out 🧡

11/13/2025

Tofu + IBS = confusing combo? Let’s simplify 👇
Silken tofu is high FODMAP, but firm tofu is low FODMAP — all thanks to how much water (and FODMAPs) are pressed out.
If you’re still feeling symptoms, try a Beano supplement or switch to tempeh, a fermented, gut-friendly soy option.

Looking for more info? Check out the article by following this link: https://guthealthydietitian.com/is-tofu-low-fodmap-the-not-so-straightforward-truth/

11/03/2025

A balanced breakfast should keep you satisfied and support your gut health — and these raspberry overnight oats do just that.
Rich in fibre, protein, and antioxidants, they’re a quick and nourishing start to your morning.

Recipe (for 1 serving):
- 1/2 cup rolled oats
- 2 tbsp chia seeds (or 1 tbsp of chia seeds + 1 tbsp ground flaxseed)
- dash of cinnamon
- 1/4 cup greek yogurt of choice (I used plain)
- 2/3 cup milk of choice (I used 1%)
- 1 tbsp maple syrup (or sweetener of choice)
- handful of raspberries

1) Mix oats, chia seeds and cinnamon in a container with a sealable lid
2) Add greek yogurt, milk and maple syrup
3) Refridgerate for at least 4 hours, or ideally overnight; store in an air-tight container in the fridge for up to 4 days
4) When ready to eat, top with raspberries, and enjoy!

TIPS:
-> Add in protein powder for some extra protein
-> Use any fruit of choice (apples, strawberries, blueberries, bananas , you really can't go wrong!)
-> Play around with different flavour combo's

This recipe is great for meal prep and those on-the-go mornings! Give it a try and let me know how how you like it!

10/31/2025

Are you wondering if you should be eating oatmeal to help with IBS? It depends. There are many amazing benefits of oats, including improving stool consistency, lowering cholesterol and reducing abdominal pain and bloating. But, oats may trigger digestive discomfort for some.

Want to read more on this and other topics? Check out our blog post: https://guthealthydietitian.com/is-oatmeal-good-for-ibs/

10/29/2025

Fibre isn’t just about digestion — it supports heart health, blood sugar control, and a thriving gut microbiome.
Here are 10 surprisingly high-fibre foods you may already love (hello, avocados and popcorn!).
Adding just a few more grams each day can make a big difference!

10/25/2025

These apple pie overnight oats are a delicious and healthy breakfast option that taste like dessert! They only take 5 minutes to prep the night before a delicious on-the-go breakfast the next morning!

I hope you love this recipe as much as I do, these are: naturally sweet, quick, easy and delicious.

10/21/2025

A balanced gut starts with balance on your plate, even when it comes to dessert.

These no-bake cheesecake jars combine probiotics, fiber, and antioxidants in a simple, nourishing dessert.

Here’s why these jars are a gut miracle:
🥣Greek Yogurt - Provides live probiotic cultures that support a healthy gut microbiome
🍓Berries - Rich in prebiotic fiber and polyphenols that nourish beneficial bacteria
🌾Whole-Grain Graham Crackers - Provide fiber for regularity and microbial diversity
🌱Chia Seeds - Add soluble fiber and omega-3s to support the gut lining
🍯Honey or Maple Syrup - A natural touch of sweetness with less refined sugar

This recipe is creamy, tangy, and nutrient-dense! A satisfying option for those who want something sweet without compromising gut health.

10/07/2025

Gut Healthy Dietitian is now on-site at the Eir Centre! Fuel your health journey with our expert nutrition support ✨

Our Registered Dietitians are here to guide you—whether in-person at the Eir Centre or virtually from wherever you are. 🌎💻

💡 Choose from single sessions or ongoing packages designed to keep you accountable and on track with lasting lifestyle changes.

📍 Ontario residents: Your benefits may cover dietitian services—check with your provider!

Book your appointment today and take the first step toward your nutrition goals. 🌿

09/29/2025

Feeling bloated or dealing with gut discomfort? 🥴💨Understanding the difference between bloating and inflammation can help you know when it’s normal, and when it’s a sign to pay closer attention.

💨Bloating is usually temporary. It’s often associated with symptoms like fullness, tightness, or swelling, and burping. Most of the time, it goes away within a day or two as your digestion catches up.

💥Inflammation is different. It’s your body’s immune response to injury, infection, or irritation. In the gut, it causes swelling, pain, diarrhea, or even blood in your stool. Conditions like IBD or celiac disease can trigger inflammation.

🌱Low-FODMAP foods can help reduce bloating and eat gut discomfort. By limiting hard-to-digest carbs, you can reduce gas, swelling, and tightness. While it doesn’t cure inflammation, it can help minimize flare-ups and give your gut a break.

💡The takeaway: Bloating is usually short-term, but inflammation may signal a deeper issue. Listen to your body, and adjust your diet to support gut health!

If you are ready to tackle your digestive symptoms book with one of our gut specialized dietitians. Booking link in bio!

09/28/2025

Fiber isn’t just about digestion—it fuels your gut health, keeps you full and energized, and even lowers your risk of disease long-term. Yet most of us only get about half the recommended amount each day.

Swipe ➡️ to learn:
✔️ Why fiber matters
✔️ How much you actually need
✔️ The best high-fiber cereal picks (classic + gluten-free!)
✔️ Tips for mixing, topping, and balancing your breakfast bowl

🌾 Remember: small swaps = big health wins. Your breakfast matters!

08/13/2025

Your gut does more than just digest food - it’s actually a powerful communicator with the rest of your body. From energy levels and focus to immunity and mood, your gut plays a quiet but central role.

When your gut is in balance, your whole body feels the benefits. When it’s not, it lets you know in subtle (and sometimes not-so-subtle) ways.

So listen in. Whether it’s a food that doesn’t sit right or a feeling you can’t shake, your gut may be telling you something worth hearing.

07/25/2025

Without a doubt, smoothies are one of the easiest ways to get extra plant foods into your diet, and they can be a great option for people who don’t feel hungry in the morning, or are wanting to increase their protein intake.

This has been mg go-to smoothie base recipe for years and years. It’s refreshing, nutrient-packed, and just the right amount of sweet 🍌🍍🥬

💚 Full of fiber, antioxidants, and omega-3s
💚 Great for breakfast on-the-go or at home
💚 Full of plants! Use a mixed frozen fruit blend to bump the plant points even more

📝 Save this recipe—you might find yourself drinking it on repeat too.

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https://guthealthydietitian.com/

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