Leigh - GutFit Nutrition

01/28/2026

Recent studies showed this SHOCKING result 🤯 Does this mean you should stock up??

Let’s break it down in a way that actually makes sense 👇🏻

An analysis of 2 large case control studies found an inverse relationship between canned fish intake and incidence of colorectal cancer (PMID: 35458225). The studies looked at data from several areas in Italy. 🇮🇹 Higher intake of canned fish (tuna, mackerel and sardines in oil) was linked with lower incidence of colorectal cancer!

What could explain the results?

**⟶** The researchers thought it may be due to the omega-3 content of fish which plays an anti inflammatory and anti carcinogenic

**⟶** Another reason may be due to fish’s high content of selenium, an important mineral that has a protective effect against colon cancer

**⟶** Lastly, they thought it could have also been due to the intake of olive oil in the canned fish, as many italian varieties use olive oil to flavour the canned fish

My biggest takeaway?

Colorectal cancer is on the rise in young people, but diet plays a protective role! Canned fish are often cost effective, nutritious protein source & options without additives are also low FODMAP friendly. Choose options canned in olive oil for a better fat quality (and this could have protective benefits too).

Does canned fish feel like a yes or no food for you? Let me know in the comments below ↓

01/26/2026

I was asked by two clients in coaching calls last week (both in my Gut Harmony Method Program) - how long will it take to “fix” my microbiome? 🦠 🍲

These clients are working on many amazing diet changes together after intense use of antibiotics 💊 , and this was an awesome question to help support their expectations & guide their consistency. 📈

If you’ve been eating more fibre, taking supplements, implementing gut directed lifestyle changes (or planning to) and wondering how long it will take to see MEANINGFUL change...
..this week’s episode is for you!! 🎧 🎙️

💬 Comment EPISODE 41 & I’ll send you the link to tune in!

01/24/2026

You’ve been eating more fibre, started a low FODMAP diet, added some gut-directed lifestyle changes to your routine.. So how long will it take for you to “fix” your microbiome?

In episode 41 of the GutFit Nutrition Podcast, you'll learn:

✨ How long it takes for the microbiome to recover after a big disruption like antibiotics or food poisoning
✨Subjective measure the microbiome is improving
✨Why symptoms can improve before big microbiome shifts can occur
✨ Short term vs. long term impacts of diet, supplement protocols on gut microbiota composition

🎧 Tune into to Apple Podcasts here: podcasts.apple.com/ca/podcast/41-how-long-does-it-take-to-fix-your-gut-microbiome/id1809215958?i=1000746405421

🎙️ Listen on YouTube, Apple Podcasts, iHeart Radio or Amazon Music - Search GutFit Nutrition!

01/22/2026

Come spend the morning with me! ☀️ ☕️

Mornings are my super power! These steps are my non-negotiable habits I do EVERY day after waking up. Why? So I can feel energized, support my mood, and YES, digestion. 🙌

What are your non-negotiable morning routine activities?

01/22/2026

The new U.S. Dietary Guidelines for Americans (2025–2030) were published last week, and unsurprisingly, have sparked a wave of conflicting opinions online.
.. With ongoing controversy surrounding the “Make America Healthy Again” (MAHA) public initiative and its key players, I feel it is becoming increasingly important to take an unbiased, evidence-based look at what these guidelines actually recommend and how they can support public health.

While controversial, my professional perspective is that the guidelines closely align with how I eat and practice currently. The caveat, of course, is the need for individualization – particularly for athletes with varying carbohydrate needs, those following therapeutic dietary approaches (e.g., low FODMAP, low histamine), and individuals managing metabolic conditions or complex health concerns.

Interpreting and using these guidelines, we need to remember that the U.S. and Canadian food guidelines are exactly that: guidelines. They are not intended to be a perfect fit for every individual, but rather a general starting point that offers positive direction.

Below, I share my thoughts and critical analysis of the new guidelines! What are your thoughts about the changes?

https://www.leighmerotto.com/blog/diet-guidelines-for-americans-2025-gut-performance-dietitian-take

The new U.S. Dietary Guidelines for Americans (2025-2030) were published last week, and, unsurprisingly, they’ve sparked a wave of conflicting opinions online.

01/21/2026

➡️ Hives, flushing, bloating, rashes - What is histamine intolerance & why does it overlap with IBS? 😓 🤧 🥵

I loved my in depth discussion with fellow GI Dietitian and expert all about how to ACTUALLY manage histamine intolerance without over restriction and a slew of supplements.

🎙️Comment EPISODE 36 to watch + listen! ⬇️⬇️

01/19/2026

“Gut health” is a trendy term these days… but it doesn’t have to be complicated. 👀

You know when your gut is in excellent shape - it truly impacts your whole body - it plays a role in mood and mental health, hormonal systems, metabolic health, immunity and more.

But, how many times have you said “I’m going to improve my sleep routine” or “I need to do my pelvic floor exercises daily,” but then fell off the habit after a few days or weeks?

It can be hard to stick to those habits you know are good for your gut, so I introduce to you… Microhabits!

Microhabits work because they:

✔️ Support digestion without overwhelm

✔️ Reduce stress on the gut-brain connection

✔️ Are easier to stay consistent with (aka: they actually stick)

Swipe through for 5 simple microhabits I focus on with my IBS & gut health clients to help support digestion, energy, and symptom management. 👉🏻

If you want more support actually sticking to your gut-supportive habits…

👉 Grab my FREE Gut Glow Habits Tracker!

It’s designed to help you build consistency, reduce overwhelm, and support your digestion day-by-day.

Comment HABITS below and I’ll send it straight to your inbox! 📥

01/18/2026

📊 Did you know there’s been a 2% annual increase in colon cancer cases in adults aged 20-39 since the 1990s?

We need to spread the word… Colorectal cancer is NO longer just a concern for older adults. 💔

But, the encouraging news is that many cases are preventable! ✅

🎙️ In our latest episode, colorectal surgeon and prevention advocate Dr. Zuri Murrell shares how you can feel more confident using evidence based tools to reduce your own risk for colorectal cancer!

Dr Zuri currently serves as the Medical Director of Outreach and Quality Integration at Cedars- Sinai Medical Center.

💡I really enjoyed our empowering conversation & I believe it will be valuable for those of you looking to be proactive about your colon health too!

💬 Comment EPISODE 40 below! ⬇️

01/17/2026

📊 Did you know there’s been a 2% annual increase in colon cancer cases in adults aged 20-39 since the 1990s?

We need to spread the word… Colorectal cancer is NO longer just a concern for older adults. 💔

But, the encouraging news is that many cases are preventable! ✅

🎙️ In our latest episode, colorectal surgeon and prevention advocate Dr. Zuri Murrel shares how you can feel more confident using evidence based tools to reduce your own risk for colorectal cancer!

Dr Zuri currently serves as the Medical Director of Outreach and Quality Integration at Cedars- Sinai Medical Center.

💡I really enjoyed our empowering conversation & I believe it will be valuable for those of you looking to be proactive about your colon health too!

🎧 Tune into to Apple Podcasts here: podcasts.apple.com/ca/podcast/40-colorectal-cancer-in-your-20s-30s-and-40s-a/id1809215958?i=1000745562950

🎙️ Listen on YouTube, Apple Podcasts, iHeart Radio or Amazon
Music - Search GutFit Nutrition!