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Louise Chamberlain Nutrition

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France
Pau
Louise Chamberlain Nutrition

Holistic Health and Nutrition Coach specialising in gut health, menopause, and support for families of children with IBD.

Practical support to heal your gut and thrive at every stage of life. A healthy diet is one of the cornerstones of good health. When we eat well, we have more energy, we feel better, and we reduce our risk of developing serious diseases. I'm passionate about helping people to reach their health goals with personalised food and lifestyle advice.

21/02/2026

If you're looking for a weekend breakfast that's easy on the gut, these high protein banana oat pancakes will hit the spot: https://louisechamberlain.com/high-protein-banana-oat-pancakes

16/02/2026

What’s your favourite breakfast? Does it keep you going until lunchtime? Maybe you need to boost your plant points with a delicious breakfast that supports your health.
https://louisechamberlain.com/your-winter-breakfast-upgrade-pimp-your-porridge-for-better-gut-health

13/02/2026

How will you be celebrating Valentine's Day? If your ideal Valentine's Day involves chocolate, here's some good news.
https://louisechamberlain.com/a-little-love-for-dark-chocolate-this-valentines-day

11/02/2026

With so much hype around protein, humble fibre is out of fashion. But fibre is an essential part of a healthy diet. It plays a central role in digestive health and is strongly linked to a lower risk of several chronic diseases. Are you getting enough? https://louisechamberlain.com/10-evidence-based-reasons-to-eat-more-fibre

01/02/2026

Many of us are living a life where “normal” is far from optimal. If you want to be the best version of yourself, I’d love to help you.

27/01/2026

Day 21: You Made It!
If you’re still here, you survived 21 days of posts focusing on your gut health! Thank you for staying with me.

Over these three weeks, we’ve explored how simple changes can make a big difference:
• Staying properly hydrated
• Eating more gut-friendly, fibre-rich foods
• Moving in a way that feels good
• The power of meal-planning
• Reducing consumption of UPFs
• Trying fermented foods

Let me know:
• What wins are you celebrating?
• Which posts or tips helped you the most?
• What would you like to know more about?

Want to go further? Small steps over 21 days add up, but having the right guidance can take it to the next level.
I’m now taking new clients for one-to-one coaching. Send me a message if you’d like to find out more.
Let’s keep the momentum going - you deserve it!

26/01/2026

Day 20 - Health doesn’t have to be all or nothing
We're nearing the end of our 21 day challenge. Have you managed to make some new habits stick?
If you’ve given up because you weren't able to do everything perfectly, this is for you.
So many women I speak to feel stuck in an all-or-nothing cycle with their health.
Perfect eating or “might as well give up”.
Daily workouts or nothing at all.
Motivation high, then gone because of one slip up.
But real, sustainable health doesn’t live at either extreme.
It lives in the middle, in the small, imperfect, repeatable choices you make most days.
You don’t need:
• A flawless diet
• Zero sugar, zero snacks, zero flexibility
• Hours at the gym
• Endless willpower
You need:
• To focus on delicious, nutrient dense foods
• To move your body in ways that you enjoy
• To support your gut, hormones and nervous system, not fight them
• To let go of the idea that one meal, one day, or one week makes or breaks your plan
• Choose “better” instead of “perfect”
Progress isn’t ruined because you skipped a walk.
Your health isn’t “off track” because you enjoyed a meal out.
Your body isn’t failing you - it’s responding to stress, life, hormones, sleep (or lack of it), and years of mixed messages.
If all you can manage is one small supportive choice today, that counts. Those small choices add up far more than short bursts of intensity.
So here’s your gentle reminder today:
You don’t have to do everything to do something meaningful for your health. And something is always better than nothing.

25/01/2026

Are you looking for healthy recipe inspiration? Need some quick, tasty weeknight dinners? is full of great recipes and their Five in 15 series is a winner. Each recipe contains at least five plants, which makes getting your 30 different plants a week a breeze. What’s your favourite?

25/01/2026

Day 19 – Early Night Reset - go to bed 30-60 minutes earlier than usual.

It’s Sunday - time to pause, reset, and prepare for the week ahead.

Today’s action will help give your body the rest it needs to start the week feeling calmer, clearer, and more resilient.
Sleep is one of the most powerful (and underestimated) tools for gut health. While you rest, your body is busy repairing the gut lining, regulating appetite hormones, calming inflammation, and supporting your immune system. A well-rested body copes better with stress, digests food more efficiently, and makes healthier choices more naturally.

When you don't get enough sleep, digestion is often one of the first things to suffer — bloating, cravings, low energy, and poor focus can all be symptoms of poor sleep.
If weekends tend to throw your routine off, tonight is a chance to gently realign without pressure. One earlier night can make a noticeable difference to how you wake up, how your gut feels, and how the week begins.

So this evening, give yourself permission to slow down.
• Dim the lights a bit earlier
• Put your phone down at least 30 minutes sooner
• Have a warm shower
• Sip a herbal tea
• Do some gentle stretching
• Read (something that doesn't set your pulse racing!)

A calmer gut, steadier energy, and a better week often start with sleep.

23/01/2026

Day 18 – Food Diversity Without Overwhelm
Eating a wide variety of foods is important for gut health. In a previous post, I talked about aiming for around 30 different plants a week. For some people, that idea feels motivating. For others, it can feel overwhelming — especially if you’re currently eating a fairly typical Western diet that’s lacking in fruits and vegetables.
The most important thing to remember is that gut health is not built overnight.
The key is to slowly widen the range of foods you eat over time. This gives your gut microbes a chance to adapt and respond positively. Some people notice mild changes in digestion when they increase variety - a bit more wind, changes in stool, or different sensations in the gut. That’s often a normal part of adjustment, not a sign that something is going wrong.
What tends to cause problems is trying to change too much, too quickly. Introducing lots of new foods at once can overwhelm both your digestion and your routine. Slow, steady changes are far more effective and sustainable.
Think in terms of rotation rather than revolution.
Here are a few simple ways to increase variety without adding pressure:
• Rotate vegetables rather than adding lots at once
• Add one extra vegetable to a dish you already cook regularly
• Use different herbs, spices, or flavourings with familiar foods
• Swap between a couple of grains, fruits, or protein sources you already tolerate well
These small shifts still expose your gut to a broader range of fibres and nutrients, which helps support a more resilient gut microbiome over time.
It’s also important to say this clearly: you do not need to eat foods that don’t feel good for you. Diversity should feel supportive, not forced. Listening to your body is part of good gut care.
Today’s focus isn’t on hitting a number. It’s simply about asking:
What’s one small, manageable change I could make this week?
That’s more than enough.

22/01/2026

Day 17 - How to feel fuller for longer
Choosing the right combinations of foods can help to reduce the desire to snack.
https://louisechamberlain.com/how-to-feel-full-for-longer

21/01/2026

Day 16 – Add some fermented foods
If you’re feeling bloated, sluggish, or just a bit “off” with your digestion, this little tweak can make a real difference.
Fermented foods are foods that have been broken down by beneficial bacteria. Think yoghurt, kefir, sauerkraut, kimchi, miso, or fermented vegetables. These foods naturally contain live bacteria that can support the balance of your gut microbiome.
And before you panic — this is not about eating large bowls of sauerkraut or forcing down foods you dislike. They can be a delicious addition to a meal.
When it comes to fermented foods, a little goes a long way.
Just one or two tablespoons a day can be enough to support digestion, immune function, and gut comfort. For many people, starting small actually reduces bloating rather than causing it.
Why are fermented foods so helpful?
They can:
• Support beneficial gut bacteria
• Improve digestion and nutrient absorption
• Help regulate bowel movements
• Support immune health
• Improve tolerance to certain foods over time
They’re especially helpful during times of stress, after illness, or when digestion feels sensitive.
If your gut is already a bit fragile, go gently:
• Start with a spoonful, not a serving
• Choose one type and stick with it for a few days
• Have it with a meal, not on an empty stomach
Good beginner options include:
• Live yoghurt or kefir
• Sauerkraut or fermented carrots
• Miso stirred into warm (not boiling) water
Small, consistent habits like this can lead to noticeable improvements in bloating, digestion, and energy over time. Many people are surprised how quickly their gut responds when they nourish it gently.
Let me know if you’d like me to share some recipes.

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