Nishtha Patel - The Gut Expert / Functional Medicine

Nishtha Patel - The Gut Expert / Functional Medicine Nishtha is a clinical nutritionist and functional medicine practitioner. Specialising in Gut health

If you’re exhausted, low in iron or struggling with migraines your body may be lacking an often overlooked nutrient. Mos...
27/04/2026

If you’re exhausted, low in iron or struggling with migraines your body may be lacking an often overlooked nutrient.

Most people rarely think about vitamin B2 (riboflavin). Yet it plays a key role in energy production, iron metabolism and nervous system function.

Without enough B2, the body may struggle to use iron efficiently, energy production can be impaired and certain metabolic processes do not function as they should.

This is one reason some people continue to feel tired despite making dietary changes or taking supplements.

Swipe through to learn:
→ Common signs that may be linked to low vitamin B2
→ Who may be at higher risk including those with gut disorders, chronic stress or restrictive diets
→ Food sources naturally rich in vitamin B2
→ Practical steps to help support adequate intake

Save this post for future reference.

If this resonates, consider sharing it with someone who feels persistently tired despite trying to improve their health.

Follow for clear evidence based guidance on gut health and nutrition.

16/04/2026

Tiny spice, powerful gut benefits 🌿

Cloves are one of the most underrated ingredients in your kitchen. If you struggle with bloating, sluggish digestion or discomfort after meals, this small pantry staple is worth paying attention to.

Here is what cloves can support in the body:

✔️ Support digestion by stimulating digestive enzymes
✔️ Contain compounds such as eugenol with antimicrobial properties
✔️ Provide antioxidant compounds that help reduce oxidative stress
✔️ May support oral health and help freshen breath (help temporarily with tooth ache!)
✔️ Can help ease mild digestive discomfort when used in cooking

How to use them? Keep it simple. Add whole dried cloves into cooking such as dals, rice, stews or chai. They can also be added to warm water with ginger as part of traditional digestive support.

Small habits like this help build long term digestive health. Not through extremes, but through consistent use of whole foods that support the body naturally.

💬 Save this post so you remember to use cloves more often, and tell me below: do you already cook with them or is this something new for you?

Follow for practical gut health tips and simple nutrition habits that support real change.

13/04/2026

Sometimes a little something sweet is exactly what the body needs. It does not always have to mean ultra processed or full of ingredients you cannot pronounce.

These tahini oat and cinnamon cookies are one of my favourite ways to satisfy a sweet craving while still supporting blood sugar balance and gut health. They are naturally rich in healthy fats, fibre and warming spices that help keep you fuller for longer.

Perfect with a cup of tea when that mid afternoon slump hits or when you want a gentle sweet treat after dinner without the crash.

Tahini Oat & Cinnamon Cookies
Makes 6 to 8 small cookies

Ingredients
½ cup tahini, smooth and well stirred
¾ cup oats, quick oats or blended into coarse flour
½ to 1 tsp ground cinnamon

Optional
1 to 2 tsp maple syrup if you prefer them slightly sweeter
1 to 2 tbsp warm water if the mixture feels dry

Method
Preheat oven to 170°C and line a baking tray.
In a bowl, mix tahini, oats and cinnamon until a soft dough forms.
If needed, add a tablespoon of warm water to bind.
Roll into small balls and gently flatten on the tray.
Bake for 10 to 12 minutes until just set.
Allow to cool slightly as they firm up while cooling.
Do not overbake as soft and tender is the goal.

Save this for when the sweet cravings hit and you want something simple, nourishing and satisfying.

08/04/2026

Elimination diets can be a very useful starting point when you are trying to identify foods that may be triggering symptoms. They create clarity and often give the gut a chance to settle.

However elimination is never meant to be forever.

Endless restriction can do more harm than good. The gut microbiome thrives on diversity and without variety you risk weakening resilience, reducing beneficial bacteria and increasing food sensitivities over time.

The real goal is not to remove foods indefinitely. It is to understand your triggers, calm inflammation then carefully reintroduce foods to rebuild tolerance and support a healthy diverse microbiome.

Restriction is a tool not a lifestyle.

If you have been stuck on a restrictive diet for months or even years and still feel unwell, it is often a sign the deeper root causes have not yet been addressed.

Don’t forget to follow and save if you want more gut friendly tips ✨

In a hurry and worried about what to eat or feed the family? Here is a quick and easy way to create a nutritious meal wi...
02/04/2026

In a hurry and worried about what to eat or feed the family? Here is a quick and easy way to create a nutritious meal with no cooking, ready in less than 10 minutes. It is packed with protein, fibre, healthy fats and gut-loving prebiotics and probiotics. It ticks all the boxes and keeps you satisfied for hours. Here is my simple formula.

Start with a base of greens. Anything works, and mixing them is even better. Lettuce, rocket, kale, or whatever you have in the fridge.

Then add your grain. Buckwheat, quinoa or brown rice all work well. Use what you enjoy or have ready.

Next add your beans. Chickpeas, fava beans, cannellini beans, black beans or kidney beans are all great options.

Add as many colours as you can. Think red cabbage, carrots, bell peppers and anything else you have available.

Now add your protein source. Tofu, tempeh, chicken, turkey, fish, eggs or edamame beans all work well. Choose what suits your needs.

Then include your fermented foods. Kimchi, pickles or sauerkraut add beneficial bacteria and extra flavour.

Finish with healthy fats such as avocado, nuts, seeds or a drizzle of olive oil.

Finally, make a simple dressing, stir everything together and enjoy. You can prepare your dressing in advance and chop ingredients ahead of time to make this even quicker. The beauty of this formula is that you can switch ingredients daily and create endless bowl variations.

My simple salad dressing recipe:

1 tablespoon Greek yogurt
1 clove garlic, crushed
1 teaspoon mustard
A pinch of salt

Mix together and add to your salad. That is it. Quick, easy, nutritious and delicious.

Let me know if you try it.

30/03/2026

You’re eating well, so why does your gut still feel off? 😩

Bloating after meals.
Reflux that makes no sense.
Urgency even when you’re doing everything right.

Here’s what many people miss.
Digestion is controlled by your nervous system.

If your body feels stressed, digestion is not the priority. That means even the healthiest meals may not be broken down or absorbed properly.

Sometimes the missing piece is not another diet.
It’s slowing your body down enough to feel safe. 🧠

Sit down to eat.
Take a breath before your first bite.
Chew your food properly.

Your gut responds to how you feel, not just what you eat.

Save this if your gut symptoms never quite add up 💾

24/03/2026

The spice your morning oats have been missing ✨

Cinnamon isn’t just delicious — it can be incredibly supportive for your body too.

Here’s how it may help:

🩸 Blood sugar balance — may help improve insulin sensitivity and support steadier glucose levels, especially after meals

🙅‍♀️ Cravings — more stable blood sugar can mean fewer spikes and crashes, which often helps reduce cravings

🫶 Digestion — traditionally used to support digestion and reduce bloating

🦠 Gut microbiome — contains natural compounds with antimicrobial properties that can help maintain microbial balance

🔥 Inflammation — rich in polyphenols that support the body’s natural anti-inflammatory processes

🌾 And it tastes incredible in oats

Just one teaspoon is enough to add both flavour and benefits.

Are you already adding cinnamon to your oat

Welcome to my vitamin series, your guide to understanding the nutrients that power your body.Starting with Vitamin B1, a...
22/03/2026

Welcome to my vitamin series, your guide to understanding the nutrients that power your body.

Starting with Vitamin B1, also known as thiamine, an often overlooked but essential nutrient for energy, nerve health and healthy digestion.

Best time to take it
Vitamin B1 is best taken in the morning, as it supports energy production and can feel stimulating for some people.

With or without food
Thiamine can be taken with or without food, but taking it with meals is often better tolerated, especially in higher doses.

Watch out for B2 next in this series…

17/03/2026

Want to have your cake and eat it too? Well, now you can! These coffee & walnut protein muffins are the perfect treat when you are craving something sweet
A soft, lightly spiced muffin with the perfect hint of coffee ideal with your morning brew or as a quick protein boosted snack.

RECIPE (MAKES 4–6 SMALL MUFFINS)
Ingredients
•⁠ ⁠1 medium ripe banana, mashed
•⁠ ⁠⅓ cup oats (quick oats or blended into oat flour)
•⁠ ⁠¾ scoop vanilla whey protein (I used grass fed organic whey protein powder)
•⁠ ⁠¼ cup milk or almond milk
•⁠ ⁠1 tsp instant coffee powder or a tablespoon of espresso)
•⁠ ⁠¼ tsp ground cardamom
•⁠ ⁠¼ tsp baking powder
•⁠ ⁠Small pinch salt
•⁠ ⁠2 tbsp chopped walnuts
Optional
•⁠ ⁠1 tsp maple syrup if you prefer slightly sweeter muffins

Method
1.⁠ ⁠Preheat oven to 180°C. Line a small muffin tray.
2.⁠ ⁠Mash the banana until smooth.
3.⁠ ⁠Stir in milk, coffee powder and whey protein until combined.
4.⁠ ⁠Add oats, cardamom, baking powder and salt. Mix gently.
5.⁠ ⁠Fold in chopped walnuts.
6.⁠ ⁠Spoon mixture into muffin cases.
7.⁠ ⁠Bake for 15–18 minutes, until just set and soft in the centre.
8.⁠ ⁠Cool for a few minutes before breaking one open.
Do not overbake. Soft and tender is the goal.

10/03/2026

Everyone gets this wrong about gut healing.

People assume that once symptoms improve, they should just keep improving.

But gut healing isn’t linear. Symptoms can come and go, or shift over time, and that doesn’t automatically mean something has gone wrong.

Often it simply means the body is working through deeper layers that still need addressing.

Understanding this stops people from panicking every time symptoms change or abandoning a plan too early.

That’s usually when real progress begins to stabilise.

Follow for clear, practical guidance on improving your gut health.

04/03/2026

Turmeric for gut health… yes or no? 🔥

The short answer is yes, but the details matter.

Turmeric contains curcumin, a compound known for its anti-inflammatory and antioxidant properties. In practice it can support gut inflammation, immune balance, liver function and joint health, which is why it appears so often in gut health protocols.

You’ll often hear that turmeric should always be taken with black pepper. Black pepper contains piperine, a compound that significantly increases the absorption of curcumin into the bloodstream. This can be helpful when the goal is systemic anti-inflammatory support, such as for joints, metabolic health or wider inflammation in the body.

However, from a gut perspective, it is not always the best choice.

Black pepper can be irritating to the gut lining, particularly in people with IBS, reflux, gastritis or active inflammatory bowel conditions. Piperine increases intestinal permeability and stimulates digestive secretions, which may aggravate symptoms like burning, bloating or abdominal discomfort in sensitive individuals.

So context is important.

Turmeric on its own is often gentler and better tolerated for sensitive digestive systems.
Turmeric with black pepper may be more useful when the aim is broader systemic inflammation support.

This is why many gut-focused protocols use specific curcumin extracts or targeted formulations rather than relying on pepper to increase absorption.

Turmeric can absolutely support gut health. The key is choosing the right form and using it in a way that works for your gut.

Follow for practical, evidence-informed tips on gut health, supplements and everyday foods that genuinely support your body. 👇

02/03/2026

More supplements won't fix a broken gut 🔥

If you've been piling on the probiotics, digestive enzymes and vitamins but still feel bloated, exhausted and off… your body might actually be struggling to absorb them properly. A weakened or inflamed gut simply can't tolerate more.

Here's what actually works: calm the gut first, then build from there. When you focus on gut-healthy foods and the right timing, everything changes: better digestion, less brain fog and the kind of energy you forgot you could have.

Imagine waking up feeling light, comfortable and genuinely well. That's what happens when you stop throwing supplements at the problem and start addressing the root cause.

Ready to finally feel better from the inside out? Follow me for no-nonsense gut health advice that actually makes a difference. 👇

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