Nishtha Patel - The Gut Expert / Functional Medicine

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Nishtha Patel - The Gut Expert / Functional Medicine

Nishtha is a clinical nutritionist and functional medicine practitioner. Specialising in Gut health

26/12/2025

Gut loving hot chocolate 🤍

My go to evening ritual when I want something comforting that still supports digestion and blood sugar balance.

Recipe (serves 1 large mug)

• 1 cup coconut milk by
• 1 tbsp dark cocoa powder by
• 1 scoop collagen by
or 1 scoop vegetarian collagen alternative by
• 1 to 2 tsp maple syrup to taste
• 1 pinch cinnamon
• 1 small pinch good quality salt
• Optional 10 g dark chocolate finely chopped for extra richness

Method
Add all ingredients to a small saucepan.
Warm gently over a low heat, whisking continuously until smooth and glossy.
Do not boil. Pour into your favourite mug and sip slowly.

Why this works
Dark cocoa provides polyphenols that nourish beneficial gut bacteria and support mood
Collagen or a vegetarian amino acid blend supports gut lining integrity and repair
Coconut milk provides gentle fats to support blood sugar balance
Cinnamon supports glucose regulation
Maple syrup adds sweetness without the spike of refined sugar
Salt supports digestion and stomach acid production

This is not just hot chocolate.
It is nervous system support in a mug.

Save this for cosy evenings.

23/12/2025

🎄 Let’s talk about Christmas bloating, because it’s incredibly common (and fixable).

If you’re feeling uncomfortable, tight, or bloated around the festive period, you’re not alone. The good news? A few simple habits can make a huge difference.

✨ Here’s what actually helps:
🥄 Slow down when you eat – chewing properly supports digestion and prevents trapped gas.
☕ Start your day warm – ginger or peppermint tea helps stomach emptying before heavier meals.
🍽️ Don’t skip meals – it often leads to overeating later, which worsens bloating.
🍷 Go easy on alcohol & fizzy drinks – both increase gas and can worsen reflux.
🚶‍♀️ Move your body – a short walk after meals supports gut motility and reduces bloating fast.

Enjoy Christmas, nourish your gut and remember, bloating doesn’t have to ruin the festive season. 💚

15/12/2025

💊 Not all magnesium is the same and choosing the wrong type can backfire.

I see this mistake all the time. People take magnesium expecting better sleep, less anxiety, or improved digestion… but the type matters just as much as the dose.

✨ Here’s how I break it down clinically:

🌿 Magnesium glycinate – My go-to. The glycine supports relaxation, nervous system balance, PMS-related anxiety and sleep quality.

🧠 Magnesium threonate – One of the few forms that crosses the blood–brain barrier, making it ideal for focus, memory and overall brain health.

❤️ Magnesium taurate – Excellent for heart rhythm, calming the nervous system and supporting GABA balance.

🚽 Magnesium citrate – Helpful for constipation as it draws water into the bowel, but too much can cause loose stools, dose matters.

Magnesium is powerful when used correctly. Choosing the right form for your symptoms can make a real difference to your gut, mood, sleep and nervous system.

11/12/2025

If you’re fed up with boring Brussels...

Let’s face it (they can be the most boring part of a Christmas dinner) then look no further than these smashed sprouts with a twist!

These smashed sprouts not only look great but are so delicious!

08/12/2025

If you are looking for a beautifully visual centrepiece for your Christmas party then this little showstopper is perfect. It is bright, festive and surprisingly nutritious.

All you need to do is slice the bottom of an aubergine to keep it steady. Take your berries, olives and mozzarella balls , feta, grapes, peppers (anything you want really) then thread them onto cocktail sticks until the aubergine is completely covered. Sprinkle with pomegranate. Finish with a slice of orange on the top for a touch of sparkle and it is ready to enjoy.

It looks gorgeous on any festive table and it tastes amazing. It is a fun, healthy Christmas recipe that works for grazing boards, gut friendly party food and easy holiday entertaining.🌲✨🎄✨🎄

04/12/2025

AD
-
Part of my winter wellbeing routine is planning for the meals I cannot control.

For people who are sensitive to gluten or dairy, Gluten Dairy Enzymes from can provide confidence with unpredictable menus. It features Tolerase G, and lactase
-
unique and clinically researched enzymes that help with the breakdown of gluten, lactose and dairy proteins.

I keep it on hand for restaurant meals, social occasions, and events. They’re vegetarian, backed by science and you only need one capsule to take with meals when out and about

01/12/2025

🥥 Dairy-free doesn’t always mean gut-friendly…

As a nutritionist, I see this mistake all the time in clinic: people switch to vegan or dairy-free yoghurts thinking they’re healthier, but many are packed with stabilisers, gums and thickeners that can trigger bloating, discomfort and inflammation, especially if you have IBD, IBS or a sensitive gut.

Here’s what I look for when shopping (and what I showed you in the video):

✨ Choose coconut yoghurts with:
✔️ Live cultures (your gut LOVES these)
✔️ A short ingredient list
✔️ No unnecessary fillers

❌ Avoid yoghurts containing:
• Guar gum
• Xanthan gum
• Corn starch
• Corn fibre
• Long lists of additives

A good coconut yoghurt should be:
🥥 naturally rich in medium-chain fatty acids
🦠 soothing for the gut
✨ cultured with live bacteria to support your microbiome

Simple swaps like this make a huge difference when you’re healing your gut.

27/11/2025

☀️ What about Vitamin D? Here’s what you actually need to know…

Most people in the West become low in Vitamin D during winter and deficiency can impact everything from your mood and immunity to your gut health. But here’s the part most people don’t realise…

Too much Vitamin D can become toxic, so always get tested first before supplementing. ✔️

✨ My clinical preference?
A Vitamin D3 + K2 supplement, ideally in liquid form, especially if you have gut issues. It’s absorbed far more efficiently and bypasses much of the digestive system.

💡 Why K2 matters:
It directs calcium into the bones, not the arteries, meaning better absorption, better bone health and better long-term protection.

If your energy, immunity or digestion has felt “off”, checking your Vitamin D levels is a great place to start.

24/11/2025

🥜 Think all nut butters are healthy? Not quite…

Some jars look nutritious, but if you check the label you’ll often find added sugar and palm oil, both of which can spike blood sugar and irritate a sensitive gut.

If you’re dealing with IBS, IBD, bloating or inflammation, these hidden ingredients can make symptoms worse.

✨ Here’s what a gut-friendly nut butter SHOULD look like:
✔️ Just nuts, nothing else
✔️ Packed with healthy fats
✔️ Rich in polyphenols
✔️ Contains natural fibre to support your gut microbiome

Simple ingredients. Better digestion. Happier gut. 💚

Save this before your next shop, your gut will thank you.

18/11/2025

🩸 Thinking about taking iron supplements? Read this first…

Iron isn’t for everyone and taking it “just in case” can actually do more harm than good.

Too much iron can become toxic, irritate the gut and make symptoms like bloating, nausea and constipation even worse.

Before supplementing, always get your levels checked. ✔️

And if you do need iron? Choose iron bisglycinate, it’s far gentler on the digestive system and much better tolerated than common forms like ferrous sulphate.

This is especially important if your gut is sensitive or you’re already dealing with digestive issues.

✨ If you missed my post “I bet you didn’t know this about fibre”, read that next. Fibre + iron metabolism are more connected than you think.

13/11/2025

What to buy at the supermarket when you have IBD 🌿

Supporting your gut doesn’t mean avoiding fibre. It’s about choosing the right kind and preparing it in a gut-friendly way.

💚 Best gentle sources of soluble fibre (soothing for the gut):

• Oats or oat bran (well cooked, porridge-style)
• Chia or flaxseeds (always soaked well before eating)
• Red lentils, split mung or moong dal (well cooked or pureed)
• Stewed apples or pears
• Soft, cooked vegetables – carrots, courgettes, pumpkin or sweet potato
• Psyllium husk (if tolerated – start with ½ tsp in water) make sure you drink plenty of water afterwards too!

🚫 Be cautious with these, especially during a flare:

• Raw greens, cabbage, broccoli stems
• Bran cereals and whole raw nuts
• Popcorn and large salads
• Excessive raw fruit

🌱 Gut Tip:

Diversity matters but be gentle. If your gut is healing, start with 1–2 new plant foods a week and build up slowly towards 20–30 different types once you’re stable.

✨ Follow for more.

10/11/2025

Should you be taking magnesium? Here’s the truth…

Magnesium supports over 300 functions in your body from energy production and muscle recovery to stress relief and better sleep. But not all magnesium supplements are created equal.

✨ Here’s a quick guide:
• Magnesium Glycinate – Gentle on the gut and great for most people.
• Magnesium Citrate – Supports healthy bowel movements.especially if you suffer from constipation.
• Magnesium Threonate – Enhances focus, memory and brain function.
• Magnesium Taurate – Supports heart health and blood pressure.

If you’re constantly tired, anxious or struggling with sleep, low magnesium could be part of the puzzle. 🌿

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Marylebone
W1H2HL

Website

http://www.thegutexpert.com/

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