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

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

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. 👇

22/02/2026

🫚 Why ginger helps the gut

Ginger works because it influences motility and nausea signalling not because it’s a miracle food.

It supports gastric emptying so food moves through the stomach more efficiently which can reduce that heavy upper bloating after meals.

Gingerols and shogaols also act on serotonin pathways involved in nausea which is why it helps travel sickness pregnancy nausea and post-viral upset.

It gently down-regulates inflammatory mediators and has mild antimicrobial activity but it doesn’t replace medical treatment for active disease.

Dose matters. Small regular amounts are usually helpful whereas concentrated shots can aggravate reflux or sensitive guts.

If you’re having it with lemon keep drinks warm not hot and consider a straw to protect enamel.

16/02/2026

Did you know most people in the UK are fibre deficient?

Fibre is essential for feeding gut bacteria, producing short chain fatty acids like butyrate, supporting the gut lining, regulating bowel movements and keeping blood sugar steady after meals.

This butterbean korma provides a generous dose of soluble fibre and resistant starch from the beans, helping nourish the microbiome and improve satiety. Alongside that the spices support digestion and inflammation balance, the healthy fats stabilise energy and the leafy greens provide key minerals for repair and nervous system support.

In this recipe we used some amazing beans from the that tasted so delicious.

13/02/2026

Exhausted by 2pm every single day?

Menopause is a whole-body transition. Not just your hormones but your energy, your nervous system, your sleep and your metabolism. Everything shifts!

I always start with food and blood sugar balance. But sometimes your body needs gentle, food-grown nutrients layered in to help you feel like yourself again.

Food Grown Menopause Complex is one I genuinely recommend. The B vitamins support your energy when that afternoon crash hits hard. The magnesium helps calm your nervous system when you're lying awake at 3am. And the botanicals are specifically formulated for what women actually go through during this transition.

Real food nutrients that your body recognises. Nothing synthetic that sits in your stomach and either irritates it or doesn't do much at all!
If you're exhausted, overwhelmed, and fed up with just "pushing through", this might be the support you need right now.

Drop a 💚 if you're done with just surviving and ready to feel good again.

11/02/2026

I see this mistake every day 👀

Women saying they eat “loads of protein”… and then listing oats, nut butter, hummus, lentils.

✅ Yes, these foods contain protein.
❌ No, they are not protein-dominant.

Nuts & seeds → mostly fat

Pulses & lentils → mostly carbs + fibre

They have benefits but they are just not a protein anchor.

If your goal is stable blood sugar, muscle tone, hormonal balance or fat loss, you need 25–40g of complete protein per meal (depends on your size & activity).

That usually looks like: eggs, Greek yogurt, tofu, tempeh, ( fish and lean meat if you eat it)

⚠️ If you have bloating, SIBO, or IBD, large portions of pulses & nuts can worsen symptoms. Context matters.

Remember, if you are vegetarian, beans alone will not provide all the essential amino acids like meat does. it is essential to pair them with grains like rice to make a complete protein.

This isn’t about demonising plant foods .. it’s about understanding macronutrient density so your plate actually supports your physiology.

💡 Save this & reassess your next meal.

08/02/2026

Calcium does not only come from dairy.

Foods such as tahini, beans, leafy greens, nuts and dried fruit all contribute to calcium intake in different ways.

What matters just as much is how well that calcium is absorbed and used. Magnesium, boron, vitamin D, vitamin K2 and adequate protein all play a role in bone health, as does digestion and gut function.

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