Nishtha Patel - The Gut Expert / Functional Medicine

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.

28/01/2026

🫚 Ginger shots aren’t always gut-friendly, especially if you have IBD.

Ginger can be incredibly powerful. It supports digestion, reduces nausea and has strong anti-inflammatory properties. For many people, a small ginger shot feels energising and beneficial for gut health.

But here’s what most people don’t realise 👇

If you have Crohn’s disease or ulcerative colitis and you’re in an active flare, ginger shots are often too concentrated. They can irritate an already inflamed gut and worsen symptoms like cramping or diarrhoea.

✨ Gentler options during a flare:
• Lightly steeped ginger tea
• Ginger-infused water, sipped slowly
• Small amounts of ginger added to food
• Chamomile or fennel tea for extra soothing support

💡 The key is dose, form and timing.
What supports one gut may overwhelm another, especially during a flare. Always listen to your body.

20/01/2026

14/01/2026

🚫 3 gut-harming foods I avoid as a nutritionist

If you are living with bloating, sluggish digestion or ongoing gut discomfort these foods often play a much bigger role than people realise.

🥤 Artificial sweeteners such as sucralose, aspartame and sugar alcohols can irritate the gut lining and alter the balance of beneficial bacteria. Stevia or monk fruit are generally better tolerated.

🍟 Fried foods slow digestion and gut motility and drive inflammation which many people notice as heaviness after meals and more bloating.

🥩 Processed meats are high in nitrites, sulphites and inflammatory fats that can damage the gut barrier and shift the microbiome in an unfavourable direction.

Reducing or removing these can make a marked difference to digestion, energy and overall gut balance. Small changes compound over time.

08/01/2026

This is a fantastic breakfast. But here’s how to make it even better for your gut…

This bowl is already packed with nourishing ingredients, but a few simple upgrades can take it to the next level.

🌰 Add nuts and seeds
They boost fibre intake and provide trace minerals like zinc and magnesium, which support digestion and energy.

💪 Include a quality protein powder
Protein keeps you fuller for longer and helps stabilise blood sugar levels.

🥛 Choose the right yoghurt
Opt for Greek yoghurt with at least 10g of protein per 100g, this makes a real difference to satiety and muscle support.

🫐 Use mixed berries
They feed beneficial gut bacteria and help improve microbiome diversity, making this meal even more gut-friendly.

🥛 Swap milk for live kefir
Kefir introduces live cultures that actively support gut microbes and digestion.

Small changes. Big gut benefits. 💚

31/12/2025

Closing this year with deep gratitude.

Thank you to everyone who has trusted me with their health, their stories and their healing. This work matters because it is shared and because it asks for honesty, commitment and care.

Over the years I have supported individuals and families through complex gut and autoimmune journeys while growing work rooted in compassion, evidence and true root cause care. This includes 1:1 support, talks, education, programmes and retreats created to support real healing.

I am grateful for this community and for the trust that allows me to do work that truly matters.

Sending you all love & light ✨Wishing you all a healthy, grounded and nourishing 2026💜🙏🏾

30/12/2025

🤕 Hangover? Your body needs this…

If you add coconut water, fresh ginger, lemon, a touch of honey and a pinch of salt, you’ve just made one of the best natural hangover cures there is.

🥥 Coconut water rehydrates and restores electrolytes
🫚 Ginger soothes nausea and supports digestion
🍋 Lemon supports liver detox pathways
🍯 Honey gently raises blood sugar levels
🧂 Salt helps replenish lost sodium

This simple combo supports hydration, digestion and liver function, exactly what your body needs after alcohol. Keep it natural, simple and effective.

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.