So this Gut Health Month, we’re doing things differently. No cutting. No eliminating. No starting over. – Just adding.
This is a gentle, evidence-based approach to digestive health that focuses on building your plate, not shrinking it.
When it comes to your gut microbiome, diversity and abundance of bacteria are key. More variety means a stronger gut lining, better digestion, less inflammation, and lower risk of harmful bacteria taking over. Restrictive eating does the opposite, it starves your gut bugs and undermines gut health.
Flipping the script and focusing on what you can add supports both a healthier gut and a healthier relationship with food.
So instead of asking, “What do I need to avoid?”
We ask, “What can I add to support my gut today?”
Each week during Gut Health Month, we’ll focus on one food group with simple ideas and recipes you can easily layer into the meals you already enjoy.
Healthy fats support the gut lining, help reduce inflammation, and improve the absorption of fat-soluble vitamins. They also help meals feel more satisfying and nourishing.
This week focuses on adding sources of healthy fats such as olive oil, avocado and oily fish in simple, everyday ways, with the goal of gentle, consistent inclusion rather than perfection.
Welcome to Week 2! This week we are adding Nuts & seeds. Nuts and seeds provide fibre, healthy fats, and plant compounds that nourish beneficial gut bacteria and support digestive regularity.
This week is about finding easy, low-effort ways to include them by sprinkling, spreading, or pairing them with foods you already enjoy.
Toast the bread until golden. Spread peanut butter evenly over both slices and top with banana slices and blueberries. Finish with a light drizzle of maple syrup.
Serves 2
Whole grains are a cornerstone of gut health, providing fibre, resistant starch, and fuel for your microbiome — the community of bacteria that supports digestion, immunity, and overall health.
Rather than overhauling your entire diet, this week focuses on simple swaps and additions that feel sustainable and supportive.
Legumes offer fibre, plant protein and prebiotic compounds that feed beneficial gut bacteria.
This week focuses on introducing legumes gently and flexibly, using preparation methods and portion sizes that support digestive comfort and build confidence.
Place all ingredients in a food processor and whizz until smooth.
This month, instead of cutting foods out, we focused on building your plate back up. Because the truth is, your gut thrives on diversity and enjoyment, not restriction.
Every time you added olive oil, sprinkled seeds, swapped in whole grains or included legumes you were supporting your gut in a meaningful and sustainable way. No resets. No starting over. Just small additions that add up.
So moving forward, keep it simple:
Instead of asking what to remove, ask what you can add.
👉 Follow along on Facebook and Instagram or for a more tailored approach, book a session with me here.
