Helena Lutz - Nutrition & Naturopathy

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Helena Lutz - Nutrition & Naturopathy

I am a qualified clinical naturopath with a Bachelor’s degree in health science

20/12/2025

Travelling with a sensitive gut is a completely different experience.

While everyone else is excited about the food, the plans, the break from routine… you’re thinking about bloating in your outfits, bathroom access, “safe” foods, and whether one meal will ruin the next day.

It’s not in your head — your gut reacts to changes in routine, sleep, food, stress, and environment more than most people realise.
And without a plan, symptoms can feel unpredictable and overwhelming.

That’s why I put together 5 symptom-specific supports I use with clients to help keep things calmer on holidays — not from restriction, but from preparation.

You deserve to enjoy your time away without your gut running the show.

💬 Comment “GUTSOS” and I’ll send you my free Travel Gut Supplement Cheat Sheet — so you can feel prepared, confident, and supported on your next trip.

Save this for your next holiday 🌿✈️

14/12/2025

If your digestion feels unpredictable, your energy crashes, or you’re bloated after even “healthy” meals… it’s often not the food itself.
It’s the balance.

Most women I work with are under-eating protein, relying on carbs for quick energy, and not getting enough fibre or healthy fats to stabilise digestion — and their gut feels it.

A balanced plate isn’t about perfection.
It’s about giving your gut the macronutrient ratio it actually needs to digest well, keep blood sugar steady, and keep inflammation low.

Here’s the simple formula I use every day (and teach my clients):

✔️ Protein for stable blood sugar + gut repair
✔️ Low-starch veggies / fibre for motility + microbiome diversity
✔️ Carbs in the right portion for your energy
✔️ Healthy fats for satiety + hormone balance

When these four show up in the right proportions, everything works better — digestion, energy, cravings, mood, motility, and even bloating.

You do not need the perfect diet to heal your gut.
You just need the right balance.

✨ Save this for your next meal and start building plates that support your gut instead of stressing it.

Want to make this even easier?
Comment PANTRY and I’ll send you my Gut-Healthy Pantry Staples — the exact foods I use every day to build balanced, gut-friendly meals without overthinking it.

06/12/2025

A little reminder:
You don’t need a “perfect” diet to have a healthy gut.
You need diversity — different fibres, different plants, different nutrients — because your gut bacteria thrive when you feed them variety.

And YES… toast can absolutely be part of that.

The trick is rotating what you put on it, so your gut gets exposed to a wider range of fibres and polyphenols. That’s how you build long-term microbiome diversity (not from cutting foods out or eating the same “safe meals” every day).

Here’s how to turn toast into a gut-friendly staple 👇

🍞 Choose wholegrain or multigrain bread
More fibre = more fuel for your gut microbes.

🥜 Rotate your spreads
Peanut butter
ABC butter
Almond butter
Macadamia butter
Avocado
Cottage cheese
→ each one feeds different microbes.

🥬 Rotate your toppings
Rocket, tomato, sauerkraut, kimchi, banana, fig, apple
→ new plants = new fibres = a more resilient gut.

🌱 Sprinkle different seeds
Pepitas, h**p seeds, chia seeds, linseeds, sunflower seeds
→ tiny diversity boosters that actually make a difference.

🌿 Add herbs
Parsley, coriander, mint, oregano
→ antimicrobial, anti-inflammatory, microbiome-supporting.

✨ Add spices & fats
Black pepper, smoked paprika, turmeric
Olive oil (always).
→ polyphenols + healthy fats = happy digestion.

Toast isn’t the problem.
Repetition is.
And when you bring in diversity, even your comfort foods can become genuinely gut-supportive.

💬 Comment “GUTPANTRY” and I’ll send you my Gut-Healthy Pantry Staples — a guide to the everyday foods that make my own gut feel its best.

Save this for your next toastie inspo 🥑🌿

22/11/2025

A simple, nourishing loaf made entirely from flaxseed meal using only 5 ingredients — high in fibre, hormone-friendly, and gentle on digestion. Mix everything in one bowl and bake.

Ingredients:
• 500g flaxseed (linseed) meal
• 24g (6 tbsp) baking powder
• 12g (2 tbsp) baking soda
• 6g salt
• 2 cups (500ml) warm water
• 10ml (2 tsp) apple cider vinegar

Instructions:
• Add all dry ingredients to a large mixing bowl
• Mix well to combine
• Add warm water and apple cider vinegar
• Stir until the mixture becomes sticky and holds together
• Transfer to a baking-paper-lined loaf tin
• Bake immediately at 180°C for 40 minutes
• Allow to cool before slicing

Nutrition / Benefits:

A single slice provides around 10g of fibre, supporting regularity, hormone balance, healthy cholesterol, and a more comfortable digestive system.
Flaxseed has been shown to:
• Support regular bowel movements
• Reduce heavy periods & PMS
• Ease hot flushes
• Lower LDL cholesterol by ~15%

Let me know if you try it! 💚

16/11/2025

Swipe 👉 for 10 gut-loving meal ideas packed with protein, fibre and healthy fats to start your day feeling nourished and grounded.

These balanced meals help support steady digestion, more stable energy & mood, and better blood sugar balance — all foundations of a healthier gut and overall health

Everyday meals that feel good and support you from the inside out 💚

Save this post for inspo and follow for more gut-friendly meal ideas 🌿

10/11/2025

When your gut’s off, everything feels harder. 🌿

You might call it stress, hormones, or “just being tired”…
But often, it starts in your gut.

Your gut talks to your hormones, your brain, your immune system — even your skin.

So when it’s inflamed or imbalanced, you feel it everywhere.
Bloating, low mood, breakouts, period pain, brain fog — it’s all connected.

The good news?

When you support your gut, those symptoms start to ease.
You think clearer. You digest better. You finally have energy again.

That’s why gut health isn’t a trend — it’s the foundation.

💚 Save this post if you’re ready to start working with your body, not against it.

24/08/2025

✨ A glimpse of what I’ve been eating lately for my own gut health.

For me, food isn’t about restriction — it’s about freshness, balance, and variety. I try to keep it simple:
🌱 Fresh + organic where possible
🌱 Lots of diversity to feed the gut bugs
🌱 The 3 P’s → probiotics, prebiotics + polyphenols
🌱 A good balance of fibre, protein, complex carbs + healthy fats

These little principles are what shape the meals I’ve shared in this post

Most of the fresh ingredients you see here come straight from my .organics veggie box, delivered to my door each week (amen). It makes eating well for gut health simple, nourishing, and joyful.

🌿 Use my code HAPPYGUT for 10% off your first veggie box order.

✨ Save this post for meal inspo anytime you feel stuck on what to cook!

06/07/2025

Bone broth isn’t just a trend — it’s an old-school remedy with real benefits for modern gut health 🥣✨

From supporting digestion to adding deep flavour to meals, I genuinely love finding easy ways to use it throughout the week (especially when I don’t feel like overthinking dinner).

For convenience, I add it to my weekly organic veggie box delivery from .organics — they stock the full range of , which is my go-to brand for quality bone broth concentrate 🙌

If you’re based in the Northern Rivers and want to try out the veggie box, use my code HAPPY GUT for 10% off your first order 🌱

✨ Save this post for your next grocery shop or cooking day!

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17/06/2025

💩 I just did my annual comprehensive gut test — and every time I do, I’m reminded how deeply powerful this work is.

Because this isn’t just about bloating, reflux, or IBS (though yes, we absolutely tackle those too).
It’s about uncovering the true state of your health — from the inside out.

The right functional stool test can give insight into:
🧠 Brain fog, anxiety & cognition
🔥 Inflammation & immune dysregulation
💆‍♀️ Hormonal imbalances
🩷 Skin flares
💩 Digestive symptoms
⚡️ Energy crashes
🦠 Even how your body responds to cancer treatment or autoimmunity

And yes — there are now public stool banks paying people with thriving microbiomes to donate.
Your gut could literally help save lives and support your future.

But not all gut tests are created equal — and interpreting them properly matters.
That’s why it’s so important to work with someone experienced in this space, who understands the nuance behind what your body is telling you.

✨ I’d love to help you make sense of it — and feel better from the inside out.

Book a consultation with me via the link in my bio 🩵

11/06/2025

You can’t out-supplement a poor diet.
It sounds obvious — but I see this mistake all the time.

Many women come to me taking multiple probiotics, powders, and supplements...
while their daily diet is still missing the very nutrients and fibres their gut actually needs to heal.

In my own life (and in clinic), these are the foods I treat like daily supplements — because their impact on gut health, brain function, hormones and energy is profound:

🍓 Mixed berries → feed beneficial bacteria, support gut lining, antioxidant protection
🥜 Walnuts → nourish gut microbiome and brain
🍵 Green tea → reduces gut inflammation, supports gut barrier and cognitive health
🌾 Ground flaxseed → increases gut diversity, lowers LDL cholesterol, supports hormone balance
🥬 Fermented veggies → boost microbial diversity naturally
🌿 Fresh ginger tea → reduces bloating, promotes gut motility
🫒 Extra virgin olive oil → supports gut lining and lowers gut inflammation
🌱 Organic food choices → reduce pesticide and toxin exposure, protect gut microbiome and hormone health
🌰 Brazil nuts → selenium for thyroid and gut-immune axis

👉 You don’t have to be perfect.
👉 But small, consistent choices — like these — will do more for your gut than any supplement ever could.

If this was helpful, save it and come back to it when you need inspiration.
And share it with someone who’s ready to support their gut from the ground up.

06/06/2025

HAPPYGUT → Use this code for 10% off your first certified organic veggie box from Goodvibes Organics (Northern Rivers locals — this is where I get mine).

Now, why do I personally choose organic — and why do I recommend it to so many of my clients?

Because when you’re struggling with gut issues, hormone imbalances, skin flares, mood symptoms…
Your chemical load matters — more than most people realise.

👉 Pesticides can damage your gut lining and microbiome (hello bloating, sensitivities, IBS).
👉 They can stress your liver and disrupt hormone clearance.
👉 They circulate through your body, contributing to skin and mood issues.
👉 And they harm the very ecosystems we depend on for future health.

I’m not perfect with this, and I don’t expect my clients to be.
But making small shifts — like choosing organic produce where you can — adds up over time.

For me, getting a weekly organic veggie box is a simple way to stay consistent, increase variety (great for the gut microbiome), and make sure I’m nourishing my body without the extra chemical burden.

If this gave you an aha moment, save it or share it with someone who might need to hear this today. Your gut (and the planet) will thank you.

15/05/2025

Do you feel like your gut reacts to everything you eat?

That’s your gut asking for deeper healing — not just symptom band-aids.

Gut healing isn’t a one-and-done fix.
It needs to happen in layers — gently, consistently, and with the right foods that restore balance without triggering more chaos.

These six foods are what your digestion is craving —
To reduce inflammation, soothe your system, and maintain a healthy gut ecosystem without overwhelm.

No extreme cleanses. No cutting everything out.
Just real foods that nourish and support your gut’s natural healing process.

Save this post for your next grocery shop
And share it with someone who’s ready to give their gut a little extra TLC.

Address

84 Kerr Street (Govita Ballina)

2478

Opening Hours

Monday	08:30 - 17:30
Tuesday	08:30 - 17:30
Wednesday	08:30 - 17:30
Thursday	08:30 - 19:30
Friday	08:30 - 17:30
Saturday	08:30 - 16:30

Telephone

+61435139259

Website

http://www.helenalutz.com.au/

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