Well Naturopathy, 3 The Quarterdeck, Carey Bay (2025)

22/11/2025

Feed Your Microbiome With Fibre 🌿

Your gut LOVES prebiotic fibre and resistant starch — they feed your good bacteria and support digestion, immunity & mood.

Gut-loving fibre foods:
🥣 Oats
🧄 Onion + garlic
🌿 Asparagus
🍌 Green bananas
🥔 Cooked & cooled potatoes
🫘 Lentils + chickpeas

Types of fibre:
Soluble: oats, psyllium, apples — supports fullness & blood sugar
Insoluble: wholegrains, nuts, veggie skins — keeps things moving
Prebiotic: garlic, onions, asparagus, oats — feeds your microbiome
Your gut thrives on fibre variety.
Add a little of each every day 🌿💚

Read the Full Article in Coles Health & Beauty Magazine and Blog on Well Naturopathy Website
I had the pleasure of contributing naturopathic insights to this feature for Coles Health & Beauty Magazine, alongside Coles Dietitian Julia Perruzza.�You can read the full article — including extended fibre guides, expert commentary and research-backed tips — here:
👇🏻 Click down below to read the full Coles Health and Beauty Magazine
https://www.coles.com.au/coles-magazines/health-and-beauty/issue?pid=health-and-beauty =catalogue2&saleId=61114&page=75

👇🏻 Click down below to read the blog Fibre & Gut Health: Strengthening Your Microbiome Naturally on Well Naturopathy Website
https://wellnaturopathy.au/fibre-gut-health-strengthening-your-microbiome-naturally/

24/06/2025

✨ Do you feel like your immune system is struggling this winter? ✨
If you’ve been catching every bug that’s going around, feeling constantly rundown, or finding it hard to recover—your immune system may be asking for more support.
The good news? Small, consistent changes in your daily routine can make a big difference in how your body handles seasonal challenges.

Here are 3 powerful ways to support immune function naturally this winter:
1️⃣ Nourish your body wisely�Focus on whole, nutrient-dense foods that provide key immune-supportive nutrients like vitamin C, vitamin D, zinc, and antioxidants. Think colourful fruits and vegetables, healthy fats, quality protein, and lots of fibre to support your gut—the home of your immune system.

2️⃣ Protect your energy�Your immune system relies on rest and balance. Quality sleep, daily wind-down rituals, and even 5 minutes of conscious breathing can help reduce the impact of stress and allow your immune system to reset and recharge.

3️⃣ Move your body with intention�Gentle, regular movement like walking, stretching, or yoga helps stimulate circulation and lymphatic flow, which are essential for immune resilience. Listen to your body, especially when you're feeling run down, and choose restorative over exhausting.

🌀 True immune health is more than avoiding colds—it's about building resilience from within.

With the right support—through nutrition, lifestyle alignment, and strategic guidance—you can get to the root cause and start feeling more energised, balanced, and well.

🌿 Looking for personalised support?� Ask your ME how to strengthen your immune system from the inside out—based on your unique needs!

24/06/2025

🔥 Fire Cider: Your Winter Wellness Tonic 🍯🌿
Feeling the chill or that first tickle in your throat? Fire Cider is a traditional, immune-loving tonic made to warm you from the inside out and help your body fight off seasonal bugs.
Here’s my naturopath-approved Fire Cider Recipe you can make at home:

Ingredients:
1/4 cup grated fresh horseradish
1/4 cup grated ginger
1/4 cup chopped turmeric root (or 1 tbsp powdered)
1/4 cup minced garlic
1 small chopped onion
1–2 chopped chilli peppers or 1/2 tsp cayenne tincture
1 tbsp dried thyme or 10 fresh sprigs
2 cinnamon sticks or 1 tsp ground cinnamon
Organic apple cider vinegar to cover
Raw honey to taste (added after infusion)

Directions:
Add all ingredients (except honey) to a clean glass jar.
Pour apple cider vinegar to cover everything. Seal tightly.
Let it infuse in a cool, dark place for 3–4 weeks, shaking daily.
Strain and add raw honey to taste. Store in the fridge.

Dose: Take 1–2 tablespoons daily during the winter months—or more if you're feeling under the weather.
🌿 Packed with anti-inflammatory, antimicrobial, and circulation-boosting herbs—this is your natural shield this season.
✨Want a premade Fire Cider tincture blend made for you? Let me know!!!

14/02/2025

🌿 Boost Your Valentine’s Day Passion Naturally! 💕

✨Looking to ignite the spark? ✨

These 5 libido-boosting herbs support vitality, circulation, and intimacy—naturally! 🌸

💋 Maca – The "Peruvian Ginseng," known for enhancing stamina, energy, and hormonal balance.�
🔥 Tribulus – Supports testosterone levels and increases sexual desire in both men & women.
�💖 Damiana – A traditional aphrodisiac that relaxes the mind and enhances pleasure.�
🌹 Shatavari – Ayurveda’s go-to herb for reproductive health and nourishing feminine energy.�
❤️ Ginseng – Improves blood flow and reduces stress for better intimacy.

Make this Valentine’s Day unforgettable with the power of nature! 🍃💞

14/02/2025

🍫💖 Chocolate Love: A Heart-Healthy Indulgence 💖🍫

Who says indulgence can’t be good for you? Dark chocolate (70%+ cacao) is packed with heart-healthy flavonoids, helping to reduce inflammation, improve blood flow, and boost mood—and let’s not forget its aphrodisiac magic! ✨

🔥 Try this guilt-free Dark Chocolate Avocado Mousse! 🔥

🥑 Heart-Healthy Ingredients:
�✅ Cacao – Improves circulation & lowers blood pressure
�✅ Avocado – Rich in monounsaturated fats & potassium�
✅ Maca – Natural energy & libido booster
�✅ Berries – Packed with antioxidants for heart & love support
�✅ Cinnamon – Helps balance blood sugar & adds warmth

💝 How to Make It: Blend avocado, raw cacao, maple syrup, almond milk, vanilla, maca, and cinnamon until creamy. Chill & top with fresh berries and dark chocolate shavings!

✨ A treat for your heart & your passion! Tag someone who would love this! 💕👇

Find the full recipe on our website -link in bio!
https://wellnaturopathy.au/recipe/dark-chocolate-avocado-mousse-with-berries-and-maca/

14/02/2025

❤️ 5 Ways to Keep Your Heart Healthy Naturally! 💕

Your heart beats 100,000 times a day—give it the love it deserves with these naturopathic tips! 🌿💓

🫀 Eat Heart-Healthy Fats – Avocados, nuts, olive oil & fatty fish support cholesterol balance.�
🏃‍♂️ Move Daily – Even 30 minutes of walking boosts circulation & strengthens your heart.�
🌿 Use Herbal Support – Hawthorn, garlic & hibiscus help maintain healthy blood pressure.�
🧘‍♀️ Manage Stress – Deep breathing, meditation & adaptogens lower cortisol.�
💦 Hydrate & Balance Electrolytes – Keep your heart rhythm steady with magnesium, potassium & hydration.

A strong heart = a vibrant life! Start small, stay consistent, and show your heart some love today. ❤️✨

Happy Valentine's Day!

18/01/2025

🌾 The Health Benefits of Arabinoxylan

🌿 As a naturopath, I often highlight the vital role of dietary fibre in gut health, and arabinoxylan is one fibre worth your attention! Found in the outer layers of whole grains like wheat, barley, oats, and more, arabinoxylan is a powerhouse for your gut and overall well-being. Let’s dive into why it deserves a place in your diet! 🌱

🔎 What is Arabinoxylan?
Arabinoxylan is a type of prebiotic fibre that your body can’t break down, traveling intact to the colon where it feeds your beneficial gut bacteria, supporting your microbiome.

🦠 Gut Health Benefits:
Supports Gut Lining Integrity: SCFAs like butyrate strengthen your gut lining, protecting against inflammation and leaky gut.
Reduces Inflammation: It’s anti-inflammatory, benefiting those with conditions like IBD.
Promotes Microbial Diversity: By nourishing your gut bacteria, arabinoxylan helps maintain a healthy, diverse microbiome.

💪 Additional Health Benefits:
Blood Sugar Regulation: Helps slow sugar absorption, aiding in blood sugar balance.
Heart Health: Supports healthy cholesterol and reduces inflammation for a healthy heart.
Weight Management: Keeps you feeling fuller longer, helping with appetite control.
Immune Support: SCFAs enhance immune function, helping protect against infections.

💧 Pro Tip: Gradually increase fibre intake and drink plenty of water to support digestion!

🌿 The Takeaway: Arabinoxylan is a game-changer for your gut health, immunity, and beyond.
Consider adding this fibre-rich food to your meals and consult a naturopath for personalised advice.

To read more go to the website: https://wellnaturopathy.au/the-health-benefits-of-arabinoxylan/

18/01/2025

🌱 Boost Your Gut Health with Dietary Fibre! 🌱
Clinical studies reveal the powerful benefits of dietary fibre for your gut and overall health.

Here's how it helps:
🌟 Gut Bacteria�
🦠 Bifidobacterium & Lactobacillus: Fibre increases their abundance.�
🔥 Butyrate: Promotes gut health by increasing this beneficial substance.�
🌿 Microbiota Diversity: Fibre supports a diverse, healthy gut community.
💖 Cholesterol & BMI�
⬇️ Total Cholesterol: Fibre lowers cholesterol levels.�
⚖️ Body Mass Index: Helps reduce BMI for healthier weight management.
✨ Other Benefits�
🛡️ Cancer Risk: May lower the risk of bowel and breast cancer.�
💪 Metabolic Health: Helps prevent obesity, type 2 diabetes, and heart disease.
🍎 Fibre Tips�
✅ Daily Intake: 21–38g/day (per Mayo Clinic).�
🥗 Sources: Whole grains, fruits, and cereals.�
💧 Water Matters: Stay hydrated with a high-fibre diet!

Nourish your gut and transform your health with fibre-rich foods today!

To read more go to the website: https://wellnaturopathy.au/the-incredible-health-benefits-of-dietary-fibre/

References:
Holscher, H. D. (2017). Dietary fiber and prebiotics and the gastrointestinal microbiota. Gut microbes, 8(2), 172-184.

Ojo, O., Ojo, O. O., Zand, N., & Wang, X. (2021). The effect of dietary fibre on gut microbiota, lipid profile, and inflammatory markers in patients with type 2 diabetes: a systematic review and meta-analysis of randomised controlled trials. Nutrients, 13(6), 1805.

So, D., Whelan, K., Rossi, M., Morrison, M., Holtmann, G., Kelly, J. T., ... & Campbell, K. L. (2018). Dietary fiber intervention on gut microbiota composition in healthy adults: a systematic review and meta-analysis. The American journal of clinical nutrition, 107(6), 965-983

18/01/2025

The Powerful Benefits of Pectin for Gut Health 🌿✨
Pectin is more than just a thickener for jams—it's a gut health hero! As a naturopath, I’m excited to share how this natural fibre, found in fruits, vegetables, legumes, and nuts, can transform your health.

🌱 What Does Pectin Do?�
Pectin works wonders for your digestive system:�
✔️ Regularity: Softens stool and promotes smooth digestion.�
✔️ Feeds Good Bacteria: Fuels beneficial gut microbes.�
✔️ SCFAs Production: Supports gut lining and reduces inflammation.

💚 Health Benefits
Gut Balance: Nourishes a diverse microbiome.
Heart Health: Lowers cholesterol.
Blood Sugar Control: Regulates glucose levels.
Weight Management: Curbs overeating naturally.

🍎 Pectin-Rich Foods
Fruits: Apples, oranges, berries (keep the peel!).
Veggies: Carrots, kale, Brussels sprouts.
Legumes: Chickpeas, lentils.

👩‍⚕️ Naturopath’s Tip: Embrace whole, plant-based foods to harness pectin’s benefits!
Your gut will thank you. 🌟

To read more go to the website: https://wellnaturopathy.au/the-powerful-benefits-of-pectin-for-gut-health/

31/12/2024

✨ Detox in the New Year 2025: Renew Your Body and Mind ✨

🌿 Start 2025 with a fresh, revitalised you! 🌿

The holidays are over, and it’s the perfect time to reset and support your body’s natural detoxification processes. A well-structured detox can:

�✔️ Boost energy levels�
✔️ Improve digestion and gut health�
✔️ Clear your skin�
✔️ Strengthen immunity�
✔️ Sharpen mental focus

🛠️ What is Detoxification?�Your body naturally detoxes through the liver, kidneys, lungs, digestive system, and skin. But stress, processed foods, and environmental toxins can overload these systems. A naturopathic detox helps reduce this burden and enhances your body’s efficiency.

💡 10-Day Wellness Plan Highlights�

🥗 Day 1-3: Prep phase—cut out processed foods, sugar, caffeine, and alcohol. Hydrate and set your intentions!�
🍵 Day 4-7: Detoxify—focus on leafy greens, detox teas, and gentle movement like yoga. Add Epsom salt baths for skin detoxification.�
🥑 Day 8-10: Rebalance—reintroduce healthy fats, fermented foods, and mindfulness practices to support long-term balance.

🌟 Make 2025 Your Healthiest Year Yet!
🌟�Detox isn’t just about short-term changes—it’s a foundation for a vibrant, thriving life.

👉 Book a consultation with Well-Naturopathy to personalise your detox journey and discover a plan that aligns with your unique health goals.

Find the full BLOG on our website—link in bio!

💪 Let’s make this year about feeling your best, naturally!

31/12/2024

🌿 New Year’s Detox Green Smoothie: Fresh Start for 2025 🌿

Kickstart 2025 with a clean slate and a glass full of health! 🍃 This Detox Green Smoothie is packed with nourishing ingredients that support your liver, improve digestion, and energise your body.

✨ Why It’s Detoxifying:�
🥬 Spinach & Kale: Chlorophyll-rich greens to flush toxins and support liver health.�
🥒 Cucumber: Hydrating and cleansing, perfect for kidney detox.�
🍋 Lemon Juice: Vitamin C boosts detox enzymes and digestion.�
🫚 Ginger: Anti-inflammatory root that aids digestion and toxin elimination.�
🍏 Green Apple: Fibre and antioxidants for a happy gut.�
🥑 Avocado: Healthy fats + glutathione = liver love.�
🌱 Chia Seeds: Omega-3s and fibre to keep your digestive system clean.

💚 Recipe:�
1️⃣ 1 cup spinach + 1 cup kale (stems removed)�
2️⃣ ½ cucumber + ½ green apple (sliced)�
3️⃣ 1 tbsp lemon juice + 1 tsp grated ginger
�4️⃣ ½ avocado + 1 tbsp chia seeds�
5️⃣ 1 cup cold water or coconut water + ice (optional)
➡️ Blend, sip, and glow! 🌟

🧘‍♀️ Naturopath’s Tip: This smoothie is more than a detox tool—it’s a step toward long-term health. Pair it with whole foods, hydration, and movement to support your body all year round.

🍹 Start your vibrant, thriving 2025 today!

Find the full recipe on our website—link in bio!

Well Naturopathy

22/11/2025

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