Sprout Nutrition

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Sprout Nutrition

Sprout Nutrition is a dietetic practice specialising in plant-based diets, Irritable Bowel Syndrome (IBS) & women's health. Instagram:

28/11/2025

If you’re constantly hungry at night, craving sugar, feeling “out of control” on weekends, or bloated by the afternoon… it’s probably not willpower. These are 4 mistakes I commonly see and all of them are fixable with small, consistent changes.

22/11/2025

The low FODMAP diet isn’t a forever plan, it’s a short term strategy designed to reduce symptoms and help you identify your personal triggers

If you’ve been stuck in the elimination phase for months (or even years) this is your sign to take the next step

Why staying in elimination too long is not ideal:

👉🏻 It limits your fibre and prebiotic intake, which can
reduce beneficial gut bacteria

👉🏻 It increases risk of nutritional deficiencies, especially those on a plant based diet (iron, calcium, zinc etc)

👉🏻It increases food related stress and anxiety

👉🏻It can make your gut more sensitive over time?

👉🏻You never truly learn which foods you tolerate

Once your symptoms settle, the goal is to reintroduce and discover which FODMAP groups you react to so you can create a balanced, personalised plan that supports your gut long term

21/11/2025

The low FODMAP diet isn’t a forever plan, it’s a short term strategy designed to reduce symptoms and help you identify your personal triggers.

If you’ve been stuck in the elimination phase for months (or even years), this is your sign to take the next step

Why staying in elimination too long can backfire:�
👉 It limits your fibre and prebiotic intake, which can reduce beneficial gut bacteria
👉 It increases risk of nutritional deficiencies, especially those on a plant based diet (iron, calcium, zinc etc) �
👉 It increases food related stress and anxiety�
👉 It can make your gut more sensitive over time�
👉 You never truly learn which foods you tolerate

Once your symptoms settle, the goal is to reintroduce and discover which FODMAP groups you react to so you can create a balanced, personalised plan that supports your gut long term.

20/11/2025

A list of common plant foods that contain 30g protein. This is useful for anyone trying to increase their protein intake. It’s pretty easy to see from this list which foods are more “efficient” than others.

My favourite go-to’s for optimising protein intake are soy based products like tofu, TVP soy protein crisps and seitan.

Make sure to save this list to refer back to

19/11/2025

A list of common plant foods that contain 30g protein. This is useful for anyone trying to increase their protein intake. Its pretty easy to see from this list which foods are more "efficient" than others.

My favourite go-to's for optimising protein intake are soy based products like tofu, TVP soy protein crisps and seitan.

Make sure to save this list to refer back to

13/11/2025

Some reminders I shared with clients this week 💚

✨ Consistency matters more than perfection.
Your body responds to what you do most of the time, not every single choice. Progress comes from habits built over weeks and months, not from one “perfect” day.

✨ Frozen veggies are just as nutritious as fresh.
They’re snap-frozen at harvest, locking in nutrients that can be lost during transport or storage. They are a convenient, affordable way to boost your daily fibre and antioxidant intake.

✨ Check your plant milk label, it should contain at least 120 mg of calcium per 100 ml.
This ensures you meet daily calcium needs. Fortified soy or almond milks are best.

✨ If you’ve nailed your protein, don’t forget about fibre.
Fibre is essential for gut health. It also helps you to feel fuller after meals and stablise blood sugar levels. Aim for a mix of soluble and insoluble sources — oats, chia, legumes, fruit, veggies & wholegrains

✨ If you’re taking an iron supplement, avoid tea or coffee around the same time.
Phytates reduce iron absorption so make sure to space them at least an hour apart. Pair iron with vitamin C-rich foods (like berries or citrus) to enhance absorption.

✨ Sleep deprivation increases hunger hormones and sugar cravings.
Lack of sleep raises ghrelin and lowers leptin, making it harder to regulate appetite and cravings. Prioritising 7–9 hours of quality sleep can support weight management, mood and energy (it also significantly helps with digestion and bloating!)

11/11/2025

Your plant based iron cheat sheet - make sure to save this one to refer back to 💚

Some extra tips:
✅ Pair with vitamin C (think citrus, capsicum, berries) to boost absorption
☕ Avoid tea + coffee with meals as they can reduce absorption
🍞 Choose fortified products where possible for an extra boost

10/11/2025

There’s a lot of mixed messaging around food and gut health, so here are 3 things that are actually worth avoiding 👇🏼

1️⃣ Cut out whole food groups to lose weight
Unless there’s a diagnosed allergy or intolerance, removing entire food groups is rarely helpful. Overly restrictive diets can lead to nutrient deficiencies, reduced gut diversity and low energy. It also makes it harder to build a healthy relationship with food.

A moderate calorie deficit with balanced carbs, protein, fats and fibre is just as effective for weight loss, and far more sustainable.

2️⃣ Stay on the low FODMAP diet forever
The low FODMAP diet is meant to be temporary, it’s a tool to identify triggers, not a long-term plan. If followed for too long, it can reduce good gut bacteria and make food reintroduction harder later on.

Once symptoms are under control, the focus should shift to testing and reintroducing foods to support gut diversity and confidence with eating again

3️⃣ Try to “reset” my gut with detoxes or cleanses
There’s no scientific evidence that detox teas, powders or cleanses improve digestion or “flush out toxins.”

Your liver and kidneys do that already. Save your money and focus on real foods and strategies instead.

07/11/2025

It is normal for the scale to fluctuate in an hourly, daily and even weekly timeframe . It does not necessarily mean you are gaining weight. Here are some reasons why 👇

👉🏻 Carbohydrate intake - Carbohydrates are stored in your muscles and liver as glycogen which can be utilised as fuel during exercise. For every gram of glycogen stored, around 3–4g of water is held too, which can temporarily increase the number on the scale. So if you ate a high carb meal the night before and the scale has gone up, don't worry you haven't actually gained "fat mass"

👉🏻 Excess sodium can cause water retention, therefore showing up as a higher mass on the scale

👉🏻 Bathroom habits - i.e: constipation - this shows up on the scale as well

👉🏻 Other factors such as hormone changes from menstrual cycle as well as feeling sore after the gym.

👉🏻 The scale is also measuring all the fluid you have drank today (1L = 1kg) as well as the volume of food you have consumed.

These are important things to consider if you are on a weight loss journey.
1 larger meal or even a few consecutive larger meals is not going to cause weight gain.

Its really important to have balance in your diet and start moving away from the all or nothing mindset.

Send this post to someone who needs the reminder 💚

06/11/2025

Most people know about iron and B12… but iodine often flies under the radar 👀 Save this for your comprehensive plant based guide to iodine  ⠀ Iodine plays a major role in thyroid health, metabolism, energy and fertility and is especially important during pregnancy and breastfeeding for baby’s brain and nervous system development 🧠 ⠀ Because Australian soil is naturally low in iodine, plant foods can fall short. That’s why using iodised salt, eating fortified bread or considering a supplement can make such a difference. ⠀ If you’re unsure about your iodine intake (or thinking about pregnancy), it’s worth chatting with your dietitian or GP about testing or supplementation 🤍

13/10/2025

Melbourne marathon 3:17 | 4:42/km 🎖️🎀 💓
A 16 min PB and had an absolute blast, genuinely enjoyed every minute of it. My goal was 3:20 so pretty stoked to get under that. Fueling went perfectly and was able to hit 90g carbs/hr and felt strong start to finish.

I had so many issues in the lead up, including a blood blister the size of half my foot five days out 😅 so I’m honestly just so happy it all came together on the day.

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Melbourne, VIC

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https://www.sprout-nutrition.com.au/

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