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10/04/2026

Meal timing is one of the things I talk about most as a dietitian ⏰

Not because there's one perfect schedule,
but because when you eat can genuinely influence:
• digestion
• bloating & reflux
• hunger & fullness cues
• energy levels
• actually meeting your nutrition needs across the day

Going too long without eating?
→ often leads to feeling overly hungry, low in energy, or eating well past comfortable fullness at your next meal

Eating a large meal too close to bedtime?
→ can worsen reflux, bloating, or that heavy, uncomfortable feeling overnight

Undereating earlier in the day?
→ makes it much harder to meet your protein, fibre, and overall nutrition targets (your body only has so many hours to work with)

The goal isn't a rigid schedule - it's more of a gentle, consistent rhythm across your day. One that keeps you comfortable, energised, and meeting your needs without overthinking it 💛

08/04/2026

✨ Online booking is now open for telehealth appointments!

If you’ve been wanting to check in about your nutrition, gut health, or mid‑life changes, it’s now even easier to book a session from home.

A quick note: face-to-face consultations are available on Thursdays only, but telehealth appointments are open on other days.

You can check the latest availability and book online anytime through our website. So you can get the support you need, on the day that works for you.

05/04/2026

🐣✨ Happy Easter from Glow Dietetics ✨🐣

A gentle reminder this Easter… you don’t need to earn, burn, or feel guilty about enjoying chocolate 🍫💛

Food is more than just nutrients, it’s tradition, connection, and joy.

Instead of focusing on “how much” or “should I,” try:
🌿 Choosing the treats you genuinely enjoy
🌿 Slowing down and eating mindfully
🌿 Tuning into your hunger and fullness cues
🌿 Letting go of food guilt

Whether it’s a few eggs or a favourite hot cross bun, you’re allowed to enjoy it (fully and without apology).

Balance isn’t about perfection. It’s about flexibility, satisfaction, and kindness to yourself.

Wishing you a relaxed, joyful Easter 💫

02/04/2026

🥗 Snack ideas that actually keep you full 👇

First things first - not everyone needs snacks.

But for a lot of people, there’s a long gap between lunch and dinner…
and that’s when hunger and cravings tend to creep in.

Instead of relying on willpower (which we know doesn’t last),
a planned afternoon snack can make things feel a lot easier.

The key?
✨ Don’t just have carbs on their own

For example, fruit is a great option - but on its own, it often won’t “hold” you for long.

👉 Try pairing it with protein:
fruit + nuts
fruit + yoghurt

This helps keep you fuller for longer and supports more stable energy.

Small, simple changes like this can make a big difference to how you feel (and eat) later in the day 💛

29/03/2026

🔍 “I Googled my symptoms…” and somehow ended up more confused?

You’re not alone.

Google can be helpful for general information…
but when it comes to your health, it often creates more overwhelm than clarity.

You might read 5 different articles (all saying different things).
Or land on worst-case scenarios that don’t even apply to you.

Because here’s the thing:
✨ Nutrition isn’t one-size-fits-all

Two people with the same symptoms can need completely different approaches (depending on their health, lifestyle, and goals).

That’s where personalised support makes all the difference.

Instead of guessing or trying everything at once…
you get clear, tailored guidance that actually works for you.

At Glow Dietetics, we look at the full picture - not just the symptoms 💛

25/03/2026

💭 “I just need more willpower…” - but what if that’s not the problem?

This is something we hear all the time (and it’s usually not true).

Willpower might carry you through a few “good days”…
but it’s not meant to sustain you long term.

Life gets busy. Stress happens. Energy dips.

And when your plan relies on willpower alone, it’s only a matter of time before things feel hard again.

The goal isn’t to try harder.
It’s to build a way of eating that actually supports you.

✨ That means eating enough
✨ Building balanced meals
✨ Keeping things realistic

Because when things feel easier… consistency follows.

At Glow Dietetics, we focus on practical, personalised support - not perfection 💛

22/03/2026

It might be time to start reintroducing foods. In fact, guidelines recommend moving to the reintroduction phase after just 4-6 weeks of restriction.

Why?
• The low FODMAP diet is a 3-phase process, not a long-term elimination diet. It includes a restriction phase, a reintroduction phase and a personalisation phase. It's important not to over-restrict.
• Staying in the restriction phase too long can reduce beneficial gut bacteria like Bifidobacteria that play a key role in gut health.
• The reintroduction phase helps you identify which FODMAP subgroups (e.g., fructans, lactose, polyols) actually trigger your symptoms, rather than avoiding everything unnecessarily.
• Tolerance can also change over time, so it's worth retesting trigger foods down the track.

✅ Goal: Find your personal tolerance, so you can enjoy a wider variety of foods while keeping symptoms under control.

Tip: Reintroduce one FODMAP group at a time, in small amounts, and track how you feel. This process is best done with the guidance of a dietitian to make sure you're reintroducing safely and meeting your nutritional needs.

18/03/2026

Ever noticed your digestion changes during your menstrual cycle?

You're not imagining it. Hormonal shifts throughout the cycle can influence gut motility, bloating and bowel habits, and it's very common.

Here's what's happening in the body:
🩸 Menstruation (period): Hormone levels drop and prostaglandins increase, which help the uterus contract but can also stimulate the intestines. This is why some people experience cramping, loose stools or more frequent bowel movements.
🌱 Follicular phase (after your period): With both progesterone and prostaglandin levels low during this phase, digestion may feel more settled and regular.
🌼 Ovulation: As progesterone begins to rise, some people may start to notice changes like mild bloating.
🌙 Luteal phase (week before your period): Progesterone rises and can slow colonic muscle activity, which may lead to bloating, fullness or constipation. Research shows gut transit time is significantly longer during this phase compared to the follicular phase.

Ways to support your gut through your cycle:
• Eat fibre-rich foods (whole grains, legumes, vegetables)
• Stay well hydrated
• Include fermented foods like yoghurt or kefir
• Gentle movement such as walking or yoga

These are general gut health strategies rather than specific treatments for cycle-related symptoms, but they can help support your digestion throughout the month.

🚩 When to check in with your medical team. Some gut changes around your period are normal. But if your symptoms are severe, getting worse, or significantly affecting your daily life, it's worth speaking to your doctor. Conditions like endometriosis can sometimes cause bowel symptoms that overlap with what might feel like normal cycle-related changes.

Learning how your gut changes across the month can help you feel more in tune with your body and make symptoms easier to manage. ✨

16/03/2026

Instead of cutting foods out, try adding:
• Protein to breakfast
• Vegetables to lunch
• Fibre through whole grains or legumes
• Healthy fats like nuts, seeds or olive oil

Often when you add nourishing foods, everything else naturally balances out.

Small additions → sustainable habits.

13/03/2026

Fermented foods are trending, but they're not new. 🥬

Foods like yoghurt, kefir, kimchi, sauerkraut and miso have been eaten for centuries. Originally used for food preservation, they're now gaining attention for their potential gut health benefits.

Here's what the science says:
• Many fermented foods contain live microbes and bioactive compounds produced during fermentation, both of which may support gut microbiome diversity and help reduce inflammation. But not all fermented foods are equal: pasteurised, shelf-stable or heavily cooked products may no longer contain live cultures.
• Benefits likely come from more than just live bacteria. Fermentation also produces bioactive peptides, short-chain fatty acids and other metabolites that may contribute to gut and immune health.

Easy ways to add them to your day:
• Kefir in smoothies, overnight oats or chia pudding
• Yoghurt with fruit, nuts and seeds
• Sauerkraut or kimchi (unpasteurised) with eggs, grain bowls or sandwiches
• Miso stirred into soups or dressings at the end, off the boil, to preserve live cultures

Look for products labelled "unpasteurised," "raw" or "contains live cultures" if you're after the live microbe benefit.

There's no official guideline on how much to eat, but including fermented foods regularly alongside a diverse, fibre-rich diet is a sensible approach to supporting your gut. ✨

11/03/2026

✨ Should you take probiotics? Let's break it down ✨

Probiotics are live microbes that, when taken in the right amounts, have been shown to benefit health in specific ways. But the key word is specific: benefits are strain-dependent, not universal, and they're not a magic cure-all 🧠💫

Here's the truth:
• Certain probiotic strains can help with specific issues when the strain and dose are backed by science. The strongest evidence is for preventing antibiotic-associated diarrhoea (e.g. Saccharomyces boulardii, Lactobacillus rhamnosus GG).
• Claims about "supporting digestion" and "boosting immunity" are often overstated. Some strains show modest effects for conditions like IBS, but broad gut health and immune claims aren't well supported for most products.
• Choose products that list the specific strain name (not just the species) + dose. If you don't notice a benefit, it's reasonable to stop, as not every strain works for every person.
• If you have a serious health condition or weakened immunity, talk to your medical team first as there are real, documented risks including bloodstream infections in vulnerable people.

✨ Bottom line: probiotics can help for specific conditions with the right strain and dose, but they're not essential for everyone. A diverse, fibre-rich diet is still your #1 move for gut and immune health 🌿🥦💧

03/03/2026

Quick, balanced mid-week meal ✅

BBQ chicken + flavoured microwave rice + salad + a dollop of tzatziki = minimal effort, maximum balance.

🥩 Protein ✅ – supports muscle and keeps you fuller for longer
🍚 Carbs ✅ – fuels energy without crashes
🥗 Veg ✅ – fibre for gut health
🫒 Healthy fats & flavour ✅ – helps hormone support and satisfaction

Meals like this show that balanced plates don’t need to be complicated - convenience can actually help you stay consistent and feel good.

💡 Tip: even small tweaks (like adding tzatziki or a squeeze of lemon) make meals feel fresher and more satisfying without extra work.

What’s your go-to “quick, feel-good” meal when life gets busy?

Address

52 High Street
Toowoomba, QLD
4350

Opening Hours

9:15am - 2pm

Telephone

+61439003555

Website

http://www.glowdietetics.com.au/

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