Leigh - GutFit Nutrition

01/12/2026

You know you need to eat more, but it feels like every food choice is a gamble… 🎲

For athletes with sensitive guts, recovery and fuelling can look a little different.

Many know that they need to increase their protein… 💪🏻

🚴🏻‍♀️ But, you ALSO require a higher carbohydrate intake, but if those carbs are poorly timed, poorly tolerated, or high in FODMAPs, they can trigger bloating, cramping, urgency, or diarrhea.

And when this recovery isn’t optimized? That’s where things can go downhill fast, leading to tanked hormones, stalled performance, and difficulty recovering.

So, what do you do if those carb or protein sources are causing digestive discomfort? 😩

It’s all about knowing how to:

🥣 Implement gut-friendly carbohydrate sources (right carb type & fibre amounts)

💦 Optimize hydration and electrolyte balance

📈  Train your gut over time & create a routine that works for you

If you’re ready to say goodbye to painful gut flare-ups and hello to more confident, optimized training…

👉🏻 Comment FUEL MY WORKOUT to get instant access to my Pre & Post Workout Nutrition for a Happy Gut mini course bundle, where I break all of this down step-by-step 💪🏻🔗

01/07/2026

If the low FODMAP diet didn’t work for your IBS, this is why 👇🏻🫣

While the low FODMAP approach can be incredibly effective in managing the symptoms of IBS (bloat, gas, pain), doing it properly and completing the full process is ESSENTIAL!

The stat that 75% of people get success with IBS symptom management is based on those who WORK with a Registered Dietitian!

So, when done properly it can help you:

✅ Identify which specific FODMAPs trigger your symptoms

✅ Learn your personal tolerance levels

✅  Reintroduce foods strategically instead of guessing

✅  Avoid unnecessary restriction long-term

😩 But sadly I know how many of you have just been told to do it on your own by your doctor and no support!

When you try this diet on your own (& without the support of a specialized Dietitian to help you move through the phases of it) it can lead to…

👉🏻 Nutrient deficiencies & even malnutrition causing your gut to not work as well as it should

👉🏻 Creating a poor mindset around healing (it’s only about RESTRICTING foods, and not incorporating a whole body mindset)

👉🏻 MORE stress/anxiety around food and eating

👉🏻 Not fully addressing the key IBS symptom drivers including low-grade inflammation, intestinal dysbiosis, and dysmotility (all of which the low FODMAP diet does directly not help long term)

Not to mention the low FODMAP diet is a short-term diet that needs to be completed in three phases properly to avoid even more issues.

That is why the guidance and expertise of a specialized IBS and trained Dietitian (like myself! 👋) are invaluable in ensuring that you navigate the diet successfully.

Have a question about the low FODMAP diet and IBS? Let me know in the comments below!👇🏻

01/02/2026

Your gut 💚 called… it’s ready for a glow-up in 2026 ✨ — without the painful cleanses or pricey supplement protocols.

In this episode of the GutFit Nutrition Podcast, we explore why gut health is foundational to your overall well-being and how simple, sustainable micro habits can support your digestion, hormones, mood, and immune system over time.

YOU’LL TAKEAWAY:
✨What micro habits are and how to use them to create lasting change
✨Why gut health impacts immunity, mental health, and hormone balance
✨How small adjustments in diet quality, fermented foods, medication use, sleep hygiene, and morning routines can better support your gut
✨Why consistency and personalization matter more than perfection

🎧 Tune into to Apple Podcasts here: podcasts.apple.com/ca/podcast/38-5-micro-habits-to-level-up-your-gut-health-in-2026/id1809215958?i=1000743513331

🎙️ Listen on YouTube, Apple Podcasts, iHeart Radio or Amazon Music - Search GutFit Nutrition Podcast!

12/31/2025

Did you know only 9% of people actually crush their New Year health goals? 😱

In the latest episode of the Gut Fit Nutrition Podcast, we’re breaking down how to set realistic gut health & fitness goals that stick — including:
✨ Setting intentions instead of resolutions
✨ Creating SMART goals for clarity
✨ Linking pleasure to behaviors to stay motivated
✨ Using accountability systems to actually follow through
✨ Celebrating small wins along the way

If you’re ready to finally make progress on your health and fitness goals instead of falling off by February… This episode is for YOU! 💪

🎧 Tune into to Apple Podcasts here: podcasts.apple.com/ca/podcast/37-new-year-new-intentions-9-steps-to-health-and/id1809215958?i=1000742779626

🎙️ Listen on YouTube, Apple Podcasts, iHeart Radio or Amazon Music - Search GutFit Nutrition Podcast!

12/31/2025

Year after year, do you set New Year’s resolutions with the best of intentions, and then struggle to sustain them?

The data reflect this challenge.. ➡️ Research suggests that only about 9% of people who set resolutions follow through long-term, with about 25% abandoning them within the first week and close to half by the end of January.¹

While these numbers may seem discouraging, they’re not totally surprising. In clinical and behavioural science, we know that goals are more likely to fail when they are overly ambitious, poorly defined, or not supported by a clear plan for implementation.

That’s why I’ve written this article on how to set more realistic, sustainable health-focused goals using evidence-based behaviour change principles. Happy New Year! 🥳

👉https://www.leighmerotto.com/blog/how-to-set-successful-health-resolutions-this-year

¹ Reference available in the linked article.

Do you make new year’s resolutions and goals you never end up achieving? I recommend following these 9 steps to help increase your success in meeting your health resolutions this new year.

12/31/2025

Gut health advice & myths we NEED to dump in 2026. Please & thanks! 🙏

🚫 Unregulated & risky constipation aids: Colon hydrotherapy, skinny teas & coffee enemas 💩 ☕️

🚫 Healthy eating alone can “fix” IBS

🚫 Everyone with IBS should start the low FODMAP diet

🚫 Supplement protocols > diet + behaviour change

🚫 Test, test, test without looking at symptom profile, habitual diet intake + lifestyle behaviours

🚫 Ignoring adequate mineral intake for GI function (iodine, sodium, potassium, magnesium, boron)

🚫 Moving your bowels daily means you can’t be constipated

🚫 Brand name, CFUs or number of strains is “most important” when choosing a probiotic

🚫 Under-eating carbs or calories doesn’t have any impact on your GI system

I’ve worked with hundreds of people with IBS and gut issues, and often what they really need is to:

✅ Get in adequate nutrition to help support hormones, cellular health, and meet your bodies requirements (Think: Increasing diet diversity, properly fuelling your workouts, getting a variety of foods in your diet)

✅ Support the nervous system (Working on your gut-brain connection through lifestyle shifts that support vagus nerve)

✅ Address the foundations that really matter for long-term relief (Think: consistent sleep, proper hydration, stress management, and simple nutrition habits before supplementation)

THIS is what will actually help you find relief from your gut issues in 2026! 🙌🏻

12/29/2025

What a year! Our 2025 GutFit Nutrition Wrapped ✨🫶🏻 

Calling this health and performance nutrition practice my full-time job & connecting with so many amazing clients and community members is a BLESSING.

Thank you to my team members who help everything run smoothly behind the scenes — my amazing VA support , incredible social media manager , the BEST designer .ca, & biggest cheerleader .

👉🏻 Swipe through for some of this years highlights.

Thank you for being part of the GutFit Nutrition community! 🫶

Ready to break free from gut issues like IBS, fatigue and fuel performance in 2026? 🚀

Send me a DM — We’d love to support you! 💚

12/22/2025

Could creatine be beneficial as an athlete with a sensitive gut? 🤔

Well…it depends! (the classic Dietitian answer! 😆)

Creatine is great for building lean mass… when diet + training are already optimized.

But, there are some considerations‼️

So be sure to 👉🏻 swipe through for the breakdown of what creatine is, the benefits you may see from using it, how to take it with digestive issues, and what to consider!

Have a question about creatine? Leave it below👇🏻

12/20/2025

Itchy skin, fatigue, unresolved IBS symptoms – what could these symptoms have in common?

It could be a sign of histamine intolerance, a condition that often goes under or misdiagnosed.

That said, this topic is ‘trending’ and while there is a lot of information on management and diagnosis online, there are gaps in research when it comes to proper management.

I loved my conversation with Marlee Hamilton, GI Dietitian at Ignite Nutrition Inc on how to actually tell whether you may have histamine intolerance, and how to actually manage it through a structured elimination diet, nutrition optimizations & targeted supplementation!

You’ll Takeaway:
✨ Why histamine intolerance is a growing concern in digestive health, common symptoms (skin issues, runny nose, GI symptoms, and fatigue) and proper testing
✨ How mast cell activation syndrome is distinct from histamine intolerance.
✨ Dietary management is crucial for those with histamine intolerance, but low histamine diets can vary significantly in recommendations.
✨ What supplements like DAO may help some individuals with histamine intolerance.
✨ How zinc, iodine and other micronutrients play a role in gut health and histamine intolerance

🎧 Tune into to Apple Podcasts here: podcasts.apple.com/ca/podcast/36-runny-nose-fatigue-bloat-rashes-unpacking-histamine/id1809215958?i=1000742005278

🎙️ Listen on YouTube, Apple Podcasts, iHeart Radio or Amazon Music - Search GutFit Nutrition Podcast!

12/19/2025

Looking for a thoughtful gift idea for a loved one with Irritable Bowel Syndrome (IBS)? Or perhaps something to add to your holiday wish list to support your own gut health?

Truth be told, living with IBS and gastrointestinal issues can be incredibly challenging, and at times for isolating. However, there are many beneficial, evidence-based products available that can help to ease that challenge and make life a little easier. Getting a loved one a gift to support them can help show them how much you care about them and their IBS! ❤️ 🎁

✔️ Here's a curated selection of evidence-based products that make practical gift options for individuals with IBS, FODMAP sensitivities, or anyone looking to support digestive health.

These products are a collection of food products that are FODMAP safe, as well as my favourite tricks and tools to help lower inflammation, support your gut microbiome and improve the gut-brain connection which is crucial to finding lasting relief from your IBS!