Nishtha Patel - The Gut Expert / Functional Medicine

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Nishtha Patel - The Gut Expert / Functional Medicine

Nishtha is a clinical nutritionist and functional medicine practitioner. Specialising in Gut health

11/12/2025

If you’re fed up with boring Brussels...

Let’s face it (they can be the most boring part of a Christmas dinner) then look no further than these smashed sprouts with a twist!

These smashed sprouts not only look great but are so delicious!

08/12/2025

If you are looking for a beautifully visual centrepiece for your Christmas party then this little showstopper is perfect. It is bright, festive and surprisingly nutritious.

All you need to do is slice the bottom of an aubergine to keep it steady. Take your berries, olives and mozzarella balls , feta, grapes, peppers (anything you want really) then thread them onto cocktail sticks until the aubergine is completely covered. Sprinkle with pomegranate. Finish with a slice of orange on the top for a touch of sparkle and it is ready to enjoy.

It looks gorgeous on any festive table and it tastes amazing. It is a fun, healthy Christmas recipe that works for grazing boards, gut friendly party food and easy holiday entertaining.🌲✨🎄✨🎄

04/12/2025

AD
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Part of my winter wellbeing routine is planning for the meals I cannot control.

For people who are sensitive to gluten or dairy, Gluten Dairy Enzymes from can provide confidence with unpredictable menus. It features Tolerase G, and lactase
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unique and clinically researched enzymes that help with the breakdown of gluten, lactose and dairy proteins.

I keep it on hand for restaurant meals, social occasions, and events. They’re vegetarian, backed by science and you only need one capsule to take with meals when out and about

01/12/2025

🥥 Dairy-free doesn’t always mean gut-friendly…

As a nutritionist, I see this mistake all the time in clinic: people switch to vegan or dairy-free yoghurts thinking they’re healthier, but many are packed with stabilisers, gums and thickeners that can trigger bloating, discomfort and inflammation, especially if you have IBD, IBS or a sensitive gut.

Here’s what I look for when shopping (and what I showed you in the video):

✨ Choose coconut yoghurts with:
✔️ Live cultures (your gut LOVES these)
✔️ A short ingredient list
✔️ No unnecessary fillers

❌ Avoid yoghurts containing:
• Guar gum
• Xanthan gum
• Corn starch
• Corn fibre
• Long lists of additives

A good coconut yoghurt should be:
🥥 naturally rich in medium-chain fatty acids
🦠 soothing for the gut
✨ cultured with live bacteria to support your microbiome

Simple swaps like this make a huge difference when you’re healing your gut.

27/11/2025

☀️ What about Vitamin D? Here’s what you actually need to know…

Most people in the West become low in Vitamin D during winter and deficiency can impact everything from your mood and immunity to your gut health. But here’s the part most people don’t realise…

Too much Vitamin D can become toxic, so always get tested first before supplementing. ✔️

✨ My clinical preference?
A Vitamin D3 + K2 supplement, ideally in liquid form, especially if you have gut issues. It’s absorbed far more efficiently and bypasses much of the digestive system.

💡 Why K2 matters:
It directs calcium into the bones, not the arteries, meaning better absorption, better bone health and better long-term protection.

If your energy, immunity or digestion has felt “off”, checking your Vitamin D levels is a great place to start.

24/11/2025

🥜 Think all nut butters are healthy? Not quite…

Some jars look nutritious, but if you check the label you’ll often find added sugar and palm oil, both of which can spike blood sugar and irritate a sensitive gut.

If you’re dealing with IBS, IBD, bloating or inflammation, these hidden ingredients can make symptoms worse.

✨ Here’s what a gut-friendly nut butter SHOULD look like:
✔️ Just nuts, nothing else
✔️ Packed with healthy fats
✔️ Rich in polyphenols
✔️ Contains natural fibre to support your gut microbiome

Simple ingredients. Better digestion. Happier gut. 💚

Save this before your next shop, your gut will thank you.

18/11/2025

🩸 Thinking about taking iron supplements? Read this first…

Iron isn’t for everyone and taking it “just in case” can actually do more harm than good.

Too much iron can become toxic, irritate the gut and make symptoms like bloating, nausea and constipation even worse.

Before supplementing, always get your levels checked. ✔️

And if you do need iron? Choose iron bisglycinate, it’s far gentler on the digestive system and much better tolerated than common forms like ferrous sulphate.

This is especially important if your gut is sensitive or you’re already dealing with digestive issues.

✨ If you missed my post “I bet you didn’t know this about fibre”, read that next. Fibre + iron metabolism are more connected than you think.

13/11/2025

What to buy at the supermarket when you have IBD 🌿

Supporting your gut doesn’t mean avoiding fibre. It’s about choosing the right kind and preparing it in a gut-friendly way.

💚 Best gentle sources of soluble fibre (soothing for the gut):

• Oats or oat bran (well cooked, porridge-style)
• Chia or flaxseeds (always soaked well before eating)
• Red lentils, split mung or moong dal (well cooked or pureed)
• Stewed apples or pears
• Soft, cooked vegetables – carrots, courgettes, pumpkin or sweet potato
• Psyllium husk (if tolerated – start with ½ tsp in water) make sure you drink plenty of water afterwards too!

🚫 Be cautious with these, especially during a flare:

• Raw greens, cabbage, broccoli stems
• Bran cereals and whole raw nuts
• Popcorn and large salads
• Excessive raw fruit

🌱 Gut Tip:

Diversity matters but be gentle. If your gut is healing, start with 1–2 new plant foods a week and build up slowly towards 20–30 different types once you’re stable.

✨ Follow for more.

10/11/2025

Should you be taking magnesium? Here’s the truth…

Magnesium supports over 300 functions in your body from energy production and muscle recovery to stress relief and better sleep. But not all magnesium supplements are created equal.

✨ Here’s a quick guide:
• Magnesium Glycinate – Gentle on the gut and great for most people.
• Magnesium Citrate – Supports healthy bowel movements.especially if you suffer from constipation.
• Magnesium Threonate – Enhances focus, memory and brain function.
• Magnesium Taurate – Supports heart health and blood pressure.

If you’re constantly tired, anxious or struggling with sleep, low magnesium could be part of the puzzle. 🌿

05/11/2025

🧀 Love cheese but worried about your gut? Let’s clear this up 👇

Not all cheeses affect your digestion the same way and choosing the right one can actually support your gut health.

🥛 Soft cheeses (like brie or cream cheese) are high in lactose, which can trigger bloating or discomfort, especially if you have IBS or IBD.

🧀 Hard cheeses (like Parmesan) are easier to digest as the lactose breaks down during fermentation plus, they’re rich in beneficial bacteria that support gut diversity.

🐐 Goat’s or sheep’s cheese are gentler on digestion and less inflammatory thanks to their unique fat and protein structure.

If dairy triggers your symptoms, it’s okay to skip it, but if you tolerate it in moderation, these options could be your gut’s best friend. 💚

✨ Curious about how to balance your gut while still enjoying your favourite foods?

Follow me for more gut-friendly tips.

30/10/2025

🍵 Love your morning matcha? You might want to rethink when you drink it…

I’m a clinical nutritionist specialising in gut health and while matcha and green tea are incredible for reducing inflammation and supporting long-term health, here’s what most people don’t know 👇

If you’re low in iron or anaemic, matcha can make things worse. Compounds in green tea can block iron absorption, especially if you drink it with meals.

If you’ve been feeling fatigued, cold, or dealing with hair loss, it might be time to check your iron levels.

✅ Here’s how to fix it:
• Enjoy your matcha between meals, not during.
• Pair iron-rich foods (like leafy greens and red meat) with vitamin C (bell peppers, lemons, etc.) to boost absorption.

Matcha is amazing, just not for everyone, all the time. Your nutrition should be as unique as you are.

🌿Follow for more.

27/10/2025

🍿 Think popcorn is a gut-friendly snack? Think again.

Yes, popcorn is high in fibre, but for many people with IBD or sensitive digestion, it can actually cause discomfort, bloating, or flare-ups.

So here is a list of snacks that are gut-friendly (Save this for later!):

Savoury:
Olives with a squeeze of lemon and chopped parsley
- Rice cakes with mashed avocado, lemon and chives
- GF sourdough toast with extra virgin olive oil and tomato slices
- Boiled eggs with sea salt and smoked paprika
- Cucumber boats filled with tuna in olive oil or hummus made without garlic
- Turkey slices rolled with rocket and mustard (no onion powder)
- Tofu cubes pan-seared in tamari and sesame, cooled and boxed
- Lactose-free cheese or dairy-free hard cheese with oat cakes
- Nori sheets as crisps with a little sea salt
- Sauerkraut or kimchi forkful with a few olives if fermented foods suit you

Sweet:
- Blueberries or kiwi with a spoon of coconut yoghurt
- Strawberries with a few walnuts or macadamias
- Chia pudding with almond milk, cinnamon and raspberries
- Baked apple wedges dusted with cinnamon
- Dark chocolate 70 to 85 percent, two to three squares with a handful of pumpkin seeds

Quick pots to batch:
- Overnight oats in small jars with chia and blueberries
- Quinoa salad cups with roasted veg and herbs
- Carrot and courgette batons with tahini lemon dip

Grab and go from shops:
- Plain olives or mini olive packs
- Lactose-free yoghurt or unsweetened coconut yoghurt
- Roasted chickpeas if tolerated or pumpkin seed snack packs
- Sushi packs with plain salmon or tuna and rice. Avoid oniony sauces

Olive upgrades
- Lemon zest and chilli flakes
- Orange zest and thyme
- Garlic-infused oil and rosemary
- Crushed coriander seed and a little cider vinegar

Portion and tolerance notes:
- Nuts: small handful. Avoid cashews and pistachios if you are keeping low FODMAP
- Avocado: up to a third of a small fruit per serve for low FODMAP
- Fermented foods: start with a forkful and build slowly
- Dark chocolate: keep it modest to avoid reflux

Address

98 Crawford Street
Marylebone
W1H2HL

Website

http://www.thegutexpert.com/

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