Nishtha Patel - The Gut Expert / Functional Medicine, 98 Crawford Street, Marylebone (2025)

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

23/10/2025

If your body isn’t digesting and absorbing nutrients properly, your cells aren’t getting the fuel they need.

Before reaching for powders or pills, ask yourself:

🥦 Are you low in magnesium or B vitamins?
🌙 Are you getting deep, restorative sleep?
🦠 Could an underlying gut imbalance or infection be draining your energy?

Adaptogens like astragalus can help, but they’re not magic.
Healing fatigue starts with fixing your digestion first, once your gut is thriving, your energy follows. 🌿

If you missed my last post “I bet you didn’t know this about fibre,” go back and watch that one, it’ll help you understand how crucial nutrient absorption really is for your energy and gut health.

💬 Comment FIX below to book a discovery call and let’s uncover what your fatigue is really telling you.

21/10/2025

💚 Think you’re eating enough fibre for gut healing? You might be surprised…

Most people don’t realise there are two types of fibre and your gut needs a balance of both to truly heal. Especially if you’re dealing with IBD, IBS, or chronic bloating.

In this video, I break down the difference between soluble and insoluble fibre and how eating “healthy” foods like cucumbers or tomatoes might not be giving your gut what it really needs.

If you haven’t seen my previous post “5 Facts About IBD Most People Don’t Know” check that one out first (it’ll give you the context behind what I share here!)

But make sure to save this one too, because understanding fibre balance can be a real game-changer for your gut. 🌿

16/10/2025

✨ Small swaps, big impact. ✨

Most people don’t realise that conventional deodorants often contain aluminium, synthetic fragrance and preservatives that can disrupt your hormones and slow down your body’s natural detox pathways!

I switched to Fussy because it’s made with clean, skin-friendly ingredients, is refillable, eco-friendly and fully biodegradable so it’s just as kind to the planet as it is to your body. 🌿

It works without blocking your sweat glands, keeps you fresh all day and is perfect if you’re focused on gut health, hormone balance or simply reducing your toxic load.

It’s one of those simple low-tox swaps that makes a real difference over time. 💚

14/10/2025

🌿 Struggling with gut issues, joint pain or low energy?

Adding the right anti-inflammatory foods to your diet can transform how you feel, from improving digestion to lifting your energy.

Here’s what to include:

🥄 Ginger – Supports healthy digestion, reduces bloating and soothes sore joints.
🌼 Turmeric + Black Pepper – A powerful pair that fights inflammation and aids recovery.
🍓 Berries & Green Tea – Rich in antioxidants that protect and strengthen the gut lining.
🐟 Fatty Fish (like salmon) – Packed with omega-3s to calm inflammation and support brain health.
🥦 Broccoli & Bell Peppers – Full of vitamin C to boost immunity and overall resilience.

Nourish your body from the inside out and your gut and mood will thank you. 🌱

Nishtha Patel - The Gut Expert / Functional Medicine

27/11/2025

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